WODLA OSLO THROWDOWN 2025

EVENT 2A
10 Minute AMRAP:
2 Rounds of:
5 Pull ups
10 Goblet squats
15m Walking lunge
2 Rounds of:
5 Toe to bar
10 Goblet squats
15m Walking lunge

Note:
22.5/15kg Goblet squats
Un-weighted lunge walk

SPLIT ANYHOW

One athlete will always be on the C2 bike, so both athletes are working at all times.

EVENT 2B
10 Minute AMRAP:
Calories C2 Bike

For Time:
5 Sync Toes to bar
5 Sync alternating DB snatch
10 Sync Toes to bar
10 Sync alternating DB snatch
15 Sync Toes to bar
15 Sync alternating DB snatch
20 Sync Toes to bar
20 Sync alternating DB snatch
25 Sync Toes to bar
25 Sync alternating DB snatch

Time cap: 8:00

Notes:
Elite teams: 30/22.5kg
RX teams: 22.5/15kg

6 Rounds For Time:
18 Toes to bar
12 Alternating box jumps
1 Handstand walk

Time cap: 10:00

Note:
All movements are split-anyhow.
Handstand walk distance shown at live briefing (will not require unbroken sections)

Compete For Time:
10 Alternating box jumps
10 Calorie ski erg
10 Line-facing burpees
20 Alternating box jumps
20 Calorie ski erg
20 Line-facing burpees
30 Alternating box jumps
30 Calorie ski erg
30 Line-facing burpees

Time cap: 10:00

Note:
MM- 60cm
FF-50cm
MF- 50cm

Ski erg calories and line facing burpees are split anyhow.
Box jumps must alternate reps between the two athletes.

For Time:
750m Row
40 Single arm DB thrusters
30 Pull ups

Time cap: 7:00
22.5/15kg

Complete For Time:
10 Toes to bar
15/10 Ski erg calories
10 Line facing burpees
20 Toes to bar
15/10 Ski erg calories
20 Line facing burpees
30 Toes to bar
15/10 Ski erg calories
30 Line facing burpees

For Time:
500m Row
40 Single arm DB thrusters
30 Pull ups

Time cap: 7:00
22.5/15kg

For Max Combined Weight:
1 Rep max snatch

Time cap: 7:00

Note:
Any type of snatch (from the floor).
Heaviest successful lift of both athletes combined.
Lifts must be completed inside the 7 minute cap.
Only one athlete lifting at once.
Teams will have access to 165kg of plates plus 20kg barbell for male athletes and 15kg barbell for female athletes.

For Time:
Row 1500m
40 Sync single arm DB thrusters
40 Pull ups

Time cap: 12:00

Note:
22.5/15kg
Rowing and pull ups are split anyhow.

For Max Load:
1 Rep max hang clean

Time cap: 6:00

For Max Weight:
1 Rep max snatch

Time cap: 7:00

Note:
Any type of snatch (from the floor).
Lifts must be completed inside the 7 minute cap.

For Max Load:
1 Rep max hang clean

Time cap: 6:00

EVENT 2A
10 Minute AMRAP:
2 Rounds of:
5 Pull ups
10 Goblet squats
15m Walking lunge
2 Rounds of:
5 Toe to bar
10 Goblet squats
15m Walking lunge

Note:
22.5/15kg Goblet squats
Un-weighted lunge walk

SPLIT ANYHOW

One athlete will always be on the C2 bike, so both athletes are working at all times.

EVENT 2B
10 Minute AMRAP:
Calories C2 Bike

(Elite Teams)
For Time:
Row 1500m
50 Sync dual-DB thrusters
30 Sync Bar muscle ups

Time cap: 12:00

Note:
22.5/15kg
Rowing is split anyhow between the two athletes.

(RX Teams)
For Time:
Row 1500m
50 Sync single-DB thrusters
30 Bar muscle ups

Time cap: 12:00

Note:
22.5/15kg
Rowing and bar muscle ups are split anyhow between the two athletes.

For Max Combined Weight:
1 Rep max snatch

Time cap: 7:00

Note:
Any type of snatch (from the floor).
Heaviest successful lift of both athletes combined.
Lifts must be completed inside the 7 minute cap.
Only one athlete lifting at once.
Teams will have access to 165kg of plates plus 20kg barbell for male athletes and 15kg barbell for female athletes.

