WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
AMCAP 12 2 Laps Run (Both) 60 Wallballs 2 Laps Run (Both) 60 Box Jump Over max cal Echo Bike into AMRAP 3 max syncro Burpees over Distance
RX Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 70 kg | F: 47.5 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max weight for the following complex: 1 Clean 1 Front squat 1 Hang clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 95 kg (M) + 67 kg (F) = 162 kg) https://www.battlethebeach.com/qualification
Intermediate Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 50 kg | F: 35 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max for the following complex: 1 Clean 1 Front squat 1 Hang-clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 75 kg (M) + 45 kg (F) = 120 kg)
Scaled Divisions (FF | FM | MM) 24.1 For time | time cap: 12 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 35 kg | F: 25 kg) Shoulder to overhead Bar-facing burpees Score: 24.1 = time (e.g. 10:34 min)
5 Rounds 10 Hang Cleans 8 Front Squat 6 Shoulder to Overhead followed by Max Burpee over Bar RX (16-44) 60/40kg RX (45+) 45/30kg SC (16-34) 35/25kg SC (35-44) 30/20kg SC (45+) 30/20kg
9min EMOM Min 1: max single-unders (A) Min 2: max db thrusters (3kg) (B) Min 3: max burpees over the dumbbell (C) ... Flow Athletes start on the starting mat. At the 3 2 1 go, they go to their rope and start the first minute of their emom by performing as many single-unders as possible within the minute. When the minute ends, athletes move immediately to minute 2, where they perform as many 1 db thrusters as possible. At the start of minute 3, athletes perform as many burpees over the db as possible. After minute 3 is complete, the sequence starts again from the beginning with single-unders. This cycle repeats until the full 9 minutes have elapsed. Athletes should continue working for the entire duration of each minute, aiming to accumulate the highest possible number of repetitions for each station. A repetition should be completed fully within the minute to be counted.This workout has three separate scores: Score A: Total number of single-unders completed Score B: Total number of 1 db thrusters completed Score C: Total number of burpees over the db completed Standards Single-unders For single-under to count, the rope needs to pass under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts Thruster The rep starts with the athlete standing upright and one head of the dumbbell in each hand. To get a rep, the athlete needs to squat with the hip crease below the top of the knee and finish with the bar overhead and full extension in knees, hips, shoulders and elbows. From the bottom of the squat until the overhead position, it needs to be one motion. Jerking under the bar is not allowed. Burpee over the dumbbell A rep starts with the athlete on the floor, parallel to the dumbbell and the athlete’s chest and hips touching the floor. A rep ends with the athlete jumping over the dumbbell. A two-feet take-off is not required, however in crossing the bar both feet need to be in the air at the same time. The athlete needs to stay lateral to the dumbbell. Kids are allowed to step over, teens have to jump. Athletes need to make sure they step/jump over the db, not behind or in front of the db.
00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.
3 Sets 2:00 On / :30 Off Set 1 21 Front Squats + max. Burpee over Bar Set 2 15 Thruster + max. Burpee over Bar Set 3 9 Cluster + max. Burpee over Bar Rx: Barbell 50kg Scaled: Barbell 40/25kg falls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!
Wod 2. Death By Sync. Emom. Ladder. Synkrone Hang Power Cleans. 35/25. Synkrone Burpees over bar. EMOM: stigende reps. Minut 1: 1 synkron Hang Power Clean og 1 Synkron burpees. Pause resten af minuttet. Hvert minut stiger både løft og burpees med 1 rep indtil holdet ikke kan nå det mere. Timecap 12 min.
Wod 2. Death By Sync. Emom. Ladder. Synkrone Hang Power Snatch. Synkrone Burpees over bar. Mænd: 40 kg. Damer: 30 kg. EMOM: stiger reps. Minut 1: 1 synkrone Hang Power Snatch og 1 Synkrone burpees. Pause resten af minuttet. Hvert minut stiger både løft og burpees med 1 rep indtil de ikke kan nå det mere. Test en timecap på 13 min. Wod 2 er 1-scoret. TIebreak: +13 burpees over bar i sidste runde.
