WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time: 20 Burpee DB(2) Box Step Up Overs @ 22.5/15kg @ 20'' 30 BMU 20 Burpee Box Jump Overs Time Cap: 9min
TWO SCORED EVENT ELITE/RX PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 60/40 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) MASTER 35+ PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) INTERMEDIATE PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) SCALED PART A AMRAP IN 12 MINUTES 48 single unders 16 back rack lunges 35/22.5 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) Please make sure you read and fully understand the workout description and movement standards.
21-15-9 Calories Row (Concept2) Burpee Over Rower Wall Ball (9/6kg) No time cap for this part
Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Chest to Bar into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat
Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Pull Ups into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat
Oh, Good! AMRAPocalypse / TEST: Endurance EM AMRAP 20' 30 Wall Balls @9kg. 10/8 Cal Row 4 Shuttle Run 50 Double Unders 10/8 Cal Row 4 Shuttle Run 8 Burpees over rower 10/8 Cal Row 4 Shuttle Run След като завършите всички тези упражнения в посочения ред, това се счита за един рунд. Вашата цел е да направите колкото се може повече пълни рундове (и допълнителни повторения от започнат рунд) за 20 минути. Резултат: Крайният резултат се определя от общия брой направени повторения от всички упражнения за 20-те минути.
Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void. QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower. - Remain seated until the monitor clearly reads prescribed calories. WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease. BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.
IN A 14 MIN TIME CAP From 0:00 - 3:00 26.2A - 3 Min to Find 1RM Front Squat 1 min rest From 4:00 to 14:00 (10 min Cap) 26.2B – FOR TIME 3-6-9-12-15 Shoulder to OH 80kg Burpees Box Jump Overs (60cm)
For time: 50 Burpee step jumps @24/20“ 12 Wall walks 50 Wall balls @9/6kg 30 leg raises 50 Burpee step over 12 Wall walks 50 Wall balls 30 leg raises
60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b
AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg
AMRAP 6 (Relay, 2 working, 2 resting) Max synchro thrusters* Buy-out 1 Lane shuttle run 5 Synchro burpees over DB 1 Lane shuttle run *The pair has to perform a minimum of 10 synchro thrusters unbroken each round If the pair can’t perform 10 unbroken synchro thrusters, they will get penalized in the form of 5 synchro burpees over bar, before finishing their thrusters Score Total amount of thrusters Weights Male barbells: 1 x 35kg + 1 x 30kg Female barbells: 1 x 22,5kg + 1 x 20kg
Male solo: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target
ELITE/RX PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .
PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .
For time: 15-12-9 burpee over the worm worm clean over-and-backs
For time: 12-10-8 burpee over the worm worm clean and jerk
10 worm shoulder to overhead 15 burpee over the worm 10 worm shoulder to overhead 15 burpee over the worm 10 worm shoulder to overhead
For time 150m swim 200m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together
For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together
For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All togethe
10 ROUNDS (I GO YOU GO) 5 BURPEE TO TARGET 5 HANG POWER CLEAN 40\25 5 SHOLDER TO OVERHEAD 40\25 DIRECTLY INTO 50 THRUSTERS 40\25
On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Bar Athlete B: Max Chest to Bar 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes
On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Rings Athlete B: Max Ring Pull-Up 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes
16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete
For time 2 Rope Climb 16 Worm Deadlift 2 Rope Climb 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb ATHLETE A 64 Single Unders ATHLETE B 64 Single Unders 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb time cap 15' VARIATIONS Experience - Master +90 2 Rope Climb Worm Deadlift Single Unders
60 SINGLE UNDERS 10 BURPEE BOX JUMP OVERS 60/45cm 5 SAND BAG CLEAN 45/32KG
400M ROW 6 WALL WALK 4 BURPEE CHEST TO BAR 10 FRONT SQUAT 35KG 6 WALL WALK 4 BURPEE CHEST TO BAR 5 FRONT SQUAT 35KG
10 Power Snatch 40kg 15 TTB 20 Burpees over Bar Shared 1 working 1 resting