WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
FOR TIME/LAIKUI 25m Farmer carry ~120KG/70KG 9 Thrusters 65KG/40KG 18/12 Cal Bike erg 12 Devil presses 2x22,5 /2x15 kg TIME CAP(MAKSIMALUS LAIKAS) : 5MIN
3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes
For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar Time cap: 5 minutes
For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes
For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar Time cap: 5 minutes
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes
For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes
For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes
FOR MAX WEIGHT 3 ATTEMPTS EVERY 3 MIN. 90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL. COLLARS ARE MANDATORY. ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.
FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS
FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards