WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
WOD 4 12´ Amrap 2 rope climb 16 double dumbbell step up over 60/50cm 8 sandbag/slamball clean 16 parallel facing burpees Elite Leglees rope climb Elite/Rx/Intermedio/Master 35/40/45 Double dumbbells 22,5/15kg Sandbag - slamball 68/40kg Escalados/Master 50/55/60 Double dumbbells 15/10 Slamball 50/30kg
WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups
WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups
WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups
WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups
WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups
15 GHD Sit-Ups 5 Sandbag Ground To Shoulder [70 kg] 30 GHD Sit-Ups 10 Sandbag Ground To Shoulder [70 kg] 45 GHD Sit-Ups 15 Sandbag Ground To Shoulder [70 kg] Then Cross The Finish Line
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
10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders 21 Double Dumbbell Power Cleans 22.5kg 50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps
4min AMRAP 20m Sandbag Walking Lunges 10 Sandbag Thrusters 1min rest 4min AMRAP 4 Burpees-over-Wall 20m Sled Push/Pull
Compete teams In a you go, I go format: 5 Sandbag Cleans Run to box 10 Box Jump Overs Run back and tag partner to repeat Special rule: Partner 2 must move the box to the next marker each round Boxes get closer each round, so the runs get shorter. The sandbag must be kept off the ground at all times If the sandbag is dropped, that athlete must complete a 400m penalty run FOR SCALED TEAMS 2 PEOPLE CAN WORK THROUGH THE 5 AND 10 REPS FOR EACH ROUND. 2 ROUNDS MUST BE COMPLETED BEFORE THE BOX CAN BE MOVED
AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg
Male solo: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target
For Time FROM 9 DOWN TO 1 Sandbag Clean 1 Synchro bar complex Sandbag Squat Athlete A work in: 9-7-5-3-1 Athlete B work in: 8-6-4-2 time cap 9' VARIATIONS Experience - Master +90 Sandbag 30 synchro complex: 2 pull up
ELITE / RX (SAME SEX) 50/45 cal Row - split (tiebreaker) 30 synchro CTB 15 SB Cleans 70/50kg - split 30/27 Cal Row - split 15 Synchro BMU 10 SB Cleans 70/50kg - split 10 parallel bar traverse - with turn (unbroken) ELITE / RX (MIXED) 50 cal Row - split (tiebreaker) 30 synchro CTB 15 WORM Cleans 70kg 30 Cal Row - split 15 Synchro BMU 10 WORM Cleans 70kg 10 parallel bar traverse - with turn INTERMEDIATE (SAME SEX) 50/45 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 SB Cleans 50/30kg- split 30/27 Cal Row - split 15 Synchro CTB 10 SB Cleans 50/30kg - split 10 parallel bar traverse - split" INTERMEDIATE (MIXED) 50 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 WORM Cleans 70kg 30 Cal Row - split 15 Synchro CTB 10 WORM Cleans 70kg 10 parallel bar traverse - split FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the rower and complete their required number of calories. Once those calories have ticked over, and no sooner, the athletes may move from the rower to the rig where they will complete their first synchro gymnastics movement. Once those repetitions have been completed the athletes will move to the sandbag, to complete their sandbag cleans. The athletes will then move back to the rower for their second round of calories, before moving on to the rig for their second synchro gymnastics movement, before returning to the bag for their final set of cleans. The final movement for this workout is a number of parallel bar traverses, as prescribed by your category. Once the parallel bar traverses have been completed, both athletes will move to the finished mat, where the clock will stop. STANDARDS ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row. Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence! You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved, unless you are swapping over before the calories are completed. An athlete must be seated on the rower when the final calorie ticks over. There is no minmum workload required. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty PULL UP - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chins clearly break the horizontal plane of the bar at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep. There is no minimum workload required Parallel Bar Traverse - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finsih when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. Elite and Rx athletes must complete the whole complex unbroken ( 1 traverse, 1 turn, 1 traverse) and alternate each rep, The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse. They then contiune back to the other side passing the marked tape to finish. , until they have completed 10 total reps - 5 each. The other categories may share the reps as the see fit. There is no minimum work load required. You must travel in one direction along the bars only. The legs may not touch the upright supports to assist with the traverse. Devil Press - Each with one hand in contact with a DB, the athletes wiil descend to the floor together, touching their chest and thighs to the floor, before standing to their feet and taking the DB to the Overhead position in one clear movement, Ie snatch or muscle snatch. A clean and press, or any movement where the DB comes into contact with the shoulders, will constitute in a no rep. The overhead element of the rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body. The reps are to be synchronised in position on the floor and in the Overhead position. There is no requirement to swap arms.
Sandbag Cleans: RX Male: 5@45kg 4@57kg 3@70kg 2@80kg max@90kg RX Female: 5@15kg 4@20kg 3@30kg 2@45kg max@57kg SC Male: 5@20kg 4@30kg 3@45kg 2@57kg max@70kg SC Female: 5@15kg on 40" box 4@20kg on 40" box 3@30kg on 40" box 2@45kg on 40" box max@57kg on 40" box
OVERALL NOTICE: Every Athlete must perform at least 1 Rep of each gymnastic movement! _______________ SCALED F90+ 40 Dual KB Hang Cleans 20 Jump. Pull-Up 30 Single KB Hang Snatches 30 Ring Row 30 Single KB Front Squats 20cal. Echo Bike calories (KB 16/10kg) NOTICE: If one Athlete is doing the KB work, in meantime Athlete 2 holds a Sandbag in front of the body 20kg
Male solo: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target
For Time: 12/10 Ring Muscle Ups 30/25 cal SkiErg 15 Medball/Sandbag 2Shoulder Masters 45+: 7/5 RMU Master 55+: 7 Ring Muscle Ups
For Time: 20 Ring Muscle Ups 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder Intermediate: 30 Chest2Bar PullUp
For Time: 30 Chest2Bar PullUps 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder
For Time (TC 6 min) 60 m Sandbag Carry - 68/45 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors* *Intermediate 16x Sandbag Squats (On Shoulder) – 4 reps in each of 4 sectors
For Time (TC 6 min) 60 m Sandbag Carry - 68 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors
1km Run SkiErg: 1000-meter 1km Run Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100
25 min AMRAP 1000 m run (both athletes at the sam time) ----- Athlete 1: 60 m tyre flips Athlete 2: 60 m sandbag walking lunges #15/10kg ----- 100 Kettlebell swings #24/16kg ----- Athlete 1: 60 m sandbag walking lunges #15/10kg Athlete 2: 60 m tyre flips ----- In remaing time: Row for distance (alternating athletes by choice) Score: distance in meters
2-2-2-2 Min On / 1 Min Off 25 Chest to Bar 50 Beaded Rope Double Unders Max reps of: Sandbag Cleans 200/150lb *Advance every 5 reps
6 Rounds For Time 20 Synchro Chest to Bar 40 Beaded Double Unders each 4 Sandbag Cleans 200/150lb 1 Round MM 1 Round FF Time Cap: 12 min
8 rounds for time (each athlete 4 rounds) 4 shuttle sprints (20m) partner does max sandbag squats 30kg into 200m pedal boat timecap 20min *while athlete a is doing the shuttle sprints, athlete b is doing max sandbag squats
For Time: Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins