WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x24kg/ 2x32kg
0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x18kg/ 2x24kg
5 min BikeErg 1 min Vila 5 min Parallette facing burpees 1 min Vila 5 min SkiErg 1 min Vila 1km Run Resultat: H55 Lars Fröberg BikeErg: 112 Burpees: 69 SkiErg: 85 Run placement: 1 Michael Asker BikeErg: 100 Burpees: 43 SkiErg: 74 Run placement: 8 Andreas Edvardsson BikeErg: 100 Burpees: 67 SkiErg: 73 Run placement: 3 Rickard Ericsson BikeErg: 103 Burpees: 67 SkiErg: 82 Run placement: 5 Pär Sundbäck BikeErg: 90 Burpees: 58 SkiErg: 49 Run placement: 6 Mikael Hollsten BikeErg: 91 Burpees: 70 SkiErg: 67 Run placement: 2 Patrik Reimertz BikeErg: 79 Burpees: 46 SkiErg: 62 Run placement: 7 Johan Tullare BikeErg: 92 Burpees: 54 SkiErg: 71 Run placement: 4 H50 Daniel Eriksson BikeErg: 105 Burpees: 75 SkiErg: 77 Run placement: 2 Mikael Honnér BikeErg: 103 Burpees: 62 SkiErg: 70 Run placement: 4 Cristian Carrasco BikeErg: 80 Burpees: 65 SkiErg: 62 Run placement: 8 Johan Sternhoff BikeErg: 127 Burpees: 55 SkiErg: 86 Run placement: 5 Martin Söderblom BikeErg: 114 Burpees: 0 SkiErg: 90 Run placement: 7 Stephan Kiernan BikeErg: 102 Burpees: 66 SkiErg: 85 Run placement: 6Peter Andersson BikeErg: 113 Burpees: 78 SkiErg: 80 Run placement: 1Fredrik Johansson BikeErg: 118 Burpees: 62 SkiErg: 78 Run placement: 3 H45 Karl Corneliusson BikeErg: 110 Burpees: 76 SkiErg: 85 Run placement: 3 Mikael Strand BikeErg: 116 Burpees: 66 SkiErg: 87 Run placement: 1 Rickard Perman BikeErg: 109 Burpees: 67 SkiErg: 90 Run placement: 5 Martin Evenbratt BikeErg: 116 Burpees: 73 SkiErg: 89 Run placement: 2 Fredrik Nilsson BikeErg: 121 Burpees: 70 SkiErg: 85 Run placement: 8 Marcus Thorstensson BikeErg: 123 Burpees: 67 SkiErg: 89 Run placement: 4 Robert Hagman BikeErg: 116 Burpees: 75 SkiErg: 74 Run placement: 9 Kristoffer Nyberg BikeErg: 117 Burpees: 64 SkiErg: 71 Run placement: 7 Jerry Hull BikeErg: 111 Burpees: 59 SkiErg: 81 Run placement: 6 H40 Mikael Abelmann BikeErg: 104 Burpees: 65 SkiErg: 72 Run placement: 3 Carl-Willy Stenberg BikeErg: 143 Burpees: 71 SkiErg: 115 Run placement: 1 Viktor Prim BikeErg: 110 Burpees: 21 SkiErg: 99 Run placement: 9 Pär Johansson BikeErg: 109 Burpees: 65 SkiErg: 83 Run placement: 8 Kim Vatant BikeErg: 117 Burpees: 58 SkiErg: 81 Run placement: 6 Johan Eriksson BikeErg: 92 Burpees: 86 SkiErg: 77 Run placement: 4 Christian Lilja BikeErg: 104 Burpees: 84 SkiErg: 85 Run placement: 5 André Andersson BikeErg: 107 Burpees: 71 SkiErg: 90 Run placement: 2 Marius Beresoae BikeErg: 121 Burpees: 76 SkiErg: 84 Run placement: 7 Johan Töyrä BikeErg: 107 Burpees: 47 SkiErg: 84 Run placement: 10 H35 Viktor Olofsson BikeErg: 127 Burpees: 79 SkiErg: 74 Run placement: 4 Jens Westin BikeErg: 115 Burpees: 74 SkiErg: 83 Run placement: 1 Dennis Björnström BikeErg: 120 Burpees: 79 SkiErg: 91 Run placement: 2 Adam Minard BikeErg: 115 Burpees: 79 SkiErg: 61 Run placement: 8 Dijar Ismail BikeErg: 113 Burpees: 67 SkiErg: 77 Run placement: 10 Victor Rasmussen BikeErg: 127 Burpees: 71 SkiErg: 86 Run placement: 9 Martin Tunhag BikeErg: 123 Burpees: 78 SkiErg: 95 Run placement: 7 Simon Casey BikeErg: 110 Burpees: 78 SkiErg: 91 Run placement: 6 Nils Ahlman BikeErg: 90 Burpees: 88 SkiErg: 63 Run placement: 5 Petter Månsson BikeErg: 119 Burpees: 85 SkiErg: 91 Run placement: 3 H30 Abdi Shahwan BikeErg: 129 Burpees: 59 SkiErg: 95 Run placement: 9 Erik Jernberg BikeErg: 128 Burpees: 76 SkiErg: 97 Run