WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
3 rounds of 15/12 Cal Echo Bike 10 HSPU 7-5-3 Hang Squat Snatches* *each round the weight goes up
3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg
Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg
WOD3 = 2k Assault Bike Score = For Time * This workout is to be performed inside of WOD4 as part of the Chipper event. WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups WOD3 = 2k Bike Time WOD4 = Full Chipper Time Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B. All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
// MEN : 18 Minute Time Cap // Buy in: 40 cal on Assault Bike Then 3 rounds of: 20 pull up 30 strict hand release push up 40 squat Cash out: 40 cal on Assault Bike // WOMEN : 18 Minute Time Cap // Buy in; 25 cal on Assault Bike Then 3 rounds of: 10 ring row 20 hand release push up 30 squat Cash out; 25 cal on Assault Bike
200 double unders 120 row calories 70 echo bike calories TC - 15 min 200 double unders 130 row calories 80 echo bike calories TC - 15 min 200 double unders 150 row calories 100 echo bike calories TC - 15 min
200 double unders 130 row calories 80 echo bike calories TC - 15 min
200 double unders 150 row calories 100 echo bike calories TC - 15 min
EVENT5 Interval 2-2-2-3 12/8 Cal Echo bike 30 heavy double unders Max rep thruster. (60kg/40kg) TC = 12min.
DOUBLE POINTS MEN FOR TIME 21-15-9 Assault Bike calories Thrusters @ 40kg Toes-to-bar TIME CAP = 10mins WOMEN FOR TIME 15-12-9 Assault Bike calories Thrusters @ 25kg Toes-to-bar TIME CAP = 10mins
Event Partner: The City of Turku MARKET SQUARE MELTDOWN 6 Rounds For Time: 12/8 cal echo bike 5+5m OH walking lunges (32,5 / 22,5 kg) 5+5m HS walk TIME CAP: 12 min
Event Partner: The City of Turku MARKET SQUARE MELTDOWN 6 Rounds For Time: 12/8 cal echo bike 5+5m OH walking lunges (32,5 / 22,5 kg) 5+5m HS walk with pirouette TIME CAP: 12 min
For time: 50/40 echo bike 20 bmu 40 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish Timecap 12min
For time: 50/40 echo bike 25 bmu 50 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish Timecap 12min
For Time: 5 Wall Walk 50 Wall Balls (9/6kg) 5 Wall Walks 50/35 cal Echo Bike (8 min cap)
INDIVIDUAL EVENT 4 - TOP GEAR FOR TIME 30/20 CAL ECHO BIKE 15M DOUBLE KB FARMERS LUNGES 30 TOES TO BARS 15M DOUBLE KB FARMERS LUNGES TIME CAP - 6 MINUTES ELITE - 2X32/24KG RX/35+ MASTERS - 2X24/16KG 40/45+ MASTERS - 2X24/16KG SPORT - 2X24/16KG SPORT/40/45+ MASTERS DIVISION PERFORM 20 TOES TO BARS
TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.
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
For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs.
All out Sprint Ladder 30sec ON/30sec Rest 1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg) Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc... Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike All out Sprint Ladder 30sec ON/30sec Rest 1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg) Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc... Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike
All out Sprint Ladder 30sec ON/30sec Rest 1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg) Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc... Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike
All out Sprint Ladder 30sec ON/30sec Rest 1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg) Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc... Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike