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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