placement: 6 Johan Carlsson BikeErg: 117 Burpees: 72 SkiErg: 90 Run placement: 1 Filip Eriksson BikeErg: 113 Burpees: 77 SkiErg: 94 Run placement: 8 Sebastian Pålshagen BikeErg: 113 Burpees: 79 SkiErg: 83 Run placement: 3 Maik Wagner BikeErg: 108 Burpees: 66 SkiErg: 77 Run placement: 7 Lars Persson BikeErg: 120 Burpees: 79 SkiErg: 92 Run placement: 4 Kim Carlsson BikeErg: 100 Burpees: 71 SkiErg: 74 Run placement: 5 Ola Hjelmar BikeErg: 104 Burpees: 75 SkiErg: 75 Run placement: 2 D55 Marie Andersson BikeErg: 85 Burpees: 60 SkiErg: 55 Run placement: 1 Helena Lundström BikeErg: 83 Burpees: 57 SkiErg: 66 Run placement: 4 Pia Tjäder BikeErg: 74 Burpees: 51 SkiErg: 57 Run placement: 5 Hanna Linbro BikeErg: 79 Burpees: 53 SkiErg: 58 Run placement: 2 Susanne Jansson BikeErg: 81 Burpees: 57 SkiErg: 61 Run placement: 3 Lotta Stenberg BikeErg: 77 Burpees: 45 SkiErg: 58 Run placement: 5 D50 Katarina Unger BikeErg: 100 Burpees: 69 SkiErg: 84 Run placement: 4 Mia Eklöf BikeErg: 98 Burpees: 63 SkiErg: 78 Run placement: 3 Catarina Malm BikeErg: 73 Burpees: 62 SkiErg: 58 Run placement: 6 Camilla Åbergh BikeErg: 90 Burpees: 67 SkiErg: 77 Run placement: 1 Marie Lindqvist BikeErg: 98 Burpees: 54 SkiErg: 68 Run placement: 5 Anna Berggren BikeErg: 78 Burpees: 62 SkiErg: 58 Run placement: 2 Anna Tyni BikeErg: 79 Burpees: 50 SkiErg: 60 Run placement: 8 Marie Holmström BikeErg: 86 Burpees: 55 SkiErg: 68 Run placement: 7 D45 Malin Vennberg BikeErg: 91 Burpees: 61 SkiErg: 71 Run placement: 6 Emma Åkerblom BikeErg: 91 Burpees: 68 SkiErg: 73 Run placement: 4 Emma Sällylä BikeErg: 86 Burpees: 75 SkiErg: 73 Run placement: 1 Sophie Tigerholm BikeErg: 83 Burpees: 71 SkiErg: 66 Run placement: 3 Helena Gissle BikeErg: 86 Burpees: 54 SkiErg: 67 Run placement: 8 Mirjam Larsson BikeErg: 88 Burpees: 65 SkiErg: 63 Run placement: 7 Marielle Fridlund BikeErg: 79 Burpees: 67 SkiErg: 56 Run placement: 5 Sofia Jensen BikeErg: 61 Burpees: 71 SkiErg: 44 Run placement: 2 D40 Marritje Van de Mheen BikeErg: 85 Burpees: 73 SkiErg: 70 Run placement: 1 Susanne Hedberg BikeErg: 91 Burpees: 65 SkiErg: 62 Run placement: 4 Matilda Larsson BikeErg: 87 Burpees: 68 SkiErg: 62 Run placement: 3 Sofia Hallgren BikeErg: 89 Burpees: 69 SkiErg: 62 Run placement: 9 Caroline Omre BikeErg: 87 Burpees: 69 SkiErg: 68 Run placement: 2 Jessica Åström Ackevald BikeErg: 96 Burpees: 65 SkiErg: 75 Run placement: 5 Fanny Wikerud BikeErg: 93 Burpees: 68 SkiErg: 71 Run placement: 8 Erica Sterner BikeErg: 86 Burpees: 68 SkiErg: 67 Run placement: 6 Louise Cederblad BikeErg: 84 Burpees: 76 SkiErg: 75 Run placement: 10 Dajana Börjesson BikeErg: 90 Burpees: 66 SkiErg: 67 Run placement: 7 D35 Sabina Holm Lindmark BikeErg: 84 Burpees: 91 SkiErg: 54 Run placement: 1 Ida Olsson BikeErg: 80 Burpees: 71 SkiErg: 62 Run placement: 5 Lisa Lokkin BikeErg: 94 Burpees: 73 SkiErg: 76 Run placement: 3 Sofie Lindberg BikeErg: 93 Burpees: 80 SkiErg: 72 Run placement: 2 Kornelia Solvestad BikeErg: 94 Burpees: 57 SkiErg: 76 Run placement: 6 Cecilia Landgren BikeErg: 83 Burpees: 73 SkiErg: 61 Run placement: 4 Anneli Svensson BikeErg: 83 Burpees: 69 SkiErg: 61 Run placement: 7 D30 Sandra Augustsson BikeErg: 100 Burpees: 68 SkiErg: 77 Run placement: 7 Louise Holm BikeErg: 90 Burpees: 66 SkiErg: 66 Run placement: 9 Rebecka Ambjörnsson BikeErg: 95 Burpees: 61 SkiErg: 70 Run placement: 8 Nadia Raczkowski BikeErg: 78 Burpees: 74 SkiErg: 64 Run placement: 4 Linnea Larsson BikeErg: 95 Burpees: 64 SkiErg: 69 Run placement: 1 Emma Edmark BikeErg: 92 Burpees: 75 SkiErg: 66 Run placement: 2 Stephanie Hedingby BikeErg: 89 Burpees: 53 SkiErg: 68 Run placement: 10 Ida Johansson BikeErg: 110 Burpees: 65 SkiErg: 79 Run placement: 5 Anna Winblad von Walter BikeErg: 97 Burpees: 70 SkiErg: 71 Run placement: 6 Elin Ericson BikeErg: 96 Burpees: 74 SkiErg: 71 Run placement: 3
AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round
For Time: 4 varv 12/10 cal SkiErg 20 Chest to Bar Pull-Up 12/10 cal BikeErg 12 Dumbbell Hang to Overhead 2x22,5/15 kg
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Everyday Variation : 1 x Dumbbell 15kg / 10kg 2 x D-balls 30kg / 20kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Intermediate Variation : 1 x Dumbbell 22.5kg / 15kg 2 x D-balls 40kg / 30kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbells unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Elite Variation : 2 x Dumbbell 22.5kg / 15kg 2 x D-balls 70kg / 40kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
FOR OVERALL REPS 2MIN sync. Thruster 30s Rest 2MIN max calories Ski Erg ("you go, i go", notice: 1cal. = 1 Rep) 30s Rest 2MIN sync. Bar facing burpee over one bar 30s Rest 2MIN max calories Ski Erg ("you go, i go", notice: 1cal. = 1 Rep) ______________ SCALED 90+ (25/15kg) SCALED (35/20kg) RX 80+ (35/25kg) RX (40/30kg) ELITE (50/35kg)
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
400m Row 300m Ski-Erg 20 Box Jumps
3 min BikeErg 1 min Vila 3 min Parallette Facing Burpees 1 min Vila 3 min SkiErg 1 min Vila 1km Run Scoring H12&D12: H12: Leo A: BikeErg: 50 Burpees: 29 SkiErg: 26 Run: 4:41 Arvid R: BikeErg: 36 Burpees: 32 SkiErg: 31 Run: 4:43 Elmer P: BikeErg: 38 Burpees: 33 SkiErg: 25 Run: 5:05 Eric L: BikeErg: 34 Burpees: 40 SkiErg: 25 Run: 5:05 Noel H: BikeErg: 34 Burpees: 36 SkiErg: 26 Run: 5:44 D12: Flora L: BikeErg: 30 Burpees: 33 SkiErg: 22 Run: 6:13 Agnes B: BikeErg: 38 Burpees: 28 SkiErg: 25 Run: 6:19 Ebba V: BikeErg: 33 Burpees: 27 SkiErg: 28 Run: 7:10 Ellie V: BikeErg: 28 Burpees: 32 SkiErg: 22 Run: 5:18 Disa N: BikeErg: 41 Burpees: 34 SkiErg: 32 Run: 4:58 Juno U: BikeErg: 44 Burpees: 37 SkiErg: 34 Run: 4:42 Hedda H: BikeErg: 35 Burpees: 34 SkiErg: 22 Run: 5:30
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
Intermediate Athletes start with 12/10 cal in the first minute -> every minute add 2 calories Athletes chose Erg on their own, no switch inbetween the workout -> either Echo Bike or Ski Erg Score: total of completet rounds
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
For Time 4 Round For Time 15/12 Ski Erg 15 Line Facing Burpees Cap 9'
FOR TIME Partner 1: SkiErg – 120 Calories (Continuous effort) Partner 2 & Partner 3: 120 Synchronized Line-Facing Burpees (Performed while Partner 1 is on the SkiErg) Time Cap 10'
„Ski Chaos“ A Part 1 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Toes-to-Bar • 20 Burpee Over Line Direkt anschließend Part 2 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Burpee BJO • 5 Bar Muscle-Ups B: =A C: T2B nicht Sy , C2B statt BMU
Every 2 minutes x 6 Alternate full rounds 6 TTB 9 Hang Power Clean (25/30) 12 Front Squats (25/30) Max Ski Erg Calories in time remaining SCORE: Calories
