WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
4 rounds: 20 OHS @40/25kg (2 sync) 20 Sit ups with a medicine ball (all 4)
AMRAP16: 19 Burpees 18 TTB/Sit-ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX: 60/40 Scale: 40/25
Event 1 - A 12 min AMRAP 200m ski erg 40 sync squats* 400m ski erg 30 sync squats* 600m ski erg 20 sync squats* 800m ski erg 10 sync squats* 1000m ski erg 10 sync squats* 800m ski erg 20 sync squats* 600m ski erg 30 sync squats* 400m ski erg 40 sync squats* 200m ski erg *Nivå 2 = En atlet med sandsäck Vikt: 20/10 kg. Nivå 1 = ingen sandsäck 2 min rest Event 1 - B 12 min AMRAP Buy in: 400m run to Vagnhallen 50 Single Arm DB push press 50 Sync sit ups 400m run Vikt: Nivå 1 - 1x15/10kg Nivå 2 - 1x22,5/15kg 2 min rest Event 1 - C 12 min AMRAP Yo go, I go (rounds): 10/8 cal Echo bike 2 lanes farmers walk 10/8 cal row Vikt: Nivå 1 - KB 2x16/2x12 kg Nivå 2 - KB 2x24/2x16 kg
Event 4 3 x 90 sec on / 1 min rest Station 1 A: GHD Sit-ups B: Push-ups to abmat 60s rest Station 2 A: Half Wall Walks B: Single Under Crossovers 60s rest Station 3 A: Log press (32,5/23 kg) B: D-Ball to plattform (40/30 kg)
20 Cal Row -tiebreak- 15 Abmat Handstand Push Ups 10 Devil Presses 2x15kg 20 Cal Row
30-20-10 KB Deadlift (32/24kg) 21-15-9 Handstand Push-Up Cash out: 100 Double Under ______________ RX (45+) + SCALED (16-44) 30-20-10 KB Deadlift (32/24kg) 15-12-9 Box Handstand Push-Up (1 Abmat) or Wall Handstand Push-Up (1 Abmat) Cash out: RX (45+) 60 Double Under SCALED (16-44) 150 Single Under ______________ SCALED (45+) 30-20-10 KB Deadlift (24/16kg) 15-12-9 Pike Push-Up (1 Abmat) Cash out: 100 Single Under
AMRAP 1 min (in each station) - Wall walks - Pull ups - BB turkish sit ups rest 30 sec between stations
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
0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B
0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B
0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B
Qualifier 3 - The Throttle Control Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line. - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending. - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body.
For time: 100cal row (ygig) – Deadlift hold while partner perform the rowing 100 syn Abmat Sit ups TC: 9min Weights: @60/40 - 30/20kg
10 MIN. AMRAP 100 WALL BALL 100 DB SNATCH DIRECTLY INTO MAX. MED. SIT UPS
For time (cap: 15') 100m Swim 50 Sit-ups 100m Swim 50 Push-ups 100m Swim 50 Pistols 100m Swim
Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg
Timecap 12 Min 40 Cal Row 10 Abmat Handstand Push Up 30 Box Jump Over 10 Abmat Handstand Push Up 20 alternating Dual Kettlebell Front Rack Forward Lunge 10 Abmat Handstand Push Up KG Weights: 2x 16 KG / 2x 12 KG Eine Abmat für die Handstand Push Up Box: 60 / 50 cm
1 Lap Run 20 Goblet Box Step Ups 15/10 kg, 50cm 30 Situps 15/10 kg 40 Deadlifts 70/50 kg 30 Situps 15/10 kg 20 Goblet Box Step Ups 15/10 kg, 50 cm 1 Lap Run Time Cap - 15:00
For Time 21-15-9 WallBall Sit-Ups Scaled: Air Squats Rx: Pistol Squats + 4 Lanes Run ____________________ WallBall 9/6kg (all Divisions)
AT 0:00 - For time( TC: 8') 2 rounds 32/24 cal row 32/24 cal AB 32 2-DB squat 22.5/15kg AT 12:00 - For time (TC: 8') 21 - 15 - 9 Synchro abmat HSPU Partner deadlift 140/120/100kg
30cal ECHO BIKE 30 SIT-UP 20 alt DB Snatch 15kg 10 Wall Walk
For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige.
For Time (Timecap 17min): 6 Rounds of - 500m/400m row** - Triple Threat *Athlete A completes 500m/400m row, while Athlete B completes one round of "Triple Threat". Athletes alternate untill 3000m/2700m/2400m is reached and the last round of "Triple Threat" is completed. Triple Threat 10 Double DB Thrusters 22.5kg/15kg 50 DU 20 T2B *Scaled: 10 Double DB Thrusters 15kg/10kg 30 DU / 60 SU 20 leg raises *Beginner: 10 Double DB Thrusters 10kg/5kg 60 SU 20 Abmat Situps **M/M 500m row each each round **M/F 500m for male athlete and 400m for female athlete each round **F/F 400m row each round
Part A 15 push ups 15 box jump overs 40cm 15 sit ups 15 push ups 15 box jump overs 15 knee raises 15 push ups 15 box jump overs 15 toes to bar 15 push up (abmat + 10kg) 15 box jump overs 15 pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: 1x knee raises + 1x toes to bar + 1x pull ups
Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups
Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups
Part A 3 wall walks 12 box step overs 40cm 20 sit ups 12 hand release push ups 12 box step overs 40cm 16 knee raises 12 hand release push ups 12 box step overs 40cm 12 toes to bar 12 hand release push ups 12 box step overs 40cm 8 jumping pull up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 compler 1x knee raises + 1x knee raises + 1x toes to bar
5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35/30 kg HSPU: abmat