WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
20 Alternating D-Ball Cleans 100m D-Ball Front Hold Walking Lunges 100m Shuttle Runs 16 Alternating D-Ball Over Shoulder Max Wall-Balls Until Time Cap קטגוריות, משקלים וגבהים קטגוריה משקל / גובה / יעד נערים D-Ball 20kg • Wall Ball 6kg • Target 2.7m נערות D-Ball 10kg • Wall Ball 4kg • Target 2.7m נשים D-Ball 10kg • Wall Ball 6kg • Target 2.7m גברים עילית D-Ball 20kg • Wall Ball 10kg • Target 3.0m גברים מאסטרים D-Ball 20kg • Wall Ball 10kg • Target 3.0m
Time Cap: 12:00 4 rounds for time 20 Wall balls 10 Box Jump Overs 20 Press Ups
THE TEAMS HAVE A TOTAL TIME CAP OF 12:00 MINUTES TO FINISH MOD WORKOUT 5 FOR TIME 2 ROUNDS OF: 40 Toes to bar – synchronized 6 Rope Climbs – split anyhow [P1] 24/18 Cal Row –while– [P2] 30 Wall Balls *When both athletes are done [P1] 30 Wall Balls –while– [P2] 24/18 Cal Row *When both athletes are done start from the top _______________ Test Variations: 70+/ 80+/ 90+/ 100+ ♀WALL BALLS @14lbs ♂WALL BALLS @20lbs
3 rounds of 10 syn. Wall Walks / Half Wall Walks / Inch Worms 20 Snatches 20 Partner Wall Balls (9/6kg) Weights RX: 60/40 kg Regular: 40/25 kg Newcomer: 7.5/12.5 DB / 6/ 9 kg Wall Ball
1km Run (2x 500m) 1,000m SkiErg 1km Run 50m Sled Push & 50m Sled Pull 1km Run 80m Burpee Broad Jumps 1km Run 1,000m Row 1km Run 200m Farmers Carry (2 x 24kg / 2 x 16kg) 1km Run 100m Sandbag Lunges (20kg / 10kg) 1km Run 100 Wall Balls (6kg / 4kg) 1km Run - TO THE FINISH LINE -
4 rounds Rower 12/10 Cals Power Clean & Jerk x 6 @60/42.5kg Wall Balls x 15 @9/6kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point
4 rounds Rower 12/10 Cals Power Clean & Jerk x 6 @42.5/30kg Wall Balls x 15 @6/3kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point
4 rounds Rower 10 Cals Power Clean & Jerk x 6 @30kg Wall Balls x 15 @3kg 9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point
4 rounds Rower 12/10 Cals Power Clean & Jerk x 6 @10kg Wall Balls x 15 @3kg @8ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point
FOR TIME 20 wall ball shots 18 box jump overs 30 wall ball shots 18 box jump overs 40 wall ball shots 18 med ball step overs 66 wall ball shots 18 med ball step overs 40 wall ball shots 18 box jump overs 30 wall ball shots 18 box jump overs 20 wall ball shots Wall ball 9/6kg Box 60/50cm TIME CAP 12'
For time: 2 rounds each A1: 48 Double unders 24 Wall balls A2: 24 Thrusters 12 Lateral burpee over bar A3: 16 Overhead squat 4/3 Rope climb Vikter: Wall ball: 9/6kg Skivstång: 40/30kg (Master +50 35/25) Scoring: 1. Time 2. Reps Standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/ Flöde: Se video
1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.
5 Rounds (IGYG): 20 Wall Balls 9/6 kg 10 Burpee Box Jumps Over 10 Jumping Squats Athlete 1 working Athlete 2 holding Wall-Sit Change as you need
4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins
3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins
ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"
ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"
RX 20 Min AMRAP 60 Wall Balls @9/6 kg to a 9 foot target 30 Synchro Burpee Box Jumps @ 20/24" 60 Toes to Bar Scaled 20 Min AMRAP 60 Wall Balls @4/6 kg to a 9 foot target 30 Synchro Burpee Box Step up @ 20/24" 60 Knees to Chest
10 Rope Climbs* Then 60 Alternating partner wallballs
8 Rope Climbs* Then 60 Alternating partner wallballs
Qualifier 1 80 Wall balls (SCORE A) - into Clean + Hang Clean (SCORE B) (9 min Cap including the wall ball) - into 30 TTB + 30 DU (SCORE C) (4 min AMRAP) ELITE / RX / MASTERS As written Wall ball 9/6kg INTERMEDIATE A)60 wall balls B) Clean & Hang clean C)20 ttb + 30 Dubs (4 min amrap) SCALED A)60 wall ball (6/3kg ) B) Clean & Hang Clean C) 30 Hanging knee raise, 30 single skips. FLOW Starting with the athletes back towards the wall ball facing away from the wall. On 3,2,1 athletes will turn and begin their wallballs, once completed they advance to the barbell where they will establish a max load for the complex, of 1 Clean + 1 Hang Clean. They have until 9 mins on the clock to complete the Wall Ball and also also establish the max load. From 9-13 min on the running clock (a 4 min AMRAP), the athlete will complete an AMRAP of TTB and DU. This workout consists of 3 separate scores. Part 1 - For time Part 2 - For Max weight Part 3 - For Reps STANDARDS WALL BALL 1. The Wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. 2. The center of the ball must hit the target at or above the specified target height. 3. If the ball hits low or does not hit the wall it is no rep. 4. WALL BALL HEIGHT 9ft Female / 10ft Males marked by a line or target clearly showing the touch point. CLEAN + H.CLEAN 1. The barbell can be preset with the weight before the start of the workout, judges can help changing plates. 2. During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. 3. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 4. The bar must travel to the hang position, above the knee, before completing the hang clean. 5. Athletes can not drop the bar between the clean and hang clean. TTB 1.In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 2.The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. 3.Both feet must touch the bar together at some point. The arms can be bent or straight. HANGING KNEE RAISES 1.Scaled athletes and scaled teens may perform hanging knee-raises. 2.In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. 3. Overhand, underhand, or mixed grip are all permitted. 4. The rep is credited when the knees are above the height of the hips.
FOR TIME: 150 Wall Ball Shots (5/9 kg) Every minute 4 DB Box Step Overs (10/15 kg) Time Cap: 12 min Result: Time Result if Time Cap: Wall Ball Shots reps
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
Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B 40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans @bb 55/35
3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6
RUN SKI RUN SLED PUSH RUN SLED PULL RUN BURPEES BROD JUMPS RUN ROW RUN FARMER CARRY RUN LUNGES RUN WALL BALL SHOTS
EMOM 6 for maximum reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 9Kg 3 - Max Synchro Burpee to Plate
EMOM 6 for max reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 6Kg 3 - Max Synchro Burpee to Plate
EMOM 6 for max reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 6 Kg 3 - Max Synchro Burpee to Plate