WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
1km Run (2x 500m) 1,000m SkiErg 1km Run 50m Sled Push & 50m Sled Pull 1km Run 80m Burpee Broad Jumps 1km Run 1,000m Row 1km Run 200m Farmers Carry (2 x 24kg / 2 x 16kg) 1km Run 100m Sandbag Lunges (20kg / 10kg) 1km Run 100 Wall Balls (6kg / 4kg) 1km Run - TO THE FINISH LINE -
10 Shuttle Runs x 20m 10 Burpee over Line 10 DB Squat Snatches 22.5/15kg
10 Shuttle Runs x 20m 10 Burpee over Line 10 DB Thrusters 10kg
10 Shuttle Runs x 20m 10 Burpee over Line 10 Plate Squat in Sync 5kg
10 Shuttle Runs x 20m 10 Burpee over Line 10 DB Thrusters 15/10kg
For time 40 cal skierg 50 pull up 40 burpee box jump over 30 sync chest to bar 40 burpee box jump over 50 pull up 40 cal skierg man-man : 50 cal man-woman : 40 cal
For time 40 cal skierg 40 chest to bar 40 burpee box jump over 30 bar muscle up 40 burpee box jump over 40 chest to bar 40 cal skierg manman:50 cal man-woman : 40 cal
For time 50 cal skierg 50 chest to bar 40 burpee box jump over 30/20 sync bar muscle up 40 burpee box jump over 50 chest to bar 50 cal skierg man-man: 60 cal man-woman:50 cal
For time 50 cal skierg 40 burpee box jump over 30 pull up 40 burpee box jump over 30 pull up 50 cal skierg man-man:50 cal man-woman: 40 cal
For time 50/40 cal skierg 50 pull up 40 burpee box jump over 30 sync chest to bar 40 burpee box jump over 50 pull up 50/40 cal skierg man-man : 50 cal man-woman : 40 cal
For time 50 cal skierg 40 Chest to bar pull ups 40 burpee box jump over 30 Bar Muscle Ups 40 burpee box jump over 40 Chest to bar pull ups 50 cal skierg man-man : 50 cal man-woman : 40 cal
For time 60/50 cal skierg 50 chest to bar 40 burpee box jump over 30/20 sync bar muscle up 40 burpee box jump over 50 chest to bar 60/50 cal skierg man-man: 60 cal man-woman:50 cal
For time 50 cal skierg 40 chest to bar 30 burpee box jump overs 20 bar muscle up 30 burpee box jump overs 40 chest to bar 50 cal skierg
SUN OF A BEACH For Time (12 cap) ATHLETE 1 : 40 line over burpees + 400 m swim ATHLETE 2 : 1500 m run + 40 line over burpees athletes start at the same time. team has 2 scores. the time of athlete 1 and the time of athlete 2
For time 40 cal skierg 40 burpee box jump over 30 pull up 40 burpee box jump over 30 pull up 40 cal skierg man-man:50 cal man-woman: 40 cal
SUN OF A BEACH FOR TIME ( 12 cap) ATHLETE 1: 30 burpees + 1500 m run ATHLETE 2: 1500 m run + 30 burpees athletes start at the same time. team has 2 scores. the time of athlete 1 and the time of athlete 2
For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg
AT 0:00 - 26.4 800 meters run AT 08:00 - 26.5 AMRAP 8' 8 toes-to-bar 8 2DB hang squat clean 22.5/15kg AT 20:00 - 26.6 4 ROUNDS FOR TIME (TC: 12') 50 double unders 10 burpees over the bar 10 deadlift 120/80kg
For time: 2 rounds each A1: 48 Double unders 24 Wall balls A2: 24 Thrusters 12 Lateral burpee over bar A3: 16 Overhead squat 4/3 Rope climb Vikter: Wall ball: 9/6kg Skivstång: 40/30kg (Master +50 35/25) Scoring: 1. Time 2. Reps Standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/ Flöde: Se video
ALL BEGINNERS TEAM 500-400-300 KG CHEST PRESS 10 DUAL DB SYNC DEVIL PRESS 10 BURPEE OVER LINE INDV. WOMAN 300-200-100 KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE INDV. MAN 400-300-200 CHEST PRESS KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE DAMPER SETTINGS M:2 WOMEN:1 TEAM: 1
ALL BEGINNERS TEAM 500-400-300 KG CHEST PRESS 10 DUAL DB SYNC DEVIL PRESS 10 BURPEE OVER LINE INDV. WOMAN 300-200-100 KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE INDV. MAN 400-300-200 CHEST PRESS KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE DAMPER SETTINGS M:2 WOMEN:1 TEAM: 1
ALL BEGINNERS TEAM 500-400-300 KG CHEST PRESS 10 DUAL DB SYNC DEVIL PRESS 10 BURPEE OVER LINE INDV. WOMAN 300-200-100 KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE INDV. MAN 400-300-200 CHEST PRESS KG CHEST PRESS 10 DUAL DB DEVIL PRESS 10 BURPEE OVER LINE DAMPER SETTINGS M:2 WOMEN:1 TEAM: 1
BEGINNER/ SCALED WOMEN PART A — FOR TIME (10:00 CAP) 3 Rounds: 15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds: 20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
RX /ADV MAN, PART A — FOR TIME (10:00 CAP) 3 Rounds: 25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. Scaled MAN/BEGINNNER MAN PART A — FOR TIME (10:00 CAP) 3 Rounds: 20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. SCALED WOMEN/ BEGINNER WOMEN PART A — FOR TIME (10:00 CAP) 3 Rounds: 15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds: 30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds: 30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.
„Drag me to hell“ TC: 15 MIN 5 Rounds 16m Sled Pull 16m Sled Drag 9/12/15/18/21 Burpees over Sled
500 meters Ski-Erg 1000 meters Bike-Erg 30 Line-Facing Burpees Cross the finish line 100 meters = 1 Rep
Athlete Non-Adaptive or Adaptive: D-Ball Bear Hug Hold Athlete Non-Adaptive or Adaptive: 300 Drag Rope Single Unders or Adaptation (Athletes share as they wish) Then 30 Synchronized Burpees | Adaptation Cross the finish line