WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 35kg 100 Heavy Single unders 10 Squat cleans @ 45kg Time Cap: 10 min
20 Synchro Burpees over the Worm @60kg 100 Single Unders 60 Toes to Ring 100 Single Unders 60 Worm Squats @60kg 100 Single Unders 60 Box Jumps Over 100 Single Unders 20 Worm Clean&Jerk @60kg
20 Synchro Burpees over the Worm @45kg 100 Single Unders 60 Toes to Ring 100 Single Unders 60 Worm Squats @45kg 100 Single Unders 60 Box Jumps Over 100 Single Unders 20 Worm Clean&Jerk @45kg
20 Synchro Burpees over the Worm 100 Double Unders 40 Synchro Toes to Ring 100 Double Unders 60 Worm Squats @80kg 100 Double Unders 40 Box Jumps Over @90cm 100 Double Unders 20 Worm Clean&Jerk @80kg
20 Synchro Burpees over the Worm 100 Double Unders 40 Synchro Toes to Ring 100 Double Unders 60 Worm Squats @60kg 100 Double Unders 40 Box Jumps Over @90cm 100 Double Unders 20 Worm Clean&Jerk @60kg
Test 2: Strength All Age Groups In 4 minutes establish a 1 rep max Clean and Jerk. Time Cap: 4 Minutes Test 2 Flow On the start signal, athletes may begin loading the bar and will have 4 minutes to find the heaviest weight they can lift for a one rep max clean and jerk. Athletes may make as many attempts as they wish and increase or decrease weight as they wish. Test 2 Movement Standards For complete movement standards please see “Clean, Anyhow ID 3.01,” and “Shoulder to Overhead ID 5.05,” in the International Functional Fitness Federation’s Movement Standards Test 2 Special Regulations The available weights will be in kilograms. The athlete can attempt the lift as many times as they want within the 4 minute window. Athletes are responsible for changing their own weights. They may increase or decrease weights at any time. All lifts must be completed before the time cap. If you finish a lift beyond the time that will result in a “no lift.” Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a “No Lift” and end the attempt. Athletes may use any style of clean and any style of shoulder to overhead that comes from the front rack position. Putting on the bar on the back of the neck to attempt a shoulder to overhead from the back rack is not allowed. Clips must be on the bar outside the outermost plates before any attempt can be made, and any unused plates must be removed from the lifting area. If an athlete fails or misses the jerk but does not drop the bar, they may reattempt the jerk and be credited with a good lift if successful. Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed. If an athlete’s knee touches the ground that will result in a “no lift.” The athlete’s score will be the weight of the heaviest lift successfully completed.
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
Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted. Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion. REP START - Object-on-ground. Hand(s) on object. REP END - Front-rack lockout. REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement. CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead. REP START - Standing tall. Object supported in the front-rack REP END - Overhead lock-out REP REQUIREMENTS - None. CYCLE & POST REP - The object can be returned to rep start in any controlled manner.
Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted. Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion. REP START - Object-on-ground. Hand(s) on object. REP END - Front-rack lockout. REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement. CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead. REP START - Standing tall. Object supported in the front-rack REP END - Overhead lock-out REP REQUIREMENTS - None. CYCLE & POST REP - The object can be returned to rep start in any controlled manner.
12 rounds for time 16 Wallballs 8 DB Hang Clean & Jerks (4+4) 24 Double Unders Rx men: 9kg WB & 32.5kg Rx women: 6kg WB & 20kg Relay A-ga samal ajal sooritatakse Relay B osa. Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni. Relay A osa tulemus on aeg (või kordused, kui ei jõuta 20 minutiga 12 ringi valmis). Relay B osa tulemus on tõmmatud kalorid 20 minuti lõppedes.
12 rounds for time 16 Wallballs 8 DB Hang Clean & Jerks (4+4) 48 Single Unders Scaled men: 6kg & 22.5kg Scaled women: 4kg & 15kg Relay A-ga samal ajal sooritatakse Relay B osa. Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni. Relay A osa tulemus on aeg (või kordused, kui ei jõuta 20 minutiga 12 ringi valmis). Relay B osa tulemus on tõmmatud kalorid 20 minuti lõppedes.
