WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
10 ROUNDS (5 EACH, ALTERNATING)* 20/17/15 CAL ROW 20/17/15 WB 9/6 COMPLETE ALL REPS BEFORE MOVING TO THE NEXT ROUND
21-15-9 ECHO BIKE CAL SYNCHRO GOBLET SQUATS 24/16
3 ROUNDS FOR CALORIES 3 MIN ON/1 MIN OFF 30 SYNCHRO AIR SQUATS 15 BURPEE SHUTTLE RUNS CAL ECHO BIKE
PART B MAX DISTANCE SLED PUSH TIME CAP - 2 MIN
BRIEFING BRIEFING BRIEFING BRIEFING
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
BRIEFING
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
BRIEFING
3 Rounds per athlete of: 25 Wall balls 9/6kg (Accumulate 100 calories on the C2 bike) -then- 45 Sync Worm facing burpees
45 cal bike-erg 10 syncro shuttle runs 45 syncro lateral pogo jumps 35 cal bike-erg 10 syncro shuttle runs 35 syncro lateral pogo jumps 25 cal bike-erg 10 syncro shuttle runs 25 syncro lateral pogo jumps 15 cal bike-erg 10 syncro shuttle runs 15 syncro lateral pogo jumps 5 cal bike-erg 10 syncro shuttle runs 5 syncro lateral pogo jump 45 cal bikeerg 10 syncro shuttle runs 45 syncro lateral pogo jumps 35 cal bikeerg 10 syncro shuttle runs 35 syncro lateral pogo jumps 25 cal bikeerg 10 syncro shuttle runs 25 syncro lateral pogo jumps 15 cal bikeerg 10 syncro shuttle runs 15 syncro lateral pogo jumps 5 cal bikeerg 10 syncro shuttle runs 5 syncro lateral pogo jumps TIME CAP: 15 MIN 50 cal bike-erg 10 syncro shuttle runs 50 syncro lateral pogo jumps 40 cal bike-erg 10 syncro shuttle runs 40 syncro lateral pogo jumps 30 cal bike-erg 10 syncro shuttle runs 30 syncro lateral pogo jumps 20 cal bike-erg 10 syncro shuttle runs 20 syncro lateral pogo jumps 10 cal bike-erg 10 syncro shuttle runs 10 syncro lateral pogo jump
45 cal bikeerg 10 syncro shuttle runs 45 syncro lateral pogo jumps 35 cal bikeerg 10 syncro shuttle runs 35 syncro lateral pogo jumps 25 cal bikeerg 10 syncro shuttle runs 25 syncro lateral pogo jumps 15 cal bikeerg 10 syncro shuttle runs 15 syncro lateral pogo jumps 5 cal bikeerg 10 syncro shuttle runs 5 syncro lateral pogo jumps TIME CAP: 15 MIN
50 cal bike-erg 10 syncro shuttle runs 50 syncro lateral pogo jumps 40 cal bike-erg 10 syncro shuttle runs 40 syncro lateral pogo jumps 30 cal bike-erg 10 syncro shuttle runs 30 syncro lateral pogo jumps 20 cal bike-erg 10 syncro shuttle runs 20 syncro lateral pogo jumps 10 cal bike-erg 10 syncro shuttle runs 10 syncro lateral pogo jump
6km Obstacle Trail Run Location: Vooremäe