WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
FOR TIME: 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 8 minute time cap Rx/ Masters 80-99: 60/40 kg worm Masters 100+ Synchro bodyweight walking lunges Worm squats and thrusters: same as Rx RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Bodyweight walking lunges (Masters Rx 100+ or scaling option for all categories) Athletes will start standing side by side - both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time. A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited
Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 Wallballs. Runde 2+4: 15 S2OH 35/25 kg. XX synkrone alternating db snatch 20/12 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde..
Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 T2B Runde 2+4: 15 Hang Power Snatch 40/30 kg. XX synkrone alternating db snatch 22,2/15 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde.
PART A - For Time (30min) Trail Run PART B - AMRAP x 7min 3 syn. SB/ KB Cleans 5 syn. SB/ KB Squats unbroken Male Heavy: 30kg Sandbag Light: 24kg Kettlebell Female Heavy: 20kg Sandbag Light: 16kg Kettlebell WORKOUT FLOW Nach dem Briefing müssen die Athleten zum Startpunkt für den Trail Run. Die Athlet:innen haben 30min Zeit, den Run zu absolvieren und zu ihrer SB/KB Station zu gelangen. Ab 30:00 startet das AMRAP und es werden synchron die Cleans ausgeführt. Ein/e Athlet:in muss das schwere Gewicht, der/die andere Athlet:in das leichte Gewicht nehmen. Darauf folgen synchron die Squats. Bei den fünf Squats darf nicht abgesetzt werden (unbroken). Die Gewichte (heavy oder light) müssen vor dem Workout angegeben werden, während des Workouts dürfen die Gewichte nicht geändert werden. Die Athlet:innen dürfen das Gewicht nicht tauschen. MOVEMENT STANDARDS Trail Run Es wird als Team gestartet. Beim Zieleinlauf wird die Zeit des langsameren Teampartners gewertet. SB Clean Der Clean startet mit dem Sandsack am Boden. Während des Lifts dürfen die Arme zu keinem Zeitpunkt auf den Beinen aufgestützt werden. Im Lockout muss der Sandsack mit einem Arm kontrolliert werden, der andere Arm wird dabei vom Körper weggestreckt. Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. KB Clean Der Clean startet mit der Kettlebell am Boden. Die KB darf nur mit einer Hand geführt werden. Ein Berühren des Körpers mit der freien Hand/Arm wird als NoRep gewertet. Beim Lockout muss die Kettlebell auf der Schulter aufliegen. Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. Sandbag Squat Mit dem Sandsack im Bearhug oder auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie. Weder der Sandsack noch die Arme dürfen dabei die Beine berühren. Ein Ablegen der Unterarme auf dem Oberschenkel gilt als NoRep. Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. Kettlebell Squat Mit der Kettlebell auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Goblet Squat ist erlaubt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie. Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. WORKOUT FLOW After the briefing, athletes must proceed to the starting point for the trail run. The athletes have 30 minutes to complete the run and arrive at their SB/KB station. At 30:00, the AMRAP begins, and the cleans are performed synchronously. One athlete must lift the heavy weight, the other the light weight. This is followed by synchronous squats. The five squats must be performed unbroken (no resting allowed). The weights (heavy or light) must be declared before the workout; weights cannot be changed during the workout. Athletes are not allowed to swap weights. MOVEMENT STANDARDS Trail Run The team starts together. At the finish, the time of the slower teammate is recorded. SB Clean The clean starts with the sandbag on the ground. At no point during the lift may the arms rest on the legs. In the lockout, the sandbag must be controlled with one arm while the other arm is extended away from the body. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. KB Clean The clean starts with the kettlebell on the ground. The KB must be handled with only one hand. Touching the body with the free hand/arm results in a No Rep. In the lockout, the kettlebell must rest on the shoulder. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. Sandbag Squat With the sandbag in a bear hug or on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Neither the sandbag nor the arms may touch the legs. Resting the forearms on the thighs counts as a No Rep. Synchronous means the entire down-and-up movement as well as the lockout. Kettlebell Squat With the kettlebell on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Synchronous means the entire down-and-up movement as well as the lockout.
For full Medley flow and scoing please click here 0-40 Endurance - Five Mile Straight For Time - 40 minute Time cap For Time: 1 Mile Row 1 Mile Run 1 Mile Row 1 Mile Run 1 Mile Row 40-50 Rest 50-55 Power - Downnhill For Time - 5 minute Time cap 21 Cal Echo Bike 15 Double DB Hang to Overhead @ 22.5/15kg x 2 9 Cal Echo Bike
Wod 1A For time 500/400m row Flow El atleta comienza sentado en el remo, a la cuenta atras 3,2,1 Go... el atleta rema 500/400 metros en el menor tiempo posible. Tras finalizar el remo, direcamente sin descanso realizar el recorrido de carrera de 3km. Wod 1A es el tiempo que ha realizado los 500/400 m remo. Wod 1B es el tiempo total desde que empezó el remo hasta finalizar la carrera. Flow The athlete starts seated at the oar. On the countdown 3, 2, 1, Go..., the athlete rows 500/400 meters in the shortest possible time. After completing the row, they immediately run the 3km course without rest. WOD 1A is the time taken to complete the 500/400m row. WOD 1B is the total time from the start of the row until the end of the run.
Wod 1A For time 500/400m row Flow El atleta comienza sentado en el remo, a la cuenta atras 3,2,1 Go... el atleta rema 500/400 metros en el menor tiempo posible. Tras finalizar el remo, direcamente sin descanso realizar el recorrido de carrera de 3km. Wod 1A es el tiempo que ha realizado los 500/400 m remo. Wod 1B es el tiempo total desde que empezó el remo hasta finalizar la carrera. Flow The athlete starts seated at the oar. On the countdown 3, 2, 1, Go..., the athlete rows 500/400 meters in the shortest possible time. After completing the row, they immediately run the 3km course without rest. WOD 1A is the time taken to complete the 500/400m row. WOD 1B is the total time from the start of the row until the end of the run.
For Time 3 Km urban race elite-Rx-35-40-45 Time 1A and 3km run
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
Wod 3 individual For time 5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal 35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo. En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.
4 Rounds For Time: 2 Laps Run [1 Lap = 160 Meters] 14 Parallettes Handstand Push-Ups With Mat 24 Box Jump Overs [60 cm] Then Cross The Finish Line Tie-Break: Time At The End Of The 3rd Round
For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 50m Shuttle run after each erg
For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 50m Shuttle run after each erg
For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 150m Shuttle run after each erg
For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 150m Shuttle run after each erg
500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps
30 devil's press 20 devil's press 10 devil's press 10 sync DB snatch 20 sync DB snatch 30 sync DB snatch NOTE! 200 m run before each set. Scaled: 17,5 / 12,5 Scaled masters: 15 / 10 Intermediate: 22,5 / 15 Intermediate masters: 20
EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 6/3kg 12 CHAIR TO BOX TRANSFER 12 RING PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BOX U-TURN MAX CLEANS 25/20KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 SNATCH EVENT 4 from 38' to 48' FOR TIME 200 METER WHEEL-RUN 8 RING DIPS 16 ALT. DB SNATCH 10/7,5KG
3 Rounds for time 200M RUN Together 20 C2B 30 DB Bench Press
Event 5: MMFF - Worm/Run 3 RFT: 12 Synchro Burpees over the Worm 9 Worm C&J 12 Worm Thrusters 15 Worm S2O 400m Run w/ Band (all 4) Cap: No Cap