WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk
FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat 1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min
3 Rope Climbs 16 Pistol Squat Balance Beam Walk 16 A- jumps Balance Beam Walk 2 Rope Climbs 14 Pistol Squats Balance Beam Walk 14 A-Jumps Balance Beam Walk 1 Rope Climb 12 Pistol Squats Balance Beam Walk 12 A-Jumps Sprint To Finish
SEMI FINAL = SANDBAG 5 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 3 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 1 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag Score = For Time 15min Time Cap SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms
4 intervals for time, interval 2,5 min, rest 1 min between intervals 10 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time 4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time
4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min
FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min
FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB Tiebreaker: Row Erg time EVENT 3B will start right after EVENT 3A (8 min + 2 min) FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB Tiebreaker: Row Erg time EVENT 3B will start right after EVENT 3A (8 min + 2 min)
FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB Tiebreaker: Row Erg time EVENT 3B will start right after EVENT 3A (8 min + 2 min)
15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars 300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m) 15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars TIME CAP: 15 MIN FOR TIME 15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars 300 double unders 30 handstand push-ups 20m handstand walk (5 m) 15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups TIME CAP: 15 MIN FOR TIME 18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups 300 double unders 30 strict handstand push-ups 30m handstand walk (5 m) 18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups
FOR TIME 15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars 300 double unders 30 handstand push-ups 20m handstand walk (5 m) 15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups TIME CAP: 15 MIN
FOR TIME 18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups 300 double unders 30 strict handstand push-ups 30m handstand walk (5 m) 18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups