Category / Competition

The hardest
/ WODs.

Eleven competition-grade workouts: chippers, EMOM penalty grinders, heavy barbell tests, and CrossFit® Open programming. For athletes who want to push the limits of complex movements under load.

See all 11 → Get the app →
Workouts
11
Flagship
Filthy 50
Total reps
500
Competition · For Time
/ Chipper

Filthy 50

10 movements · 50 reps each · 500 total
— Order
50Box jumps 24"
50Jumping pull-ups
50KB swings 35
50Walking lunges
50+5 more
joinfiz.com/w/filthy-fifty 22–40 min
11 Competition WODs

Throwdown
/ ready.

Chippers, penalty EMOMs, heavy barbell complexes. Each one tests a different limit.

Competition · For Time
/ 01

Filthy 50

10 movements · 50 reps each · 500 total
— Format

Box jumps, pull-ups, KB swings, lunges, K2E, push press, back ext, wall balls, burpees, double-unders.

The chipperOpen in Fiz →
Competition · Score
/ 02

Fight Gone Bad

3 rds · 5 stations · 1 min each · score reps
— Stations

Wall balls, sumo deadlift high pulls, box jumps, push press, calorie row. 1 min rest between rounds.

Interval formatOpen in Fiz →
Competition · For Time
/ 03

Kalsu

100 thrusters 135/95 · 5 burpees EMOM penalty
— Notes

5 burpees at the top of every minute including minute 0. Most athletes finish 30-60 minutes — if at all.

Penalty EMOMOpen in Fiz →
Competition · For Time
/ 04

Linda

10-9-8-…-1 · DL 1.5BW · BP BW · Cleans 0.75BW
— Notes

Also called "3 Bars of Death." Weights scale to athlete's bodyweight — built-in equalizer for strength.

Heavy ladderOpen in Fiz →
Competition · For Time
/ 05

King Kong

3 rds · 1 DL 455 · 2 MU · 3 SC 250 · 4 HSPU
— Notes

One of the heaviest workouts on the list. Strength-biased — most athletes need to scale aggressively.

Strength testOpen in Fiz →
Competition · Cycles
/ 06

The Chief

5 × (3 min AMRAP / 1 min rest) · 3 PC · 6 PU · 9 sq
— Notes

Track the lowest round score across the five cycles. Pacing matters more than first-round capacity.

Interval AMRAPOpen in Fiz →
Competition · Max Effort
/ 07

Functional Total

1RM back squat + 1RM shoulder press + 1RM deadlift
— Notes

Three attempts each. The strength benchmark — no metcon, no skill, just load.

Functional totalOpen in Fiz →
Competition · AMRAP
/ 08

Open 23.1

14 min · 60 cal row · 50 T2B · 40 WB · 30 C&J · 20 MU
— Notes

Classic Open chipper. Tests transitions across five modalities under tight time pressure.

Open programmingOpen in Fiz →
Competition · Tabata
/ 09

Tabata SE

32 intervals · 20 sec on / 10 off · PU · PSU · SU · sq
— Notes

Score is the sum of lowest-rep set in each of the 4 movements. Pacing the early sets is the entire game.

Density testOpen in Fiz →
Competition · EMOM
/ 10

Death by Thruster

Ascending EMOM · +1 rep / min until failure
— Notes

Minute 1: 1 thruster. Minute 2: 2 thrusters. Continue until you cannot complete the reps in a minute.

Death by formatOpen in Fiz →
Competition · For Time
/ 11

Baseline

500m row · 40 sq · 30 SU · 20 PU · 10 pull-ups
— Notes

Short benchmark used for testing fitness floor. Most athletes finish in 5–8 minutes.

Fitness floorOpen in Fiz →
Related Categories

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/ the library.

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Hero WODs

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Benchmark Girls

Fran, Grace, Cindy — the universal yardstick of functional fitness.
03 — Functional

Functional Fitness

Rowing benchmarks, barbell complexes, gymnastics EMOMs.
Throwdown ready

Beat
/ Kalsu.

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iOS · Android · 2026