WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
6 ROUNDS 10 Thruster 10 Weighted sit ups I GO YOU GO directly into.. Burpee over bar
ELITE FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 60 / 43 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 60 / 43 KG 10 SYNC. RING-/BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 60 / 43 KG TIME CAP: 9 MINUTES RX FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 10 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG TIME CAP: 9 MINUTES MASTER 35+ FOR TIME 15 BAR MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 10 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 5 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG INTERMEDIATE FOR TIME 20 CHEST-TO-BAR PULL-UPS TO SHARE 10 SYNC. THRUSTERS 42.5 / 30 KG 15 CHEST-TO-BAR PULL-UPS TO SHARE 15 THRUSTERS TO SHARE 42.5 / 30 KG 10 SYNC. CHEST-TO-BAR PULL-UPS 20 THRUSTERS TO SHARE 42.5 / 30 KG TIME CAP: 9 MINUTES SCALED FOR TIME 20 PULL-UPS TO SHARE - NO BUTTERFLY 10 SYNC. THRUSTERS 35 / 25 KG 15 PULL-UPS TO SHARE - NO BUTTERFLY 15 THRUSTERS TO SHARE 35 / 25 KG 10 SYNC. PULL-UPS - NO BUTTERFLY 20 THRUSTERS TO SHARE 35 / 25 KG TIME CAP: 9 MINUTES
7min time cap In waterfall relay style, each athlete will perform, 8 sandbag squats @ 40kg 4 sandbag to shoulder 30m sandbag carry 6 DB thrusters @ 2x15kg 1 rope climb Run to finish line SCORE = FOR TIME
For Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg
For Time 1x Rope Climb 3x DB Thrusters 2x 22.5/15kg 1x Rope Climb 6x DB Thrusters 2x 22.5/15kg 1x Rope Climb 9x DB Thrusters 2x 22.5/15kg 1x Rope Climb 12x DB Thrusters 2x 22.5/15kg 1x Rope Climb 15x DB Thrusters 2x 22.5/15kg 1x Rope Climb 15m DB Overhead Walking Lunge 2x 22.5/15kg
FOR TIME Buy In 160m Yoke Carry into 2 Rounds of 30 Synch Thrusters 30 Cal Bike 30 Burpees Box Jump Overs
RM of complex from floor 2 front squat + 1 thruster
2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders 15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work. Athletes are responsible for setting their own foot straps and damper setting. SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.
For time 60 Chest to bar Pull-ups 8 Thrusters 70 / 50 kg
Athlete A 30 Chest-to-bar Pull-ups 8 Thrusters 70/50kg Athlete B 30 Chest-to-bar Pull-ups 2 Overhead Squats 6m Overhead Walking Lunges 70/50kg
In A 14min Window, Complete : 25 Cal. Row 30 Box Jump Overs 20 C2B 15 Thruster 60/40 25 Box Jump Overs 15 C2B 10 Thruster 60/40 20 Box Jump Overs 10 C2B 5 Thruster 60/40 In The Remaining Time Row As Many Calories As Possible.
AMRAP 6' - 8 2DB THRUSTERS @22'5/15 - 8 2DB STEP OVERS *SCALED: @15/10
PIn a total time of 8 Min From 0-2 Max Toes to Ring 1 min rest From 3-5 Max Burpees Face to Line 1 min rest From 6-8 Max Db Thrusters Score: Total Reps *Elite Men - Master Men 35-39 Db 22.5 *Elite Women - Scaled Men Db 15kg *Advance Men - Master Men 40+ Db 20kg *Advance Women - Master Women 35+ D b 12.5kg *Scaled Women Db 10kg
For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes
Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB Partner 2 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB
THE GRID 8min on/2min off x6 Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1 4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski
For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
FOR TIME 3 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises Sandbags / Plate Carries MEN RX: 60kg / TOES-TO-BARS / 20m - 55kg MASTERS 35+: 50kg / TOES-TO-BARS / 20m - 55kg MASTERS 40+: 50kg / TOES-TO-BARS / 40m - 30kg ADVANCED: 50kg / TOES-TO-BARS / 40m - 30kg SCALED: 40kg / TOES-TO-BARS / 20m - 30kg WOMEN OPEN: 25kg / KNEES RAISES / 20m - 25kg
FOR TIME 6 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises 30kg Sandbags / 25kg Plate Carries (1 Round per Athlete, Relay style - F, M1, M2) TEAM FEMALE: 25kg / KNEES RAISES / 20m - 25kg 1st MALE: 40kg / TOES-TO-BARS / 20m - 30kg 2nd MALE: 50kg / TOES-TO-BARS / 40m - 30kg
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
AMRAP 3 Min. x 4 Intervals: 35/25 Cal. Row Max. Dual DB Thrusters (Interval 1&2) Max. Dual DB Devils Presses (Interval 3&4) Male Dumbbells: 2x22,5Kg Female Dumbbells: 2x15Kg Flow: Male/Female/Male/Female Scoring: Max. Reps (Only DB reps counting)
4' AMRAP 28 double unders 7 thruster 40kg 7 bar facing burpee
For Time: 18 Dumbbell Thrusters 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters
M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters
A) 14 Minutes AMRAP 6 Toe to Bar/ Knee Raises/ Leg Raises 10 Dumbbell Thruster 14 Cal Row B) until minute 20:00 3 Rep Max Squat *For all weights & standards please read the movement standards carefully!
For load: Each athlete picks one lift that they will do: 1 RM Thruster, 2RM Snatch or 3RM Clean All have 7min time window to find their max. Score is total weight in kg
For Time: 20 cal C2 Bike 10 dumbell thruster R 10 dumbell thruster L
For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)