WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
60 wall ball 5/3 rope climb 21 deadlift 50 wall ball 5/3 rope climb 15 hang clean 40 wall ball 5/3 rope climb 9 shoulder to overhead wall ball: 9/6 kg barbell: 90/60 kg
50 wall ball 4/2 rope climb 21 deadlift 40 wall ball 4/2 rope climb 15 hang clean 30 wall ball 4/2 rope climb 9 shoulder to overhead wall ball: 9 kg barbell: 80 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead Masters 50-54 wall ball: 6 kg barbell: 70kg Masters 55-59 wall ball: 6 kg barbell: 60kg
40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
60 wall ball 3 rope climb 21 deadlift 50 wall ball 3 rope climb 15 hang clean 40 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 60 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
40 wall ball 2 rope climb 21 deadlift 30 wall ball 2 rope climb 15 hang clean 20 wall ball 2 rope climb 9 shoulder to overhead Masters 45-49 wall ball: 6 kg barbell: 45kg Masters 50-54 wall ball: 6 kg barbell: 40kg
30 wall ball 2 rope climb 21 deadlift 20 wall ball 2 rope climb 15 hang clean 10 wall ball 2 rope climb 9 shoulder to overhead wall ball: 4 kg barbell: 30kg
„Worm & Rope Grinder“ Workout Format A + 15 kg Rucksack For Time – Team of 2 1. 21 Synchro Burpee Over Worm 2. 21 Worm Lunges 3. 3 Rope Climbs Dann: 4. 15 Synchro Burpee Over Worm 5. 15 Worm Thrusters 6. 5 Rope Climbs Dann: 7. 9 Synchro Burpee Over Worm 8. 9 Worm Clean & Jerks 9. 7 Rope Climbs B: Worm Squats – Lunges- Thruster + 10 kg Plate Carrier C: Worm DL - Squats - Lunges
„Full Throttle“ Workout Format A For Time • 600 m Bike • 20 Synchro Kettlebell Hang Snatches 28/20 kg • 600 m Bike • 30 Synchro Kettlebell Hang Clean & Jerks • 600 m Bike • 60 Synchro American Kettlebell Swings • 600 m Bike • 30 Barbell Clean & Jerks 70/50 kg B: 24/16 60/40 C: 20/12 50-35
Every 2 minutes x 6 Alternate full rounds 6 TTB 9 Hang Power Clean (25/30) 12 Front Squats (25/30) Max Ski Erg Calories in time remaining SCORE: Calories
3 ROUNDS 1.min: 6 Clean and Jerk 2.min: 6 Clean and Jerk 3.min: Max. reps Clean and Jerk 4.min: Rest Weights: 1.Round: 60 kg 2.Round: 80 kg 3.Round: 100 kg *1 min. rest 1 RM Squat snatch ...in 5 min. ------------------------- Atletler başlangıç çizgisinin gerisinde bekler ve süre başladığında antrenmana başlar. A kısmı 12 dakikadır. B kısmı ise, 12 dakikanın ardından gelen 1 dakikalık dinlenme süresinden sonra başlar ve 5 dakika sürer. Clean and Jerk Atletler istedikleri clean and jerk tekniğini kullanabilirler. Geçerli bir tekrar için bar, başın üzerinde olmalı; diz, kalça, omuz ve dirsek eklemleri tam ekstansiyonda kilitli olmalıdır. Partnerlerden biri geçerli bir tekrar yaptıktan sonra diğer partner devam edebilir. Atletler, EMOM’ların herhangi birinde geçerli bir tekrarı tamamlayamazsa, skorları o ana kadar yaptıkları toplam tekrar sayısı olarak kabul edilir. Dinlenme süresi boyunca atletler barlara dokunamaz ve kaldırış denemesi yapamaz. Snatch Atletler istedikleri snatch tekniğini kullanabilirler. Geçerli bir tekrar için bar, başın üzerinde sabitlenmiş olmalı; diz, kalça, omuz ve dirsekler tam kilitli durumda olmalıdır. Eğer bar geriye bırakılır ya da düşerse, tekrar geçersiz (no rep) sayılır. Atletler, 5 dakikalık B bölümü başladığında kaldırış denemelerine başlayabilirler. A ve B bölümleri boyunca iki atlet aynı anda çalışamaz. Her iki bölümde de süre dolduğunda kaldırışa devam edilemez. Skorlama Event skoru şu şekilde hesaplanır: * A bölümü: Yapılan maksimum geçerli tekrar sayısı * B bölümü: Kaldırılan en ağır kilo ⸻ 🇬🇧 English Version Athletes wait behind the starting line and begin the workout when the time starts. Part A lasts 12 minutes. Part B begins after a 1-minute rest period following Part A and lasts 5 minutes. Clean and Jerk Athletes may use any clean and jerk technique they prefer. For a valid repetition, the bar must be overhead, with the knees, hips, shoulders, and elbows fully extended and locked out. Once one partner completes a valid repetition, the other partner may continue. If athletes fail to complete a valid repetition in any EMOM interval, their score will be the total number of valid repetitions completed up to that point. During the rest period, athletes may not touch the bar or attempt any lifts. Snatch Athletes may use any snatch technique they prefer. For a valid repetition, the bar must be stabilized overhead with the knees, hips, shoulders, and elbows fully locked out. If the bar is dropped or falls behind, the repetition will be counted as a no-rep. Athletes may begin their attempts once the 5-minute Part B starts. Two athletes may not work simultaneously during either Part A or Part B. No lifts may be continued once the time for each part has expired. Scoring The event score is calculated as follows: * Part A: Maximum number of valid repetitions completed * Part B: Heaviest successful lift
For Time 120 Synchro Toes to Bar (2 athletes) Directly into 3 Rounds: 12 Worm Clean & Jerk 24 Worm Squats Worm Lunges to advance Time Cap: 16 min
2-2-2-2 Min On / 1 Min Off 25 Chest to Bar 50 Beaded Rope Double Unders Max reps of: Sandbag Cleans 200/150lb *Advance every 5 reps
6 Rounds For Time 20 Synchro Chest to Bar 40 Beaded Double Unders each 4 Sandbag Cleans 200/150lb 1 Round MM 1 Round FF Time Cap: 12 min
Part A 6 min: M1 + M2 1RM Clean and Jerk Rest 1 min 6 min: F1 + F2 1RM Clean and Jerk Rest 3 min
Part A 6 min: M1 + M2 1RM Clean and Jerk Rest 1 min 6 min: F1 + F2 1RM Clean and Jerk Rest 3 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
Part A 32 Worm Cleans Any 2 athletes working 16 Rope Climbs Any 1 athlete working
8 rounds for time (timecap 15 Min.) 4 clean & jerk 80/55kg *partner hold barbell top of deadlift hold 8 handstand push up *partner holds top of push up 12 toes to bar *partner in dead hang *Every athlete must complete one round
15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.
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
Workout 2: Teams of 4: MMFM For Load: 0:00 - 7:00: Pair A (2 Athletes) Establish 1RM Clean. 7:00 - 14:00: Pair B (2 Athletes) Establish 3RM Front Squat (From Rack). Score: Total weight of all 4 athletes' successful lifts.
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
“Double Gracesabel” For Time: - 30 Clean & Jerks Athlete 1 - 30 Clean & Jerks Athlete 2 - 30 Snatches Athlete 3 - 30 Snatches Athlete 4 60/40kg One Athlete working at a time Power or Squat - 16min Cap
3 Windows* to Find Your 1 rep Max Squat Clean and Jerk 3x 30s lift 1:30 rest
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
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!