WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Elite Team 9 Ring/Bar Muscle-Ups synch 4 10 Burpees over Dumbbell synch 4 10 Dumbbell alt. Clean to Overhead synch 4 7 Ring/Bar Muscle-Ups synch 4 12 Burpees over Dumbbell synch 4 12 Dumbbell alt. Clean to Overhead synch 4 5 Ring/Bar Muscle-Ups synch 4 14 Burpees over Dumbbell synch 4 14 Dumbbell alt. Clean to Overhead synch 4 Weights: +Male 30 kg +Female 22,5 kg +Male 35 Kg +Female 27,5 kg Intermediate Team 6 Ring/Bar Muscle-Ups Synch 4 8 Burpees over Dumbbell Synch 4 8 alt. Dumbbell Clean to Overhead Synch 4 4 Ring/Bar Muscle-Ups Synch 4 10 Burpees over DB Synch 4 10 alt. DB Clean to Overhead Synch 4 2 Ring/Bar Muscle-Ups Synch 4 12 Burpees over DB Synch 4 12 alt. DB Clean to Overhead Synch 4 Weights: +Male 27,5 kg +Female 15 kg +Male 30 kg +Female 22,5 kg
2026 SEEDING WORKOUTS // WOD A WOD A1 Find a Max: Snatch + 2 Overhead Squats WOD A2 Find a Max: Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight: Males = 40/50/60Kg Females = 25/35/45Kg SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes. Score is 50 reps x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes. Score is 60 reps x 40 Kg = 2400kg - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean. Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn
2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders 15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work. Athletes are responsible for setting their own foot straps and damper setting. SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.
9’ AMRAP I go, you go -6 KB hang power cleans (3 right arm/3 left arm)@20/12 -6 box jump overs -6 KB russian swings@20/12
BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate = Sport) BTD QUALIFICATION 2026 WOD 26.4 FOR TIME (TC 18') • 2 Rounds: 20x Pull Up 12x Clean & Jerk (60 / 45 kg) • 2 Rounds: 15x Chest to Bar 8x Clean & Jerk (80 / 55 kg) • 2 Rounds: 10x Bar Muscle Up 4x Clean & Jerk (100 / 65 kg) Score: Time / Reps
BTD QUALIFICATION 2026 BEGINNER INDIVIDUALS WOD 26.2 / 3 (TC 15') FOR TIME • 1-2-3-4-5-6-7-8-9-10 Reps: • Bar Facing Burpees • Clean (40/ 25 kg) Score: Time Then WOD 26.3 (TIME TO 15´) • 1 RM • Clean and Jerk Score: Weight (kg)
BTD QUALIFICATION 2026 BEGINNER INDIVIDUALS WOD 26.2/3 TC15´ WOD 26.2. Then WOD 26.3 (TIME TO 15´) • 1 RM • Clean and Jerk Score: Weight (kg)
WOD 3 Athlete A: TC 15min • 18x Clean & Jerk (60 / 45 kg) • 42x Pull Ups • 18x Clean & Jerk (60 / 45 kg) • 42x Chest to Bar Athlete B: TC 15min • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Pull Ups • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Chest to Bar Score Time Video Submission: You can record your videos separately. You do not need to be in the same location.
WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.
WOD 2b – “Making Spirits Bright” On 24:00 the team will have 3 minutes (till 27:00) to do as many raps as possible of: 3 Shoulder to Overhead 5 Deadlift 3 Hang Clean Barbell weight 40/20kg During a one-minute break between WOD 2a and 2b, team members are required to set the prescribed weights for WOD 2b on the bars. After the countdown of 3-2-1 GO, Athlete #1 performs 3 Shoulder to Overheads, 5 Deadlifts and 3 Hang Cleans. Next, Athlete #2 performs one round of 3, 5, and 3 repetitions of the same movements, and finally, Athlete #3 completes the round with 3, 5, and 3 repetitions. This pattern continues, with each team member performing one whole round (3, 5, and 3) in the same order (Athlete #1, Athlete #2, and Athlete #3). In this way, the team continues to increase the total number of repetitions until the 3-minute time cap is reached. The order of team members and the number of repetitions cannot be skipped. The result for WOD 2b is the total number of repetitions that the team completes within the time cap.
