WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
„Ski Chaos“ A Part 1 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Toes-to-Bar • 20 Burpee Over Line Direkt anschließend Part 2 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Burpee BJO • 5 Bar Muscle-Ups B: =A C: T2B nicht Sy , C2B statt BMU
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.
For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min
For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min
For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min
Part B: 3 min AMRAP: M1 + F1 6 Clean and Jerk 6 Burpees Over the Bar Rest 1 min 3 min AMRAP: M2 + F2 6 Clean and Jerk 6 Burpees Over the Bar
Part B: 3 min AMRAP: M1 + F1 6 Clean and Jerk 6 Burpees Over the Bar Rest 1 min 3 min AMRAP: M2 + F2 6 Clean and Jerk 6 Burpees Over the Bar
Dumbbell Trouble For Time: 27-21-15-9 Burpee over Dumbbell Dual DB Thruster Please see the official briefing for detailed information.
amrap 18min 4,6,8,10,12,14,16,18,20, etc reps cal ski/bike (alternating) synch kb/db hang snatches 24/16, 22,5/15 synch burpees over kb/db
" ROSE " For Time: 21-18-15-12-9-6-3 DB Hang Power Snatches @15 kg Lateral Burpees Over DB Tc: 12 האימון הזה מוקדש לזכרה של סמ"ר רוז איידה לובין ז"ל חיילת בודדה שנרצחה בפיגוע בתחנת שלם ב 6.11.2023 כל הפרטים על סטנדרטים ודף שיפוט נמצאים בקובץ המצורף.
A: Minute 0-3 Find a heavy complex of: Clean + HangClean (any style) Minute 3-4 Rest B: Minute 4-12 For Time (TC 8min) 1-2-3-4-5-6-7-8 Reps of: - Ground to Overhead - Bar Facing Burpees M 50 Kg F 35 Kg
Time Cap: 11 minutes (0:00–11:00) Workout #1 (Pair 1): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות באופן חופשי. לאחר השלמת 150 קלוריות – מנוחה עד סוף מגבלת הזמן (11:00). Workout #2 (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Time Cap: 11 minutes (begins after Part One ends) Workout #3 (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 משקל: גברים – 60 ק"ג / נשים – 35 ק"ג מבנה העבודה: בדיוק כמו בחלק הראשון: 15–12–9–6 חזרות Relay. כל ספורטאי משלים את כל הסט שלו לפני שהשני מתחיל. Workout #4 (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות כרצונם.
For Time: Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins
Workout 2 8 Rounds x 75sec (10mins) 5 Synchro Burpees Over Line - All Team In Remaining Time Max Synchro dBall Cleans 60/40kg - Cap: 10mins 2 min rest Workout 3: For Time: 400 Double Unders 300m dBall Bearhug Carry 60/40kg 40m Handstand Walk - Cap: 10mins
“Same Same But Different” For Time: Athletes 1&2 45 Partner Deadlifts 115kg 45 Synchro Bar Facing Burpees Athletes 3&4 21-15-9 Partner Deadlifts 115kg Synchro Bar Facing Burpees - Partner Deadlift = One barbell Unevenly Loaded - 15min Cap
THE RACE 800m Run 50m Sled push 800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls
100 Cals Bike 2 laps 100 dumbbell snatch 12.5kg 2 laps 100 cals row 2 laps 100 box overs 2 laps 100 cals ski 2 laps 100 partner wall balls 6kg Earth Worm Carry 100 burpees over worm 100m Earth worm lunge Sprint to finish
125 Cals Bike 2 laps 100 dumbbell snatch 20kg 2 laps 125 cals row 2 laps 100 box overs 2 laps 125 cals ski 2 laps 100 partner wall balls 9kg Earth Worm Carry 100 burpees over worm 100m Earth worm lunge Sprint to finish
As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
BEGINNER For Time "For Time (you get 2:30 for every round you complete)" 5 Rounds 16 Knees to Chests 12 Bar Facing Burpees 10-8-6-4-2 Clean Cap 12.5min SCALED & MASTER 50+ For Time " (you get 2:30 for every round you complete)" Round 1 12 Toes to Rings 12 Bar Facing Burpee2 10 Clean ALL CATEGORIES(Except Beginner,Scaled,Master 50+) For Time "For Time (you get 2:30 for every round you complete)" 5 Rounds 16 Toes to Rings 12 Bar Facing Burpee2 10-8-6-4-2 Clean Cap 12.5 min
- 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)
For time: 800 m run + 1000 m Ski 800 m run + 120 m Burpee Broad Jumps 800 m run + 120 m Sandbag Lunges* 800 m run + 1000 m Row 800 m run + 100 Wall Balls ** * 20\10 kg ** 6\ 4 kg
A) Minute 00:00 - 02:00 Max. Reps Deadlift B) Minute 03:00 - 05:00 Max. Reps Line Facing Burpees C) Minute 06:00 - 12:00 Max. weight of the following complex: 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead * For all standards and weights read the movement standards on the scorecard!
6 Alternating sets of: 1' ON 30" OFF 8 Synchro hang squat clean Max burpees over bar 8 Synchro burpees over bar Max hang squat clean Scaled 40/25 kg Advance 60/35 kg
For time: 50 cal Echo bike 40 a kb sw 30 k2e/t2b 20 burpees get over box AMRAP in remaining time Clusters Time cap 12' Scaled: KB 24/16kg BB 60/40kg Advanced: KB 32/24kg BB 85/55kg
AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4 8 BB Thrusters 4 Shots in Target
QWOD 24.1 FOR TIME 18’ TIME CAP 500m Row 21 Thrusters 21 Bar Facing Burpees 500m Row 15 Thrusters 15 Bar Facing Burpees 500m Row 9 Thrusters 9 Bar Facing Burpees 500m Row Rx M/F: 50/35kgs Master 35-39, 40+ M/F: 40/30kgs Advanced M/F: 40/30kgs Scaled M/F: 30/25kgs
For Time: 60 Box Jump Over 60 Hang Power Clean (43/30) | (35/25) 40 Chest to Bar Pull Ups | Jumping Pull Ups 40 STOH 20 Burpee Pull Ups 20 Thrusters *Both athlete must perform at least 5 reps on each movemnt Cap : 10 minutes