1RM Snatch 1RM Clean & Jerk 30 minutes to find both totals. Once snatch is complete, move on to C&J. You cannot go back to snatch at the end. Feel free to go up and down in weight if you fail an attempt.
12 min AMRAP 8 cal air bike 5 clean & jerks #50/35kg 8 box over jumps #60/50cm *each athlete finishes a full round before switching Score: reps
Clean & Jerk Ladder 10 reps - 60kg/35kg 8 reps - 70kg/45kg 6 reps - 80kg/55kg 4 reps - 90kg/65kg 2 reps - 100kg/75kg
For max repetitions 3x 3min AMRAP + 1min rest 8 cal row 12 1 db snatch (3kg) 14 goblet squats (3kg) into max linefacing burpees Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the first of 3 amraps. When they complete their calories, they go to the dumbbell to perform 12 alternating db snatches. Next, they perform 14 goblet squats. After completing all these movements, they go to the designated line and perform as many linefacing burpees as they can in the remaining time. When the clock hits 3 minutes, they stop and have 1 minute of rest. This amrap is repeated two more times. Between each amrap, athletes return to the starting position. They will also need to reset their rower. Score is the total amount of linefacing burpees performed. Standards Row The monitor of the rower needs to be set to zero before starting each set. The athlete cannot have assistance resetting the monitor. The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell snatch A rep starts with one of the heads of the dumbbell touching the floor and ends with the athlete fully extended (knees, hips, shoulders, elbows), holding the dumbbell overhead. The dumbbell needs to go overhead in one fluent motion, clean and jerk is not allowed. The athlete’s arm cannot rest on the leg during the movement. Dumbbell goblet squats A rep starts with the athlete standing upright, holding the dumbbell in front of their chest. The athlete proceeds to squat with the hip crease below the top of the knee and finishes with full extension in knees and hips. The dumbbell needs to stay in front of the athlete’s chest during the entire movement. The athlete can hold the dumbbell any way they want as long as it’s in front of their chest. Linefacing burpee A rep starts with the athlete on the floor, facing the line and the athlete’s chests and hips touching the floor. A rep ends with the athlete jumping or stepping over the line. The athlete needs to stay perpendicular to the line.
For time (10min tc) (A) 600m run into (B) 30-20-10 1 db devil presses (3kg) knee raises Flow Athletes start at the gate. At the 3 2 1 go, they run 600m. The time for the running part of this workout stops when the athlete passes the gate. From there, they go to their lane to start the second part of this workout. First, they perform 30 1 db devil presses. Athletes need to switch arms for every repetition. After finishing the devil presses they go to the rig and perform 30 knee raises. After that they go back to the dumbbell to do 20 devil presses. Then back to the rig for 20 knee raises. They end with a final round of 10 reps of each movement. The time is stopped when the athlete is back on the starting mat. There are two scores in this workout. (A) The time needed to complete the 600m run (gate to gate) and (B) the total time needed to complete the workout (run+workout). Standards Devil Press A rep starts with the athlete’s hand on the dumbbell and their chest and hips on the floor, and ends with the athlete holding the dumbbell overhead with full extension in the knees, hips, the shoulder and elbow. The athlete needs to switch arms on every repetition. The athlete can bring the dumbbell overhead with a clean and jerk or a snatch. Knee raises A rep starts with the athlete' hanging on the bar and ends with both knees above the horizontal plane of the hip. The athlete can do a kipping movement with their feet crossing the vertical plane behind them or they can do them strict.
WEIGHLIFTING TOTAL 1 Rm Snatch Cap 4' Rest 3' 1 Rm Clean and Jerk Cap 4'
WEIGHLIFTING TOTAL 1 Rm Snatch Cap 5' Rest 1' 1 Rm Clean and Jerk Cap 5'
„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
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
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