WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time: 4 varv 12/10 cal SkiErg 20 Chest to Bar Pull-Up 12/10 cal BikeErg 12 Dumbbell Hang to Overhead 2x22,5/15 kg
Modus : Split as needed Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter
Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups 20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups 10 OH-Reverse Lunges (60/40) 10 BMU
Team of 6 7 min AMRAP Max rounds of 10 cal standing bike erg 6 synchro 1 arm devilpresses During workout: max cal row
7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs
Endurance - Woody For Time: 45min Cap 3000m C2 Bike 1500m Ski 1000m Row 1000m Ski 1500m Row 3000m C2 bike Workout Flow: Athletes can start either sitting or standing on the bike at the workout's start. When the call of "go" is made, they complete 3000m on the C2 Bike. After finishing 3000m, they move to the Ski to complete 1500m. Once they finish 1500m, they go to the rower for 1000m. After completing 1000m on the rower, they return to the Ski for another 1000m. Then they head back to the rower for 1500m before finishing with 3000m on the C2 Bike. The machine screen and the athlete must always be in clear view of the camera. The screens can count up or down to the target distance. Athletes cannot leave one machine until they finish the required distance. If moving to a machine that was used before, ensure the screen is reset before starting the distance. Score: Total time taken to finish the full workout. Split time to be taken after the first 1000m row in case of a tiebreak. If the athlete starts the workout before the countdown/ “go” is made then that time plus 15 seconds will be added to score or the equivalent metres removed in the case of hitting the time cap.
Arena: Rig Arena Athlete A & B complete max calorie bike erg Athlete C & D: 10 YGIG Single Dumbbell Burpee Box Step Ups 20 Synchro Single Arm Dumbbell Snatch 30 YGIG Wall Balls Everyday Variation : Dumbbell 15kg / 10kg Walls Balls 6kg / 9kg Box 20" Rules: All athletes start in the holding area - by the bike Pair must be same sex for all the movements Athletes swap stations every round Time Cap : 15mins Score: Max bike erg calories and max rounds / reps Movement Standards: Dumbbell Burpee Box Step Up - The rep starts with the athlete standing with a dumbbell facing the box. The athlete will perform a burpee holding the dumbbell. The chest and thighs must both make contact with the ground. The athlete will then come to a standing position (stepping or jumping forward is permitted). The Dumbbell may not rest on their thigh while standing. The athlete will then step up onto the box one foot at a time, the rep is complete once the athlete has reached full extension on top of the box. Wall Balls - The hip crease must pass clearly below the top of the knee at the bottom of the squat. The ball must make clear contact with the target. DB Snatch - The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. Both dumbbell heads need to touch the floor. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. C2 Bike - Damper setting can be on whatever setting athletes wish.
For time: (16 minutes) 1000m ski 2000m bike erg 500m ski 1000m bike erg Score is completion time
For time: 60 cal row 60 cal ski 60 cal bike erg 60 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching
For time: 50 cal row 50 cal ski 50 cal bike erg 50 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching
For time: 50/40 cal row 50/40 cal ski 50/40 cal bike erg 50/40 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching
3 min BikeErg 1 min Vila 3 min Parallette Facing Burpees 1 min Vila 3 min SkiErg 1 min Vila 1km Run Scoring H12&D12: H12: Leo A: BikeErg: 50 Burpees: 29 SkiErg: 26 Run: 4:41 Arvid R: BikeErg: 36 Burpees: 32 SkiErg: 31 Run: 4:43 Elmer P: BikeErg: 38 Burpees: 33 SkiErg: 25 Run: 5:05 Eric L: BikeErg: 34 Burpees: 40 SkiErg: 25 Run: 5:05 Noel H: BikeErg: 34 Burpees: 36 SkiErg: 26 Run: 5:44 D12: Flora L: BikeErg: 30 Burpees: 33 SkiErg: 22 Run: 6:13 Agnes B: BikeErg: 38 Burpees: 28 SkiErg: 25 Run: 6:19 Ebba V: BikeErg: 33 Burpees: 27 SkiErg: 28 Run: 7:10 Ellie V: BikeErg: 28 Burpees: 32 SkiErg: 22 Run: 5:18 Disa N: BikeErg: 41 Burpees: 34 SkiErg: 32 Run: 4:58 Juno U: BikeErg: 44 Burpees: 37 SkiErg: 34 Run: 4:42 Hedda H: BikeErg: 35 Burpees: 34 SkiErg: 22 Run: 5:30
For Time TC: 12min I go, You go 12 Runden (6pro Sportler) 10/7 Cal Bike Erg 6 Burpee Box Jump over 60/50cm
For Time: 20 Ring Muscle Ups 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder Intermediate: 30 Chest2Bar PullUp
For Time: 30 Chest2Bar PullUps 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder
40 Ring muscle-ups 50 D-ball Cleans @60kg 160 cal C2 bike erg *free strategy
30 Ring muscle-ups 140 cal C2 bike erg 50 D-ball Cleans @60kg/40KG *free strategy
Intermediate Athletes start with 12/10 cal in the first minute -> every minute add 2 calories Athletes chose Erg on their own, no switch inbetween the workout -> either Rower or Bike Erg Score: total of completet rounds
For Time (TC: 40 min) Run 1 round (1km) 5000 m C2 Bike Run 3 rounds (3Km) Teams - Run - together C2 Bike - to share
For Time (TC 8 min) 2 rounds 40/30 cal Bike Erg 1 rnd 12 Clean 50/35 kg 2 rnd 9 x Clean 70/45 kg
Test 1: Endurance Age Groups 30-34 Through 50-54 For Time 4000 /3400m BikeErg 2000/ 1700m Row 75 burpees over line Time Cap: 22:00 Age Groups 55-59 Through 65+ For Time 3500 /3000m BikeErg 1700/ 1400m Row 45 burpees over line Time Cap: 22:00 Test 1 Flow At the start signal, athletes will begin biking their assigned distance. Once the bike distance is complete, athletes must safely dismount and move to the rower to complete the assigned rowing distance. After finishing the row, athletes will proceed to the burpees over line to complete the assigned burpee over line reps. When the burpee to line reps are complete, athletes will run across the finish line to stop their time. Test 1 Movement Standards For complete movement standards please see the entries titled “Row ID 9.03,” “Bike Erg ID 9.06” and “Object-Facing Burpee over Object - ID 10.02” in the International Functional Fitness Federation's Movement Standards Test 1 Special Regulations. Athletes will start in waves for this test. A new wave will start every 10 minutes. The athlete may adjust the seat height, and damper on the bike before the test. For the other machines athletes may make adjustments to the damper or foot straps when they reach that piece of equipment during the test. Athletes may not touch the monitor on any machine at any time.
Min 0 - Min 10: Part A - For time 2 rounds of: 50 Singleunder 500m Bike Erg 12 Box Jump Over ( 50cm ) 14 syncro Overhead Lunges ( 15kg/10kg ) into 2 rounds of: 50 Doubleunder 500m Bike Erg 12 Box Jump Over ( 60cm ) 14 syncro Overhead Lunges ( 22,5kg/15kg ) Min 10 - Min 12 Rest Min 12 - Min 18: Part B Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
For Time 40 Wall Balls (4/6) 40 cal Bike Erg 20 Synchro Burpees over line 40 Single Arm Dumbbell Snatch (10/15) 40 DB Box Step Overs 40 Single Arm Dumbbell Snatch (10/15) 20 Synchro Burpees over line 40 cal Bike Erg 40 Wall Balls (4/6)
FOR TIME 60 cal Bike erg 40 Thruster 20 Bar over lateral burpees (sync) 24 m (8x3 m) HSW 20 Bar over lateral burpees (sync) 40 Thruster 60 cal Bike erg (Weight: 50 kg) Time cap: 15 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 15 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya parkurun tamamlanma süresi üzerinden belirlenir. BIKE ERG Atletler, kategorilerine göre belirlenen kalori miktarını diledikleri şekilde paylaşabilirler. Toplam kalori tamamlandıktan sonra bir sonraki harekete geçilir. Atletler, antrenman süresince damper ayarını serbestçe değiştirebilir; oturarak veya ayakta pedal çevirebilirler. THRUSTER Atletler, kategorilerine göre belirlenen tekrar sayılarını diledikleri şekilde paylaşabilirler. İlk tekrar “cluster” şeklinde gerçekleştirilebilir. Squat pozisyonunda paralelin altına inilmemesi durumunda tekrar geçersiz (“no rep”) sayılır. Barın baş üstü pozisyonunda dirsek, omuz, kalça ve diz eklemlerinde tam ekstansiyon sağlanmaması halinde tekrar geçersiz (“no rep”) kabul edilir. SENKRON BURPEE OVER BARBELL Atletler harekete, barın iki yanında ve aynı yöne bakacak şekilde başlarlar. Senkronizasyon standardı; her iki atletin aynı anda göğüslerinin zemine temas etmesi ve eş zamanlı olarak barın üzerinden karşı tarafa sıçraması ile sağlanır. Bar üzerinden adımlayarak geçmek, partnerden farklı zamanda karşıya geçmek veya sıçrama esnasında bara temas etmek durumlarında tekrar geçersiz (“no rep”) sayılır. Atletler, her iki ayağın aynı anda yerden kesilmesi şartıyla istedikleri tekniği kullanabilirler. HANDSTAND WALK Atletler harekete, her iki eli başlangıç çizgisinin gerisinde olacak şekilde başlar. Her iki elin çizgiyi geçmesiyle hareket tamamlanmış sayılır. Atletlerin 3 metrelik blokları kesintisiz ve düşmeden tamamlamaları zorunludur. Blok içerisinde ayakların veya vücudun herhangi bir bölümünün zemine temas etmesi durumunda atlet başlangıç çizgisine geri döner. Atletler yürüyüşe istedikleri çizgiden başlayabilirler. Her iki atletin de en az bir adet 3 metrelik blok tamamlaması zorunludur. Kalan mesafe diledikleri şekilde paylaşılabilir. ------------------------------- Athletes position themselves behind the starting line and begin the workout when the time starts. The event duration is 15 minutes. Within this time, athletes aim to complete the event. The score is determined either by the total number of repetitions or by the time taken to complete the course. BIKE ERG Athletes may divide the prescribed calorie amount between them in any way they choose, according to their category. Once the total calories are completed, they move on to the next movement. During the workout, athletes may freely adjust the damper setting and may pedal either seated or standing. THRUSTER Athletes may divide the prescribed repetitions between them in any way they choose, according to their category. The first repetition may be performed as a “cluster.” If the athlete does not descend below parallel in the squat position, the repetition is considered a “no rep.” If full extension is not achieved at the elbows, shoulders, hips, and knees when the bar is overhead, the repetition is also considered a “no rep.” SYNCHRONIZED BURPEE OVER BARBELL Athletes start the movement on opposite sides of the barbell, facing the same direction. The synchronization standard requires both athletes’ chests to touch the ground at the same time and to jump over the bar to the other side simultaneously. Stepping over the bar, crossing at different times than the partner, or making contact with the bar during the jump will result in a “no rep.” Athletes may use any technique as long as both feet leave the ground at the same time. HANDSTAND WALK Athletes begin the movement with both hands behind the starting line. The movement is considered complete once both hands cross the line. Athletes must complete each 3-meter section unbroken and without falling. If the feet or any part of the body touches the ground within a section, the athlete must return to the starting line. Athletes may start walking from any line they choose. Each athlete must complete at least one 3-meter section. The remaining distance may be divided between them as they wish.
- 1000m Run - 1000m Ski Erg - 1000m Run - 80m Burpees broad jumps - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10) - 1000m Run - 100m Lunges (2 Hommes Pro @22,5kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg) - 1000m Run - 200m Farmer Carry (2 Hommes Pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes Pro @2x24kg / 2 femmes Open @2x16kg) - 1000m Run - 150 Strict Press (2 Hommes Pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg) - 1000m Run - 100 Wall Ball Shots (2 Hommes Pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes Pro @6kg / 2 femmes Open @4kg)
Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg
Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg
Power is a 3min TC 40/30cal Bike Erg 30x Sandbag Clean Weights 35-45: 50/40kg 45-55: 40/25kg
PART A: EMOM 9 MIN MIN 1: MAX BARBELL STRICT PRESS (M) MIN 2: MAX BARBELL STRICT PRESS (F) MIN 3: MAX BARBELL BACK SQUAT (M) MIN 4: MAX BARBELL BACK SQUAT (F) MIN 5: MAX BARBELL DEADLIFT (M) MIN 6: MAX BARBELL DEADLIFT (F) MIN 7: REST MIN 8: MAX BARBELL TANDEM DEADLIFT (M+F) TIER 3: 20/15 - 30/20 - 40/25 - 110KG TIER 2: 30/20 - 40/25 - 50/30 - 140KG TIER 1: 40/25 - 50/30 - 60/35 - 170KG 170 = bar + red + blue + yellow + green + black 140 = bar + red + blue + yellow 110 = bar + red + blue PART B: 4MIN AMRAP BIKE ERG - SEATLESS AND BLIND PART C: 10MIN AMRAP 12M SYNCHRO WP CARRY 6 TOES TO BAR * 12 WP BURPEE G2OH * 60 HEAVY ROPE SINGLE UNDERS * * YGIG TIER 3: 10/5KG WP (FRONT CARRY) - KNEES TO CHEST TIER 2: 15/10KG WP (FRONT CARRY) - TOES TO TARGET TIER 1: 20/15KG WP (OVERHEAD CARRY - TOES TO BAR