6 ROUNDS 15 cal. Ski erg 12 Overhead squat 9 Bar MU Time cap: 10 min. (I go you go) (Weight: 50 kg) Atletler, çizginin gerisinde süreyle birlikte evente başlarlar. Antrenmanın süresi 10 dakikadır. Event “I go, you go” formatında olduğu için partnerlerden biri kendi turunu tamamlayıp çizginin gerisine geçtikten sonra diğer partner başlayabilir. Eğer atletlerden biri çizgiyi erken geçerse, başlangıç noktasına geri gönderilir. Ski Erg: Atletler, kendi kategorilerinde belirlenen kaloriyi tamamlamadan tutamağı bırakamazlar. Eğer bırakırlarsa, ceza olarak bitirme skorlarına penalti eklenir. Atletler damperi istedikleri şekilde ayarlayabilirler. Overhead Squat (OHS): Atletler ilk tekrarlarına squat snatch ile başlayabilirler. Geçerli bir tekrar sayılabilmesi için squat pozisyonunda kalça eklemi net bir şekilde 90 derece açının altına inmelidir. Üst pozisyonda ise diz, kalça, omuz ve dirsekler baş üstü hizasında tamamen kilitli olmalıdır. Aksi takdirde tekrar “no rep” sayılır. Bar Muscle-Up: Atletler harekete, barfiks barına asılı ve dirsekleri tamamen açık (full ekstansiyon) pozisyonda başlar. İstedikleri teknikle barın üzerine çıkabilirler. Ancak dip fazında support pozisyonu korunmalıdır. Geriye doğru press yapmak veya dirsekleri kilitlememek gibi durumlar “no rep” olarak değerlendirilir. ⸻ 🇬🇧 English Version Athletes start the event behind the line, together with the timer. The workout duration is 10 minutes. Since the event follows an “I go, you go” format, one partner can only start after the other partner completes their round and returns behind the line. If an athlete crosses the line early, they will be sent back to the starting point. Ski Erg: Athletes must not release the handle before completing the required calories for their category. If they do, a penalty will be added to their final score. Athletes are free to adjust the damper as they wish. Overhead Squat (OHS): Athletes may start their first repetition with a squat snatch. For a rep to be valid, the hip crease must clearly go below a 90-degree angle in the squat position. At the top position, knees, hips, shoulders, and elbows must be fully locked out overhead. Otherwise, the repetition will be counted as a “no rep.” Bar Muscle-Up: Athletes start from a hanging position on the bar with fully extended elbows. They may use any technique to get over the bar. However, during the dip phase, the support position must be maintained. Movements such as pressing backward or failing to lock the elbows will result in a “no rep.”
THE RACE 800m Run 50m Sled push 800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls
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
- 1000m Run - 1000m Ski Erg - 1000m Run - 80m Burpees broad jumps - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10) - 1000m Run - 100m Lunges (2 Hommes Pro @22,5kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg) - 1000m Run - 200m Farmer Carry (2 Hommes Pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes Pro @2x24kg / 2 femmes Open @2x16kg) - 1000m Run - 150 Strict Press (2 Hommes Pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg) - 1000m Run - 100 Wall Ball Shots (2 Hommes Pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes Pro @6kg / 2 femmes Open @4kg)
For time: (IGYG) 30 Snatch (50/35kg) 40 cal SkiErg 20 Alt. Devil press (22,5/15kg) Time Cap: 7 min
For time: (IGYG) 30 Snatch (30/20kg) 30 Cal SkiErg 20 Alt. Devil press (15kg) Time Cap: 7 min.
Minut 00:00 - 08:00 (mm:ss) TC 8 min. 50 Double Unders 30 Pull Ups 50 Double Unders 20 Chest To Bar 50 Double Unders 10 Bar Muscle Up Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups. Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.