WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time 2-4-6-8-10-12-14-16-18-20 Alternating Dumbbell Snatch Box Jump Over 60/50cm 1-2-3-4-5-6-7-8-9-10 Wall Walks Time Cap: 20 Minuten Scaled: Männer: 15 kg dumbbell Frauen: 10 kg dumbbell Step-Over erlaubt Wall Walk: verkürzter Standard RX: Männer: 22,5 kg dumbbell Frauen: 15 kg dumbbell Wall Walk: siehe Movement Standard KEIN Box Step over erlaubt
For Time: 100 Double Unders 50 1DB Box Step Overs 50 DB Snatches 50 Thrusters 50 DB Snatches 50 1DB Box Step Overs 100 Double Unders Rx: 50/35; 22.5/15kg Sc: 40/25; 15/10kg; 150 Single Unders Cap= 14 min
40 Alternating Dumbbell Snatch 40 Box Jump Over 20 Alternating Dumbbell Snatch 20 Box Jump Over 10 Alternating Dumbbell Snatch 10 Box Jump Over קטגוריה סטנדרט נערים — Box 60 ס״מ, DB 15 ק״ג נערות — Box 50 ס״מ, DB 10 ק״ג נשים — Box 50 ס״מ, DB 15 ק״ג גברים עילית — Box 60 ס״מ, DB 22.5 ק״ג גברים מאסטרים — Box 60 ס״מ, DB 22.5 ק״ג
DB Snatch (15/10 kg) perform every 2 min (Start on 0 min) 10 Synchro Sit Ups 10 Synchron rus. KB swings (16/12kg)
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
For time 30 cal skierg 60 one arm db thruster 80 box jump over 60 one arm db snatches 30 cal skierg db: 12,5 kg
For time 40 cal skierg 60 one arm db thruster 80 box jump over 60 one arm db snatch 40 cal skierg m:17,5 kg w: 12,5 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db thrusters 10 sync one arm db snatches 12 sync toes to bar m: 22,5 kg w: 15 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
For time 40 cal skierg 60 one arm db thruster 80 box jump over 60 one arm db snatch 40 cal skierg m:17,5 kg w: 12,5 kg
8 MIN AMRAP 8 sync one arm db thrusters 10 sync one arm db snatches 12 sync toes to bar m: 22,5 kg w: 15 kg
FOR TIME 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups 22.5/15KG SCALED: 15/10KG dumbbell, jumping pull-ups pull-ups chest-to-bar pull-ups
For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync) A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU 15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring) Vikter: DB: MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm). 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/
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
4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins
3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins
As many rounds and reps as possible in 20 minutes of: 12 box step-overs 9 dumbbell snatches 3 hand-release push-ups ♀ 20-lb (10-kg) dumbbell, 20-inch box ♂ 35-lb (15-kg) dumbbell, 20-inch box
As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 hand-release push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch box
As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 handstand push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch box
AMRAP 10 42 Single Unders 12 sync. alternating Dumbbell Snatches (15 | 10 kg) 9 alternating partial Wall Walks 5 Pull Ups
⏱ Time Cap: 15’ Il primo evento del White Tiger Clash mette subito alla prova resistenza, sincronizzazione e capacità di gestione del ritmo. WORKOUT: ➡️ 1000 mt ROW (split as you want) ➡️ 20 BBJO SYNCRO ➡️ 20 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg ➡️ 800 mt ROW (split as you want) ➡️ 15 BBJO SYNCRO ➡️ 15 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg ➡️ 600 mt ROW (split as you want) ➡️ 10 BBJO SYNCRO ➡️ 10 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg
THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups