WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
120 Double Unders 3 legless Rope Climbs 10 sync Thrusters (60kg/45kg) 120 Double Unders 20 Chest2Bar Pull Ups 10 sync Thrusters 120 Double Unders 10 Bar Muscle Ups 10 sync Thrusters Intermediate: Rope Climbs
21 Pull-ups 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg 21 Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish
15 Pull-ups 15 Worm Thrusters @45kg 15 Synchro Pull-ups 15 Worm Thrusters @45kg 15 Pull-ups 15 Worm Thrusters @45kg *Worm lunges to finish
21 Synchro Pull-ups 15 Worm Thrusters @80kg 18 Synchro C2B 15 Worm Thrusters @80kg 15 Synchro Bar Muscle-Ups 15 Worm Thrusters @80kg *Worm lunges to finish
21 Synchro Pull-ups 15 Worm Thrusters @60kg 15 Bar Muscle-Ups** 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish **Can be shared between teammates
THRUSTER 10x20kg 8x25kg 6x30kg 4x35kg 2x40kg
15’ AMRAP 12 T2B 12 Shuttle Runs 12 SA. KB Thruster 24/16kg *switch after each round
All Categories (See below for english translation For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row *Beginner: Single Dumbbell Thruster Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs Elite Fitness Games-24’ün ikinci online eleme antrenmanı 6 dakika zaman sınırlı “For Time” bir antrenmandır. Atletler verilen görevleri bu süre içinde tamamlamaya çalışacaktır. Antrenman için atletler sıfırdan başlayan ve 6 dakika sonunda sona eren bir kronometre/sayaç/ timer/uygulama kullanmalıdır. Atletlerin tüm tekrarları tamamladıkları süre skorları olacaktır. Antrenmanın 6 dakika içinde tamamlanmaması halinde skor tamamlanan tekrar sayısı olacaktır. HAREKET STANDARTLARI Row: 1.Sadece Concept2 Rowerg modelleriyle tamamlanan antrenmanlar geçerlidir. 2.Kürek çekmeye başlamadan önce ekran kapalı ya da sıfırlanmış olmalıdır. Atletler kürek kısmıyla ilgili ekranın hazırlanması konusunda yardım alabilirler. 3.Atletler süre başlamadan önce kürek oturağına oturabilir ancak tutamağa dokunamazlar. Erken başlanması halinde erken başlanılan süreye ilave olarak 6 saniye (2rep) penaltı verilecektir. 4.Atletler belirtilen kalori tamamlanmadan önce kürek oturağından inemez. Erken inilen her kalori değeri için bitirme süresine 3 saniye ilave edilecektir. 5.Kalori değerinin kamerada net görülebilmesi için uygun display seçeneği seçilmelidir. 6.Kalori değerinin videoda görünmemesi 30 saniye (10rep) penaltı ile cezalandırılacaktır. Dumbbell Thruster: 1.Atletler hex dumbbel ya da benzer boyutlarda bir dumbbell kullanmak zorundadır. Topuz kısımları çok büyük dumbbellerin kullanılması geçersiz kabul edilecektir. 2.Dumbbell ağırlıkları okunur şekilde olmalı, eğer değilse atletlerin ağırlıkları tartması ve tartı değerini göstermesi gerekmektedir. 3.Thruster hareketi squat ve press hareketlerinin birleşiminden oluşmaktadır. Bu kapsamda bu iki hareketin standartları olan squat derinliği ve baş üstünde tam ekstansiyon kriterlerini sağlamalıdır. 4.Squat clean ile başlayan tekrarlar geçerli kabul edilecektir. 5.Hareket akıcı şekilde tamamlanmalıdır, squatın bitiminde press hareketinden önce duraksama olması, başarısız press hareketinin yenilenmesi kabul edilmeyecektir. 6.Beginner kategorisinde bulunan atletler tek dumbbell ile thruster yapacaktır. Dumbbellin iki kısmından tutarak hareket tamamlanacaktır. 7.Tek dumbbell için front rack pozisyonunda dumbbellin tutamak kısmının tamamen çene hizasının altında bulunması gerekmektedir. 8.Dumbbell baş üstünde iken iki dirsek de ekstansiyonda olmalı ve yandan bakıldığında kulakları kapatacak şekilde baş içeride olmalıdır. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin, hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Dumbbell ağırlıkları, kürek markası vb. 5.Kamera açısı; hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. Kürek açısı için öncelik ekranın net görülmesidir. All Categories For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs General Information The second online qualifier workout of Elite Fitness Games-24 is a 6-minute "For Time" workout. Athletes will attempt to complete the given tasks within this time limit. Athletes must use a timer set to start from zero and end at 6 minutes. The score will be the time taken to complete all repetitions. If the workout is not completed within the 6-minute time limit, the score will be the number of repetitions completed. Movement Standards Row: 1. Only workouts completed on Concept2 Rowerg models are valid. 2. The screen must be off or reset before starting to row. Athletes may receive help setting up the rowing monitor. 3. Athletes can sit on the rowing seat before the timer starts but cannot touch the handle. Starting early will result in a 6-second (2 rep) penalty. 4. Athletes cannot leave the rowing seat before the specified calories are completed. For every incomplete calorie, 3 seconds will be added to the finishing time. 5. The display must be set to show the calorie count clearly on camera. 6. If the calorie count is not visible in the video, a 30-second (10 rep) penalty will be applied. Dumbbell Thruster: 1. Athletes must use hex dumbbells or similarly sized dumbbells. Dumbbells with overly large knobs will be considered invalid. 2. Dumbbell weights must be clearly readable. If not, athletes must weigh the dumbbells and show the scale reading. 3. The thruster is a combination of a squat and a press, and must meet the standards for squat depth and full extension overhead. 4. Reps starting with a squat clean are valid. 5. The movement must be completed fluidly, with no pausing between the squat and press or redoing a failed press. 6. Athletes in the beginner category will perform the thruster with a single dumbbell, holding it by both heads. 7. For the single dumbbell, in the front rack position, the dumbbell handle must be completely below chin level. 8. Overhead, both elbows must be fully extended, and the head must be positioned such that the ears are covered when viewed from the side. Video Submission Standards 1. Athletes can use an application designed for online qualifier video submissions or a standard method but must include a visible timer in the video. 2. The video angle must show the athlete, movements, and equipment/indicators clearly. 3. The video must be continuous, and the athlete must remain in the frame for the entire duration. 4. The video must include the athlete’s full name, the category they are competing in, and a clear display of equipment and weights used at the beginning or end. For example, showing dumbbell weights and the rowing machine brand. 5. The camera angle should allow full visibility of the movements from the side or a front diagonal view. For rowing, the priority is a clear view of the monitor.
