WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time 1000m Team Run (around the stadium) Team must complete 100 C2B's -Teammate Bear-Hug Sand bag Hold 68/45 1000m row (F/F M/M) Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes
For Time 1000m Team Run (around the stadium) Team must complete 100 C2B's -Teammates Bear-Hug Sand bag Hold 68/45 1000m row Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes
FOR MAX TOTAL REPETITIONS AMRAP 6 MIN 15 WORM ALTERNATING REVERSE LUNGES 15 HANDSTAND PUSH-UPS (ATHLETE 1) 15 HANDSTAND PUSH-UPS (ATHLETE 2) 9 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 12 WORM THRUSTERS 12 SECTIONS HANDSTAND WALK (SHARE ANYHOW) 6 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 9 WORM CLEAN & JERKS 9 STRICT HANDSTAND PUSH-UPS (SHARE ANYHOW) 3 SYNCHRONIZED SHUTTLE RUNS Vikter: Worm ca. 66kg Standards: Shuttle run: 1 shuttle run = 2 lanes (fram och tillbaka). Övrigt : se separat Movement standards Scoring: 1. Reps Flöde: Se video
FOR TIME RUN AS A TEAM 3 LAPS TRAIL/ROAD TOTAL APPROX. 4,5 KM TEAMS START AT 60S INTERVALS Standards : Tiden räknas när båda atleterna har passerat mållinjen. Övrigt : se separat Movement standards Scoring : 1. Tid Flöde : Se video
WOD 4A & 4B - Timecap 9 Minutes ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty. Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat. All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track. Athletes may not overtake each other until they leave the inside of the arena running lane. On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane. The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat. Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00. Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements. For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane. On go you will follow the indoor route around the arena in a clockwise direction. You cannot overtake athletes until you leave the arena doors. Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane. Only when you reach the end of your lane and step across the edge of the Mat will your run be complete. Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another. The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.
For Time Run 2000m 75 Bar Facing Burpees Run 1600m 75/60 Cal Row Run 1200m 75/60 Cal Ski Run 800m 75/60 Cal Echo Bike Run 400m 🔰 Male Cals/Female Cals
For Time Run 2000m 100 Bar Facing Burpees Run 1600m 100/80 Cal Row Run 1200m 100/80 Cal Ski Run 800m 100/80 Cal Echo Bike Run 400m 🔰 Male Pairs - 100 Cals 🔰 Female Pairs - 80 Cals 🔰 Mixed Pairs - 100 Cals 🏃🏻 Synchro Runs ⚡️ Split Zones Any Way
Every Hour On The Hour Complete the following rotation Hour 1️⃣ Row 10,000/8,500m Hour 2️⃣ Bike 20,000/17,500m Hour 3️⃣ Run 6,400m Complete the distance within each hour to advance to the next. Continue this rotation...until you can't! Failure to complete the distance in the hour or report to the starting tent for the top of the next hour. You're challenge is over. Milestones to acheive at 8 & 16 Hours 🔰 Complete 24 hours to be crowned an ERG:ULTRA Finisher 👑 A feat only 7% are able to to do!