The instructions in English are provided in the attached documents. 1 RM squat clean (Nabačaj u čučanj) Time cap 5’ Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom koju koristi tokom snimka. Takmičar može imati već nameštenu prvu kilažu za dizanje i na 3-2-1 jasno na snimku MORA da izjavi koju kilažu diže. Može uraditi koliko god dizanja želi u okviru 5 minuta. Ako takmičar krene da podiže kilažu i u toku ponavljanja tajmer svira kraj, ponavljanje neće biti validno. Standard: Svako ponavljanje MORA da počne sa šipkom na podu — ne sme se koristiti “hang clean”. Podizanje šipke MORA da bude u jednom neprekidnom pokretu. Šipka MORA da završi u prednjem “rack” položaju, sa laktovima jasno ispred šipke. U hvatanju šipke kukovi MORAJU biti ispod vrhova kolena (“below parallel”). Na vrhu ponavljanja MORA se potpuno uspraviti — kukovi i kolena MORAJU biti potpuno ispruženi (zaključani) pre nego što se ponavljanje smatra uspešnim. Ako u hvatanju koleno dotakne pod ili šipka ne završi u pravilno pozicioniranom holdu — ponavljanje se ne računa. Osigurači MORAJU biti na šipci pre dizanja, ako nisu penal je -10kg
"BARBELL BABES" MIN 0-4 ATLET 1: 1 RM Snatch MIN 4-8 ATLET 2: 1 RM Clean & Jerk SCORE: Totala vikten sammanlagt TIME CAP: 8 MIN Flöde: Start sker vid startlinjen, när klockan startat får båda atleterna börja lasta den tomma stången. En atlet lyfter i taget och måste säga sin vikt till domaren innan lyftet påbörjas. Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter. Varje atlet får utföra så många lyft den vill. Båda atleter får hjälpa till att lasta av och på vikter. Hela lyftet måste vara godkända innan time cap. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Lyftet börjar alltid från backen! Hang är inte tillåtet. Power eller squat är tillåtet. Damer lyfter med 15-kilosstång. Utrustning/lag: 1 skivstång 15 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 125 kg (2x20 kg, 2x15 kg, 4x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 100 Single Unders (share anyhow) 30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow) 50 DB Snatch @ 1 X 12 kg 40 DB Hang Clean & Jerk @ 1 X 12 kg 30 DB Thrusters @ 1 X 12 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 4 kg (skalad) 1 Dumbbell @ 12 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 75 Double Unders (share anyhow) 30 Ping Pong Wallballs @ 6 kg AMRAP (share anyhow) 50 DB Snatch @ 1 x 17,5 kg 40 DB Hang Clean & Jerk @ 1 x 17,5 kg 30 DB Thrusters @ 1 x 17,5 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 6 kg 1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"DUMBBELL MADNESS" ÖPPEN 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 100 Double Unders (share anyhow) 30 Ping Pong Wallballs @ 6 kg AMRAP (share anyhow) 50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 6 kg 1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
5 min to establish 1-rep-max of the following barbell complex 1 clean • 2 front squats 1 jerk into 6 min AMRAP of 12 toes to bar 8 burpee box jumps over into 10min for (M) 2’000m / (F) 1’720m row into 5min AMRAP of 3 bar muscle ups 3 wall facing strict handstand push-ups SCORECARD and SCORING SHEET
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
For time (TC 10min) Buy-in (A) 30 cal row Into 4 rounds (B) 10 1 dumbbell hang power cleans (3kg) 15 plate ground to overhead (2.5kg) 10m lunges Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the buy-in of 30/40 calories on the rower. Once the buy-in is completed, athletes move directly into the workout and must complete 4 rounds of 10 1 db hang power cleans, 15 plate ground to overhead and 10 m walking lunges. The workout ends when the athlete is back on the starting mat. This workout has two scores: Score A: time to complete the buy-in Score B: total time to complete the entire workout (row + rounds) Standards Row The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell hang power clean The athlete brings the dumbbell to the hang position by doing a dumbbell deadlift, with full extension in hips and knees. A rep ends with the dumbbell on the athlete’s shoulder with full extension in hips and knees. Plate ground to overhead A rep starts with the plates touching the floor and ends with the athlete standing with their plate overhead. Full extension in the knees, hips, shoulders and elbows is required. Walking lunges A rep starts with the athlete standing tall, knees and hips are fully extended. The athlete proceeds by stepping forward and touching the floor with their knee to walk through and stand up, ending in full extension with the knees and hips. Both feet should start completely before the starting line and end completely over the finishing line. 10m is divided into 2 sections of 5m. A no rep leads to the athlete to repeat the last section of 5m.
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.
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.
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
3 Windows* to Find Your 1 rep Max Squat Clean and Jerk 3x 30s lift 1:30 rest
3 Windows* to Find Your 1 rep Max Clean and Jerk 3x 30s lift 1:30 rest
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