WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
* 60 Heavy Jump Rope * 21 Barbell Deadlifts * 40 Heavy Jump Rope * 15 Barbell Deadlifts * 20 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights: 55 kg – 65 kg – 75 kg CAP: 8’
BEGINNER WOMEN PART A 7' AMRAP • 3 Pull-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 25 kg
BEGINNER MAN PART A 7' AMRAP • 6 Pull-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 35 kg
SCALED WOMEN PART A 7' AMRAP • 3 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 35 kg
SCALED MAN PART A 7' AMRAP • 6 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 45 kg
ADVANCE WOMEN PART A 7' AMRAP • 3 Bar Muscle-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 40 kg
ADVANCE MAN PART A 7' AMRAP • 6 Bar Muscle-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 55 kg
AMRAP 8 5 DEADLIFT 10 LATERAL BURPEE 15 TOES TO BAR
DEATH BY EMOM Min 0 : max cal Row Min 1 : 1 Deadlift 1 Hang Clean 1 Front Squat into max cal Row Min 2 : 2 Deadlift 2 Hang Clean 2 Front Squat into max cal Row ... Add 1 Rep each until you fail within the minute. Weights : 40kg (M), 25kg (F) Score : cal Row + rounds & reps Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
AMRAP 8 2-4-6-8.. etc. Deadlifts 110/80kg 4-8-12-16.. etc. Wall Balls 9/6kg
AMRAP 8 2-4-6-8.. etc. Deadlifts 60/40kg 4-8-12-16.. etc. Wall Balls 6/4kg
AMRAP 8 2-4-6-8.. etc. Deadlifts 80/60kg 4-8-12-16.. etc. Wall Balls 9/6kg
2 Rounds For Time 30 Partner Deadlift 20 Sync. Bar Facing Burpees 10 Sync. Dumbbell Thruster _________________________________________ Barbell Ağırlıkları: Beginner Plus Man-Man: 110 kg Beginner Plus Man-Woman: 90 kg Beginner Man-Woman: 70 kg Dumbbell Ağırlıkları: Beginner Plus Man: 17.5 kg Beginner Plus Woman: 12.5 kg Beginner Man: 15 kg Beginner Woman: 10 kg
For time - time cap 20min: ----------Rx--------- 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Scaled---------- 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Beginner----------
2 minute windows 12/10 Cal Assault Bike 8 Burpees Partner 1 Max BMU 12/10 Cal Assault Bike 8 Burpees Parnter 2 Max Deadlifts (130kg/100kg) x 2 rounds
12min AMRAP 12 deadlifts (25kg) 12 box step-overs E3MON 3 scaled wall walks Flow Athletes start on the starting mat facing the wall. At the 3 2 1 go, they start with 3 scaled wall walks. When they're done, they go to their barbell to perform 12 deadlifts. Then they move on to the box to do 12 box jump/step overs. After the box step overs, they go back to the barbell to do deadlifts again. They continue to do as many rounds of these 2 movements until the 12 minute mark. However, every 3 minutes, they need to go back to the wall to do 3 scaled wall walks (at minute 0, 3, 6, and 9). After the wall walks, they continue their amrap where they left off before the wall walks. The score is the total reps completed of deadlifts and box step overs in 12 minutes. Standards Deadlift A rep starts with the barbell on the floor and ends with the athlete reaching full extension in their hips and knees, with the shoulders behind the bar. Sumo stance is not allowed. Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Scaled wall walk The athlete starts and ends a rep by lying flat on their stomach on the ground, facing away from the wall. Next, they put both feet on the wall. The athlete’s hands cannot move before both feet are on the wall. The athlete proceeds by moving each hand 1 step back and then each hand 1 step forward. To finish the rep, the athlete puts the feet back on the ground, with the athlete lying flat on their stomach again.
For Time (Timecap 6min): Athlete A has 3 minutes to complete 6-4-2 Squat Clean 70kg - 80kg - 90kg/50kg - 55kg - 60kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 100kg - 120kg - 140kg/75kg - 85kg - 95kg *Scaled: Athlete A has 3 minutes to complete 6-4-2 Front Squats 60kg - 67kg - 75kg / 42kg - 47kg - 52kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 80kg - 90kg - 100kg / 65kg - 70kg - 75kg *Beginner: Athlete A has 3 minutes to complete 6 - 4 - 2 Back Squats 50kg - 55 kg - 60kg / 35kg - 40kg - 45kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 65kg - 70kg - 80kg / 50kg - 55kg - 60kg **for each missed rep 1sec will be added to the timecap
For Time ( axel bar ) 5 Rounds 6 Shoulder to Overhead 50/35 9 Hang Clean 12 Deadlift 15 Toes To Bars Cash Out 10 m Overhead Walking Lunge Cap. 11'
A - For time 500m Drax treadmill run 20 Deadlifts Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20 Bar facing burpees Time cap 5 min Barbell Man: 80 kg / Woman: 60 kg
For time 1200m Drax treadmill run 40 Deadlifts (2 persons) 40m Bar facing burpees (2 persons sync.) Time cap 11 min Barbell 130 kg
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 Junior 12 lány wall ball: 3 kg barbell: 25 kg Junior 13-14 lány/fiú wall ball: 4 kg barbell: 40/30 kg Junior 15-16 lány/fiú all ball: 6 kg barbell: 45/35 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
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