WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Brief Description For Time 21 x Synchro Shoulder to Overhead 50 / 35kg 42 x Pull Ups 15 x Synchro Shoulder to Overhead 60 / 40kg 30 x Chest to Bar 9 x Synchro Shoulder to Overhead 70 / 50kg 18 x Bar Muscle Ups Scaled Option 21 x Synchro Shoulder to Overhead 40 / 25kg 42 x Sit Ups 15 x Synchro Shoulder to Overhead 50 / 30kg 30 x Knee Raises 9 x Synchro Shoulder to Overhead 60 / 35kg 18 x Toes to Bar Workout Flow On 3, 2, 1, Go, pairs will work through 21 synchro STOH, before moving too the rig to work through 42 pull ups, athletes may swap in and out as they wish on the rig. Once completed athletes will move back to their bars for a further 15 synchro STOH - loading the bar is allowed at any point between the STOH portions of the workout (Before, during, after the rig work). Athletes will continue with the same format, increasing their weights per round and progressing to finish with 18 bar muscle ups. Upon completion of the bar muscle ups, athletes will run down their lane to finish by reaching the barrier. Time will be taken once both athletes have reached the end of the lane. Scaled teams will complete the same flow however will replace the rig elements. Movement Standards Syncho Shoulder to Overhead Athletes will start with the barbells in the front rack position, they will then move the barbell above head either by strict press, push press, push jerk, split jerk. At the top of the rep, ahletes must be at full extension with the barbell stacked above shoulders, hips in line with knees in syncronisation. The rep will be called when both athletes are at the top of the rep in synchronisation, athletes may however move at different speeds but must wait at the top of the rep for eachother. Clips must be used outside all plates when changing the weights. Pull Ups Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chin must clearly pass above the horizontal plane of the bar. Strict, kipping, butterfly pull ups may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Chest to Bar Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chest below the collarbone must clearly make contact with the horizontal plane of the bar. Strict, kipping, butterfly chest to bar may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Bar Muscle Ups Athletes will jump up to the rig, arms fully extended and feet off the floor. The athlete must pass through the pull and transition phases to finish in a stable support position above the bar with elbows fully locked out and shoulders over the bar. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may not use any part of their arms to assist with pulling over the bar. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Sit Ups Athletes will begin sitting on the floor, feet together. Athletes will lie back to touch their shoulders to the floor, and touch the floor behind their head with their fingers. At the top of the movement, the athlete must sit up until the shoulders pass the vertical plane of the hips, with hands touching the floor in front of the feet An ab mat may be used, however feet are not to be secured by anything or anyone. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Toes to Bar / Knee Raises Athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands. Between each rep, the athletes feet must pass behind the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement.
3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 15 sync pull-ups 20 sync db snatch 15 kg AMRAP: sync burpee box jump over (till 75 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med synkade reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade burpee box jump over de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 75 sync burpee box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 75 sync burpee box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal burpee box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 75 bbjo har nåtts. Förtydligande standards hittar ni här!
For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Intermediate: For Time: Partner 1: 21-15-9 Cleans @35/50 12-9-6 Pull ups Partner 2: 15-12-9 Squat Cleans @35/50 9-7-5 Pull ups
Intermediate: 90 sec. AMRAP, 30 sec. Rest 1) Partner 1: 6 STOH @40/60 8 Burpees over Bar ME Pull ups 2) Partner 2: 2 STOH @55/80 8 Burpees over Bar ME TTB
Teens 15+: For Time: 10-10-10-10 Thruster @20/30 5-5-5-5 Shuttle Runs 4-6-8-10 Pull ups Teens 12+: For Time: 10-10-10-10 Thruster @15/20 5-5-5-5 Shuttle Runs 15-15-15-15 Ring Rows
Masters 40+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @40/55 8 Burpees over Bar ME Pull ups 2) 4 STOH @50/70 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @60/85 8 Burpees over Bar ME Pull ups Masters 50+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @30/40 8 Burpees over Bar ME TTB 2) 4 STOH @40/55 8 Burpees over Bar ME Pull ups 3) 2 STOH @50/70 8 Burpees over Bar ME TTB
Elite: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @50/80 8 Burpees over Bar ME Pull ups 2) 4 STOH @60/90 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @70/100 8 Burpees over Bar ME Pull ups
Scaled: For Time: 30 Synchro Thruster @20/30 20 Synchro Shuttle Runs 30 Pull ups - split as you want
10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar
10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar
🔥 AMRAP 9 🔥 Übungen: 🔹 3 Cleans (anyhow) – 60 kg (Männer) / 40 kg (Frauen) 🔹 6 Toes-to-Bar 🔹 9 Cal Row (Concept 2 Ruderergometer) Beschreibung: Das Ziel ist es, in 9 Minuten so viele Runden wie möglich zu absolvieren. Die Cleans können als Power Clean, Squat Clean oder Muscle Clean ausgeführt werden – wähle die Variante, die für dich am effizientesten ist! Danach folgen 6 Toes-to-Bar, bei denen die Füße die Pull-up-Stange berühren müssen. Abschließend gilt es, 9 Kalorien auf dem Concept 2 Ruderergometer zu absolvieren, bevor es direkt in die nächste Runde geht. Viel Erfolg! 🚀🔥
For Time: 50 Cal Row (Split) * 40 DB Snatch 22,5kg (Split) 30 SYNCRO Box Jump Over 20 Pull-ups (Split) 10 Wall Walk (Split) ** 20 Pull-ups (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 22,5kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)
WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls 20 Strict Handstand Push-Ups 30 Chest-to-Bar Pull-Ups 50 Wall Balls 30 Kipping Handstand Push-Ups 20 Bar Muscle-Up 40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls 20 Kipping Handstand Push-Ups 30 Pull-Ups 50 Wall Balls 30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE: This workout is for time. The score is the time it takes to perform the chipper.
WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups. WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team: 40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.
For Time: 30 Leg Raises 15 Half Wall Walks 30 Leg Raises 30 Pull Up´s 30 Leg Raises 15 Half Wall Walks 30 Leg Raises
For Time: 5 Bar Muscle Up 30 TTB 15 m Hanstand Walk 30 TTB 30 Chest to Bar Pull ups 30 TTB 15 m Hanstand Walk 30 TTB 5 Bar Muscle Up
With a Running clock 0:00 - 3:00 (score 1) - AMRAP MAX CAL ROW & MAX WALL BALLS (9KGs) 3:00 - 12:00 (SCORE 2) - FOR TIME 30 PULL UPS 30 SNATCH (30/40) 20 C2B 20 SNATCH (35/50) 10 BAR MUSCLE UP 10 SNATCH (40/60)
For Weight 3RM Back Squat 1RM Weighted Pull-Up Time Cap – 8 minutes 2 minutes rest between Strength and Bodyweight & Skill
80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes
60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Pull-Ups 60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Toes to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Chest to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Pull Overs Remaining Time - Handstand Push-Ups Time Cap - 11 minutes
RX - 8 min AMRAP: 10/10 DB OH Lunge Steps @15/22,5kg 30 DU 30 T2B 10/10 DB OH Lunge Steps 20 DU 20 C2B 10/10 DB OH Lunge Steps 10 DU max reps BMU Scaled - 8 min AMRAP: 10/10 DB OH Lunge Steps @10/15kg 60 SU 20 TTR 10/10 DB OH Lunge Steps 40 SU 15 Pull Ups 10/10 DB OH Lunge Steps 20 SU max reps C2B
Max Effort Row – Cal AMRAP: • 5 Shuttle Runs - 10m out and back = 1 rep • 10 Pull Up's • 15 Box Jumps Overs 20" 1 athlete on rower 1 doing AMRAP athletes must change after 1 round of AMRAP but also cannot switch to rower until 1 round of AMRAP is completed MST can step both feet on box
Max Effort Row – Cal AMRAP: • 5 Shuttle Runs - 10m out and back = 1 rep • 10 Jumping Pull Up's • 15 Box Jump Overs 20" 1 athlete on rower 1 doing AMRAP athletes must change after 1 round of AMRAP but also cannot switch to rower until 1 round of AMRAP is completed Can step both feet on box
YGIG Round 1 + 2 • 15 Deadlift 60/42.5kg • 12 wall balls 9/6kg • 9 TTB Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 pull up Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 HSPU 1 AB Mat
YGIG Round 1 + 2 • 15 Deadlift 50/35kg • 12 wall balls 6/3kg • 9 TTT Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 jumping pull ups Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 Wall Walk Scaled Version
Wod 3: Skills/PointChaser. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 t2b. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 15 Wallwalks. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 C2b pullups (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 Hspu (Pointchaser/forskellige valgmuligheder) 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 BarMU (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 meter HSW (Pointchaser/forskellige valgmuligheder).
Wod 3: Skills/PointChaser. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 t2b. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 15 Wallwalks. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 C2b pullups (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 Hspu (Pointchaser/forskellige valgmuligheder) 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 BarMU (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 meter HSW (Pointchaser/forskellige valgmuligheder).