RX AMRAP 40 4,3 K Team Run with Band followed by 400 Meter Relay Run with Plate (15) Score: 1 Rep per 200 Meter Segment from Plate Run
1 Round of: 1 Round Run 40 Power Snatches 30 Pull Ups 20 Overhead Squats (9min Cap) after 9min: 6min for a heavy Clean (any Style) M/M OHS 35kg F/F OHS 25kg F/M OHS 35/25 kg
Rx Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @15/22,5 100 DB Snatches @15/22,5 80 Burpee BJ over 40 Inverted Burpees to Handstand Intermediate Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @10/ 15 100 DB Snatches @10/ 15 80 Burpee BJ over 20 Inverted Burpees to Handstand Scaled Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Dumbbell Walking Lunges @10/ 15 100 DB Snatches @10/ 15 60 Burpee BJ over 3 lanes Burpee Broad Jumps Adaptive Event 4: 25min. 3 Rounds of: 300m Run 14 lanes weighted Carry @xxx 25 DB Snatches @xxx 15 Burpees
Workout Description: Team Event 1 This workout is for time. Time cap: 9 min. Elite Team 21 Cal Bike / 200m Run 21 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male A 40 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male B 40 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male of Choice 40 Heavy Double-Unders Female of Choice Weights: Elite Team +Female: 35kg +Male: 50kg +Female: 40kg +Male: 60kg Intermediate Team 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male A 30 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 12 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male B 30 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male of Choice 30 Heavy Double-Unders Female of Choice Weights: Intermediate +Female: 35kg +Male: 50kg +Female: 40kg +Male: 60kg
Workout Description: Individual Event 2 This workout is for time. Time cap: 10 min. Elite, Master 35, Intermediate. Master 40/45, Teens 21 Toes-to-Bar 15 Cal Run 12 Snatches 70/50 kg 21 Toes-to-Bar 15 Cal Run 9 Snatches 80/60 kg 21 Toes-to-Bar 15 Cal Run 6 Snatches 90/65 kg Weights: Elite, Master 35 + Male 70 - 80 - 90 kg +.Female 50 - 60 - 65 kg Intermediate, Master 40/45, Teens + Male 50 - 60 - 70 kg + Female 35 - 40 - 50 kg
WOD 1 – “Jingle All the Way” With a running clock, the team will have 6 intervals of 2 minutes (00:00-12:00) to complete: 10/8 calorie Ski Erg (one Athlete) 8 Worm Squats (all Athletes) 8 Worm Lunges (all Athletes) 8 Worm Shoulder to Shoulder (all Athletes) In the remaining time max calories on Ski Erg (one Athlete) The worm must be off the ground during the entire 12 minutes Athlete #1: Ski Erg (Intervals 1 & 4) Athlete #2: Ski Erg (Intervals 2 & 5) Athlete #3: Ski Erg (Intervals 3 & 6) Beforehand, the team decides which teammate will be Athlete #1, #2 & #3. At the call of 3-2-1 GO, the first Athlete #1 is up to complete the calories on the Ski Erg, while Athletes #2 & #3 hold the Worm. After completing the prescribed calories on the Ski Erg, Athlete #1 joins Athletes #2 & #3 to execute the Worm Squats, Lunges and Shoulder to Shoulders. Finally, Athlete #1 goes back to the Ski Erg to do max calories in the time remaining in the 2:00 window, while Athletes #2 & #3 continue holding the Worm. At the 2-minute mark on the clock, Athletes #1 and #2 switch places, i.e., Athlete #2 performs on the Ski Erg, while Athlete #1 joins Athlete #3 in holding the Worm. Athlete #2 does 10/8 calories on the Ski Erg, then all three do the Worm Squats, Lunges and Shoulder to Shoulders, and finally Athlete #2 does max calories possible on the Skie Erg in the remaining time of the 2-minute interval (till 4:00), while Athletes #1 & #3 keep holding the Worm. Finally, at the 4-minute mark on the clock, Athlete #3 is up to perform on the Ski Erg, while Athletes #1 & #2 enjoy their time with the Worm. This Athlete will also have 2 minutes (till 6:00) to find their max calories on the Ski Erg. This pattern (all the Athletes on the Ski Erg) is repeated two times, making a total of 6 rounds of 2-minute intervals with each athlete completing 2 intervals. The penalty for dropping worm at any time during the workout is 10 Synchro Squat Jumps over the Worm (all three Athletes), before the team can continue where it stopped. Sum of the max calories in all 6 intervals is the result of the team for WOD 1.
WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.
FOR TIME "I GO, YOU GO“ 10 ROUNDS 10 Deadlifts 10 Synchro Burpees Over Bar 40m Shuttle Run Together PAIR M-M 1st MALE: 80kg 2nd MALE: 70kg PAIR M-W MALE: 70kg FEMALE: 45kg
FOR TIME 2 ROUNDS (One Round Each) 100m SUP Board Swim 800m Run NAPOMENA Ponesite: - opremu za kupanje / plivanje - stare patike za trčanje, koje se mogu kvasiti
MARFIĆ 1600m Run (800m Each) 10 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Squats PAIR M-M 1st MALE: Pull-Ups / Push-Ups 2nd MALE: Pull-Ups / Push-Ups PAIR M-W MALE: Pull-Ups / Push-Ups FEMALE: Jumping Pull-Ups / HRPU
With a running clock WORKOUT 2a+2b With a running clock 80 Wall Ball shots (20/14lb) 80/64 Calories row Time cap - 9 minutes 09:00-15:00 Build to heavy 2 front squat from the floor
"THE GRIND" SKALAD 75 cal echo bike (share anyhow) E90Sec - 6 sync line facing burpees over Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time: Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees. Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna. Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken. Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen). Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet. Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen . Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken. Utrustning/lag: 1 Echo Bike Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"THE GRIND" VETERAN 75 cal echo bike (share anyhow) E90Sec - 8 sync line facing burpees Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time: Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees. Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna. Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken. Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen). Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet. Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen. Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken. Utrustning/lag: 1 Echo Bike Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"THE GRIND" ÖPPEN 75 cal echo bike (share anyhow) E90Sec - 10 sync line facing burpees Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time: Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees. Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna. Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken. Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen). Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet. Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen . Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken. Utrustning/lag: 1 Echo Bike Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"POWER UP" SKALAD 30 cal echo bike (share anyhow) 20 pullups (share anyhow) 10 sync shuttle run to finish ( 1 = 2 x 6 m ) TIMECAP: 10 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen.Efter signalen börjar ni jobba på echo biken tills ni nått 30 cal. Ni får byta hur ni vill under tiden, andra athleten som vilar kan stå brevid. Efter detta går ni till räcket och delar på 20 pullups, följt av 20 shuttle runs ( 1 = 2 x 6m ) efter sista shuttle run springer ni in över mållinjen. Utrustning/lag: 1 Echo Bike Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
AMCAP 12 2 Laps Run (Both) 60 Wallballs 2 Laps Run (Both) 60 Box Jump Over max cal Echo Bike into AMRAP 3 max syncro Burpees over Distance
12min AMRAP 2-4-6-8-10-12-14-16-18-20-... Knee raises Box step-overs 1 dumbbell push presses (3kg) After every round: 100m run Flow Athletes start on the starting mat. At the 3 2 1 go, they start the 12min AMRAP performed as an ascending ladder. Athletes will complete three movements: (kipping) knee raises, box step/jump-overs, and 1 db push presses. The workout begins with 2 repetitions of each movement. After completing the three movements, the athletes must perform a 100m run before starting the next round. In every new round, the repetitions of all three movements increase by 2 (2, 4, 6, 8, 10, 12, 14, 16, 18, 20, and so on), with a 100-meter run performed after every round. The athlete’s score is the total number of repetitions completed within the 12-minute time cap. Standards Knee raises For the teens, a rep starts with the athlete's feet behind the vertical plane of the pull-up bar and ends with both knees above the horizontal plane of the hip. Kids do not have to cross the vertical plane with their feet. Box jump over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. A two-feet take-off is required and both feet need to touch the top of the box but not at the same time. Extension on top of the box is not required. Jumping laterally is allowed. Athletes need to step off the box, jumping off 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. Dumbbell push press A rep starts with the dumbbell on the athlete’s shoulder and ends with the dumbbell overhead with shoulder, elbow, knees and hips in full extension. The athlete can use a dip to get the db overhead but once the knees are extended, they need to stay extended in the catch. Jerking is not allowed.
Accumulate as Many Calories on the SkiErg as Possible in 20 Minutes. Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00. *At 0:00 Athletes will perform 1 Shuttle Runs from the starting line to the red tape and back (15 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within 2 minutes, you are eliminated from the test at that point. Time Cap: 20 Minutes
Accumulate as Many Burpees Over a Parallette as Possible in 20 Minutes Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00. *At 0:00 Athletes will perform 1 Shuttle Runs (12 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within the 2 minutes, you are eliminated from the test at that point.
As Many Repetitions As Possible in 20 Minutes of Synchronized Burpees (All 4 Athletes) Every 4:00 minutes starting at minute 0 all 4 athletes must complete 10 Shuttle Runs (Each Shuttle Run is 15 meters down and back) Score: Total Number of Burpees