For Time (TC 6 min) 21-15-9 CTB* Thrusters 60/45 kg *Intermediate: Pull Ups 40/30 kg
For Time (TC 6 min) 21-15-9 CTB Thrusters 50 kg
For Time (TC 6 min) 21-15-9 Pull Ups synchro Thrusters synchro 40/30 kg
Min 10 - Min 12 Rest Min 12 - Min 18: Part B Athlet A: find 3 RM Thruster (max kg) Athlet B: find 3 RM Overhead Squat (max kg) Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
Part A: For Time - 6 rounds I go - You go | 3 rounds for each athlete 10 cal row 10 thruster Weights per division: RX MM: 50 kg RX MF: M-50 kg / F-40 kg INT MM: 40 kg INT MF: M-40 kg / F-30 kg INT FF: 30 kg Sc MM: 30 kg SC MF: M-30 kg / F-20 kg SC FF: 20 kg into Part B: Go for max weight 1 clean + 1 hang clean Time cap for both parts: 12 min Score 25.1 A = Time Score 25.1 B = Weight Athlete A + Athlete B
2 Rounds For Time 30 Partner Deadlift 20 Sync. Bar Facing Burpees 10 Sync. Dumbbell Thruster _________________________________________ Barbell Ağırlıkları: Beginner Plus Man-Man: 110 kg Beginner Plus Man-Woman: 90 kg Beginner Man-Woman: 70 kg Dumbbell Ağırlıkları: Beginner Plus Man: 17.5 kg Beginner Plus Woman: 12.5 kg Beginner Man: 15 kg Beginner Woman: 10 kg
(22.3 repeat) For time - time cap 12min: ----------Rx--------- 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg ----------Scaled---------- 21 jumping pull-ups 30 double-unders 21 thrusters (20/30 kg) 18 jumping chest-to-bar pull-ups 20 double-unders 18 thrusters (25/40 kg) 15 jumping bar muscle-ups 10 double-unders 15 thrusters (30/45kg) ----------Beginner---------- 21 jumping pull-ups to rings 84 single-unders 21 thrusters (15/20 kg) 18 jumping chest-to rings 72 single-unders 18 thrusters (15/20 kg) 15 pull-up ring negatives 60 single-unders 15 thrusters (15/20kg)
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
Sprint to Row AMRAP 20’ 62 Dual Dumbbell Thruster In remaining time: Max meters Row Divisions Elite: DB 22.5/17.5 kg Master 35+: DB 22.5/12.5 kg Master 40+: DB 17.5/12.5 kg Advanced: DB 17.5/12.5 kg Young Adult: DB 15/10 kg Result Total meters rowed Note Before starting the test, make sure the equipment setup matches the specified plan. The athlete begins the qualification behind the starting line. Within a 20-minute time cap, the athlete must complete: - 62 repetitions of Dual Dumbbell Thrusters, followed by - Maximum distance rowed within the remaining time on a Concept2 RowErg PM5 rowing machine. After completing the test, all used weights (dumbbells) must be recorded and clearly visible on video. Penalties Thruster For every invalid repetition (no-rep), -60 meters will be deducted from the final test result. *Any athlete who alters the specified equipment described in this document or the movements shown in the test standards video in any way may be disqualified from the competition. Equipment - 2 Dumbbells – According to the specifications for your division - Rowing machine – Concept2 RowErg PM5 The official weight is measured in kilograms. Make sure you have enough space to safely perform the movements. Clear the designated test area of any unnecessary equipment. Rulebook BG Rulebook EN
ADVANCED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11' SCALED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars Cash Out 10 m Worm Walking Lunge Cap. 11' BEGINNER TEAM For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Knees to Chest ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11'
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Single Unders Cap 7' Barbell Man: 45 / Woman: 30
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Single Unders Cap 7' Barbell Man: 45 / Woman: 30
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7' Barbell Man: 50 / Woman: 35
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7'
A- For Time 3 Rounds 10 Burpee Box Get Overs 120 cm 4 Rope Climbs (Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7'
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 6 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups Cap 8' Barbell Man: 45 / Woman: 30
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 7 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8' Barbell Man: 50 / Woman: 35
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 9 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8' Barbell Man: 60 / Woman: 40
In 5 min: Lift the heaviest complex of • 2 thruster
5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35/30 kg HSPU: abmat