Competition & Advanced WODs
15 of the hardest workouts in functional fitness. Competition-style chippers, heavy barbell grinds, Open events, and brutal tests of capacity that separate elite athletes from everyone else.
What Are Competition & Advanced WODs?
Competition WODs are the workouts that show up on the biggest stages in functional fitness — from the CrossFit Open and Regionals to the Games floor itself. They demand a combination of strength, endurance, skill, and mental toughness that no single-domain workout can replicate. These are not beginner-friendly. They are designed to find limits.
This collection includes classic chippers like the Filthy Fifty, heavy barbell tests like Linda and King Kong, interval formats like Fight Gone Bad and The Chief, and conditioning nightmares like Kalsu — widely considered one of the hardest WODs ever programmed.
Whether you are preparing for a local throwdown, testing yourself against Open workouts, or just want to know where you stand against the most demanding benchmarks in the sport, these 15 workouts will tell you exactly where your fitness is — and where it needs to go.
How to Use These Workouts
- Scale intelligently. Every workout here has prescribed weights, but the stimulus matters more than the Rx label. Scale loads and movements to maintain intensity.
- Log everything. Competition WODs are benchmarks. Record your time, reps, and load so you can retest and track progress over months and years.
- Don't stack them. These are standalone tests, not daily programming. Space them out and approach each one fresh.
- Compete on Fiz. Submit your score, see the leaderboard, and challenge friends to beat your time. That's what competition is for.
Competition & Advanced WODs
Chippers, heavy barbell grinds, Open events, and capacity tests. The hardest workouts in functional fitness.
Filthy Fifty
50 reps each of: box jumps, jumping pull-ups, KB swings, walking lunges, knees-to-elbows, push press, back extensions, wall balls, burpees, double-unders. The ultimate chipper.
Fight Gone Bad
3 rounds of 1 min each: wall balls, sumo deadlift high pulls, box jumps, push press, row. 1 min rest between rounds. Score total reps.
Kalsu
100 thrusters (135/95 lb) with 5 burpees every minute on the minute. One of the hardest WODs ever programmed.
Linda (3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 reps of: deadlifts (1.5x bodyweight), bench press (bodyweight), cleans (0.75x bodyweight). Heavy barbell grind.
King Kong
3 rounds: 1 deadlift (455/315 lb), 2 muscle-ups, 3 squat cleans (250/170 lb), 4 handstand push-ups. The ultimate strength test.
The Chief
5 cycles of 3-min AMRAP: 3 power cleans (135/95 lb), 6 push-ups, 9 squats. 1 min rest between cycles.
CrossFit Total
1-rep max back squat + 1-rep max shoulder press + 1-rep max deadlift. Pure strength benchmark. Three attempts at each lift.
Open 23.1
AMRAP in 14 min: 60 cal row, 50 toes-to-bar, 40 wall balls, 30 clean and jerks, 20 muscle-ups. Competition-style workout.
Tabata Something Else
Tabata pull-ups, push-ups, sit-ups, squats — 8 rounds of 20 sec on / 10 sec off for each movement. Score is total reps across all intervals.
Death by Thruster
Minute 1: 1 thruster. Minute 2: 2 thrusters. Minute 3: 3 thrusters. Continue adding 1 rep each minute until you can't complete the reps in the minute.
Baseline
500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups. The original CrossFit benchmark test for new athletes.
Sprint Couplet
5 rounds: 12 thrusters (115/80 lb), 12 bar-facing burpees. Fast and furious sprint workout built for all-out effort.
Grunt Work
For time: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats. Partition any way you want. Pure grit bodyweight grind.
Engine Builder
5 rounds: 500m row, 15 thrusters (75/55 lb), 15 pull-ups. An aerobic capacity builder designed to test sustained output.
Deck of Cards
Each suit = 1 movement. Card value = reps. Flip through all 52 cards. Hearts = burpees, Diamonds = KB swings, Clubs = box jumps, Spades = push-ups. Face cards = 10, Aces = 11.
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