Hier findet ihr die WODs vom Finale 2020, damit ihr euch einen Eindruck verschaffen könnt.
- Finale im 2020 für RX und Intermediate
- Finale im 2021 für RX, Intermediate und Scaled
- Mindestens vier WODs für alle Finalteams
- Anforderungen je Kategorie
Final-WODs 2020 – RX
Event 1
400 meter run
21 sync. chest-to-bar pull-ups
21 sync. dumbbell squat snatches 17.5/25 kg
600 meter run
15 sync. chest-to-bar pull-ups
15 sync. dumbbell squat snatches 17.5/25 kg
800 meter run
9 sync. chest-to-bar pull-ups
9 sync. dumbbell squat snatches 17.5/25 kg
Event 2
Female
20 meter sled pull
32 cal bike
20 meter sled pull
Male
20 meter sled pull
40 cal bike
20 meter sled pull
Event 3
PART A
4 x 90 sec on | 30 sec off
12 sync. bar facing burpees over bar
AMRAP partner deadlifts 160 kg
directly into PART B
Find your 1 RM snatch in 5 minutes
Event 4
10 rounds
2 sync. muscle-ups
I go, you go style
4 meter handstand walk
5 cleans*
4 meter handstand walk
*5-5-4-4-3-3-2-2-1-1
Event 5
100 wall balls 9/6 kg (Athlete A)
45 thrusters 50/35 kg and 45 toes-to-bar (Athlete B)
directly into EVENT 6
Event 6
150 double unders
10 sync. dumbbell burpee deadlifts 2 x 25/17.5 kg
30 ring muscle-ups
150 double unders
10 sync. dumbbell burpee cleans 2 x 25/17.5 kg
30 sync. back squats 80/55 kg
150 double unders
10 sync. dumbbell devil presses 2 x 25/17.5 kg
30 sync. overhead lunges 60/45 kg
Final-WODs 2020 – Intermediate
Event 1
400 meter run
21 sync. pull-ups
21 sync. dumbbell squat snatches 15/22.5 kg
600 meter run
15 sync. pull-ups
15 sync. dumbbell squat snatches 15/22.5 kg
800 meter run
9 sync. pull-ups
9 sync. dumbbell squat snatches 15/22.5 kg
Event 2
Female
20 meter sled pull
32 cal bike
20 meter sled pull
Male
20 meter sled pull
40 cal bike
20 meter sled pul
Event 3
PART A
4 x 90 sec on | 30 sec off
12 sync. bar facing burpees over bar
AMRAP partner deadlifts 140 kg
directly into PART B
Find your 1 RM snatch in 5 minutes
Event 4
10 rounds
2 sync. chest-to-bar pull-ups
I go, you go style
12 meter dumbbell overhead walk**
5 cleans* 80/55 kg
12 meter dumbbell overhead walk**
*5-5-4-4-3-3-2-2-1-1
** 17.5 & 15 kg / 25 & 22.5 kg
Event 5
75 wall balls (Athlete A) 9/6 kg
36 thrusters 45/32.5 kg and 36 toes-to-bar (Athlete B)
directly into EVENT 6
Event 6
150 double unders
10 sync. dumbbell burpee deadlifts 2 x 22.5/15 kg
20 bar muscle-ups
150 double unders
10 sync. dumbbell burpee cleans 2 x 22.5/15 kg
30 sync. back squats 70/47.5 kg
150 double unders
10 sync. dumbbell devil presses 2 x 22.5/15 kg
30 sync. overhead lunges 45/30 kg
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