WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
MEN: 1 RM Bear Complex 10 stationer = 10 forsøg Dommer: Sæt ring om vægten ved godkendt (fuldt) complex Hvis complexet ikke gennemføres: notér antal godkendte løft på stationen Løft skal følge rækkefølgen: Power Clean → Front Squat → S2OH → Back Squat → S2OH Scoring: 1 løft = 0,1 point Tastecrew udregner samlet score Eksempel: 55 kg fuldt complex → ring om 55 kg 57,5 kg: Power Clean + Front Squat → 2 løft = 0,2 point
27-21-15-9 Front Squat + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes)
Complex 9 Minute Time Cap 3 Hang Cleans 3 Front Squats 3 Thrusters Innerhalb 9 Minuten zählt der schwerste beendete Compex
3-Minute Front Squat Challenge Time Cap: 3 minutes Movement: Front Squat (from the floor) Instructions: Athletes start with an empty barbell. Within 3 minutes, build to a 5-rep max Front Squat. All lifts must begin from the floor (i.e., power clean into front rack position). Scoring: Heaviest successful 5-rep set (kg)
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 60kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50Kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60/40 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50/30 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50Kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40/25 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 25kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 20kg 12 facing burpees over line score is the worst 's round time rest the remaining time
In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 15kg 12 facing burpees over line score is the worst 's round time rest the remaining time
"Kettlebell Battle“ Modus : “You go I go” Gewichte : Male: 24kg Kettlebell Female: 16kg Kettlebell Ablauf : 4 Runden (jeder Athlet absolviert 2 Runden) 1 Runde: 5m KB Front Rack Walking Lunges 6 KB Front Rack Squats 6 KB Hang Cleans 5m KB Front Rack Reverse Walking Lunges Wechsel nach einer Runde. Score : Wiederholungen / Zeit Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ startet Athlet A mit 5m KB Front Rack Walking Lunges, 6 KB Front Rack Squats, 6 KB Hang Cleans und 5m KB Front Rack Reverse Walking Lunges. Der Wechsel zwischen Athlet A und B findet jeweils nach einer Runde durch Abklatschen an der Startfläche statt. Jeder Athlet absolviert zwei Runden. Ziel des Workouts ist es, im Time Cap von 7 Minuten alle vier Runden zu absolvieren. Nach Workout 3 erfolgt die Aufteilung in 2 Leistungsklassen gemäß Leaderboard in Scaled + Rx.
Modus : "Synchron" Gewichte : Male Rx: 70 Kg Female Rx: 50 Kg Male Scaled: 50 kg Female Scaled: 35 Kg Ablauf Rx : 3 Runden 10 synchro Pistols 10 synchro Box jump over 10 synchro TTB Into 60 synchro Deadlift (70/50) 40 synchro Hang Power Clean (70/50) 20 synchro Front Squats (70/50) Ablauf Scaled : 3 Runden 10 synchro Air Squats 10 synchro Box jump over 10 synchro hanging leg raises Into 60 synchro Deadlift (50/35) 40 synchro Hang Power Clean (50/35) 20 synchro Front Squats (50/35) Score Wiederholungen / Zeit Workout Flow Rx : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Pistols, 10 synchro Box jump over und 10 synchro TTB. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren. Scaled : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Air Squats, 10 synchro Box jump over und 10 synchro hanging leg raises. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren.
„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte : Male Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx : Part A: Build-up in weight: 3 RM OHS (aus dem Rack) Into : Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled : Part A: Build-up in weight 3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (22.5/15) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round 1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit
s„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte : Male Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx: Part A: Build-up in weight: 3 RM OHS (aus dem Rack) Into : Part B: For time (TC: 8 min) 3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled: Part A: Build-up in weight 3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min) 3 Runden Macho Man (22,5/15) --> every athlete completes 3 round 10/8 cal SkiErg - IGUG 2 Round Macho Man --> every athlete completes 2 round 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round 1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit
15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg 2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.
15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.
15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. Athletes must perform a full depth squat with hip crease below knee level they must then stand tall and throw the wall ball so that it makes contact with the required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.
Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.
All Age Groups 21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats *Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat Time Cap = 10 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL iF3 test announcement.
For Time Time cap of 13 Minutes 3 Rounds of: • 20 Dumbbell Push Press • 20 Box Jump Over* - Into - 2 Rounds of: • 15 Dumbbell Front Squat • 15/12 Cal Row - Into - 1 Round of: • 10 Dumbbell Devil’s Press • 100 Double Under* ------------------------------------ Category & Gender (M/F) weights and movement variations Elite: 22.5/15kg Dumbbells. 30/24 Inch (76/61 cm) Box. Advanced: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Scaled: 15/10 kg Dumbbells. 24/20 (61/51 cm) Box – Step Over allowed. 200 Single Under (No double under allowed) Master 35+: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Master 40+: 20kg Dumbbells. 24 Inch (61 cm) Box
For Time (TC: 14:00 Min) 25 Burpee over Bar 20 Front Squats 15/10 BMU 10 Squat Snatch 15/10 BMU 20 Front Squats 25 Burpee over Bar 60/40 kg