In a Total Time of 14 Minutes Amrap x 8 Min 20/15 Cal Row 12 Lateral Burpees Over the Rower 6 Hang Squat Clean From 8 to 14 6 Min to Find Max Weight of Complex 1 Clean 1 Front Squat 1 Hang Squat Clean
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
As Many Rounds As Possible In 12 Minutes: 1 Seated Rope Climb (4.5 Meters) 1 Rope Climb (4.5 Meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Unbroken Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Unbroken Handstand Walk
Accumulate as Many Burpees Over a Parallette as Possible in 20 Minutes Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00. *At 0:00 Athletes will perform 1 Shuttle Runs (12 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within the 2 minutes, you are eliminated from the test at that point.
As Many Repetitions As Possible in 20 Minutes of Synchronized Burpees (All 4 Athletes) Every 4:00 minutes starting at minute 0 all 4 athletes must complete 10 Shuttle Runs (Each Shuttle Run is 15 meters down and back) Score: Total Number of Burpees
FOR TIME 3 rounds 8 burpees 50 lateral hoops over db's 2 rounds 10 double db hang clean 15 wall ball 1 round 50 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg / 2x8kg WB: 6kg / 4kg
FOR TIME 2 rounds 8 burpees 50 lateral hoops over db's 1 rounds 10 double db hang clean 15 wall ball 1 round 35 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg WB: 6kg
8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols
3 rounds for time: 1 round Worm DT 21-15-9 synchro C2B / Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand C2B - Punkte der Synchronisation: 1) hängend an der Stange 2) Kontakt mit der Brust an der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/
3 rounds for time: 1 round Worm DT 21-15-9 Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand Pull Ups - Punkte der Synchronisation: 1) hängend an der Stange 2) Kinn über der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/
For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 50kg TC 6'
For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 30kg TC 6'
8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols
PAIRS EVENT4 4 ROUNDS FOR TIME (athlete A / B / A / B) 9 Hang Cleans (55/35kg) 6 Shoulder to Overhead 10 Burpees Over The Bar (Synchro) 10m + 10m Front Rack Walking Lunges From 54' to 64' (time cap: 10') REST 8'
Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed. Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout. Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted.
Burpee Sandwich – For Time - 10min T/C • 25 Burpees over hurdle • 10/7 Cal Air bike • 20 Burpees over hurdle • 15/11 Cal Air bike • 15 Burpees over hurdle • 20/15 Cal Air bike • 10 Burpees over hurdle • 25/19 Cal Air bike Score = Time Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout. • On go the selected athlete will complete 25 burpees over hurdle, when the burpees are complete, they will move to the air bike and male athletes will complete 10 calories or female athletes 7 calories. The athlete will then move back to the line burpees over hurdle and continue through the workout in this manner alternating between the decreasing number of burpees over hurdle and increasing number of air bike calories. • Each block of burpees over hurdle and air bike calories must be complete before the athlete moves on. • Time will stop when the final amount of calories is complete on the air bike. Movement Standards Burpees over hurdle 50cm – Athletes must face the hurdle and drop to the floor with their chest and hips in contact with the floor. They can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. Athletes must be facing the hurdle on each rep, the rep is not complete until the athlete lands on the floor on the opposite side of the hurdle. Full extension of the hips is not required. Air bike calories – The bike must be start from zero, it will be reset by the athlete’s judge after each air bike block. Athletes must stay sitting on the bike until the required number of calories is displayed on the screen.
FOR TIME: 10 50-FOOT SHUTTLE RUNS 20 OVERHEAD SQUATS 30 BURPEES OVER THE BAR REST 1 MINUTE 30 BURPEES OVER THE BAR 20 OVERHEAD SQUATS 10 50-FOOT SHUTTLE RUNS TIME CAP: 12 minutes ♀ 80 lb (36 kg) ♂ 115 lb (52 kg)