For Max Combined Load:
Athlete 1:
1 Rep max clean
Athlete 2:
1 Rep max hang clean

Time cap: 8:00

Note:
Heaviest successful lift of both athletes combined.
Lifts must be completed inside the 8 minute cap.
Only one athlete lifting at once.
Teams will have access to 165kg of plates plus 20kg barbell for male athletes and 15kg barbell for female athletes.

10 Minute AMRAP:
10 Toes to bar
50 Velites heavy-rope single unders
20/15 Cal bike erg

For Time:
Row 1000m
30 Dual DB thrusters
20 Bar muscle ups

Time cap: 9:00

Note:
22.5/15kg

10 Minute AMRAP:
10 Toes to bar
50 Velites heavy-rope single unders
20/15 Cal bike erg

(Elite Teams)
6 Rounds for Time:
6 Power cleans
12 Box jump overs

Time cap: 10:00

Note:
120/80kg
75/60cm
Alternate full rounds. 3 Rounds per athlete.

(RX Teams)
6 Rounds for Time:
6 Power cleans
12 Box jump overs

Time cap: 10:00

Note:
100/67.5kg
75/60cm
Alternate full rounds. 3 Rounds per athlete.

For Time:
25/20 Cal bike erg
100 Velites heavy rope double unders
50 Chest to bar pull ups
100 Velites heavy rope double unders
25/20 Calorie bike erg 

Time cap: 8:00

ELITE TEAMS
5 Rounds For Time:
25 Chest to bar pull ups
60 Velites Heavy rope double unders
+
180 Calories C2 Bike

Time cap: 10:00

Note:
One athlete must complete a full round of 25 C2B + 60 Double unders then switch with their partner. One athlete will complete 3 rounds whilst the other athelete will complete 2 rounds.

At the same time, one athlete will always be working towards the 180 bike calories.

Score is time to complete 5 rounds + time to complete 180 calories.

If the 5 rounds are finished and bike calories still remain then athletes may split the remaining calories as they like.

If the calories are finished and reps still remain in the 5 rounds, the athletes may not split the reps as they like, they must cointinue to complete 1 full round each until all the work is done.
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RX TEAMS
5A
For Time (5 total rounds)
Athlete 1:
20 Chest to bar pull ups
50 Velites Heavy rope double unders
Athlete 2:
20 Chest to bar pull ups
100 Double unders
Athlete 1:
20 Chest to bar pull ups
50 Velites Heavy rope double unders
Athlete 2:
20 Chest to bar pull ups
100 Double unders
Athlete 1:
20 Chest to bar pull ups
50 Velites Heavy rope double unders


5B
Max Calories C2 Bike in 10 minutes

Time cap: 10:00

Note:
One athlete must complete a full round of C2B + Double unders then switch with their partner. One athlete will complete 3 rounds whilst the other athelete will complete 2 rounds.

At the same time, one athlete will always be working towards the max bike calories.

This is two sepatate scored events.
Time to complete 5a
Calories completed in 5b

Once the 5 rounds are finished then athletes may split the remaining time on the bike calories as they like.

For Time:
21 Power cleans
21 Box jump overs
15 Power cleans
15 Box jump overs
9 Power cleans
9 Box jump overs

Time cap: 8:00

90/60kg
75/60cm

(Intermediate + Masters)
7 Minute AMRAP:
Max calories ski erg

-4min transition-

7min AMRAP Both athletes

Sync Burpee over line

Note: Split anyhow between the two athletes.


(Elite)
7 Minute AMRAP (athlete 1 only)
15 Calorie ski erg
3 Erg shots

-4 minute transition- 

7 Minute AMRAP (athlete 2 only)
15 Calorie ski erg
3 Erg shots

-4min transition-

7min AMRAP Both athletes

Sync Burpee over line

(Elite + Intermediate + Masters)
7 Minute AMRAP:
Sync line facing burpees

EVENT X.1
7 Minute AMRAP:
Calories ski erg

-4 minute transition-

EVENT X.2
7 Minute AMRAP:
Line facing burpees

ELITE TEAMS
2 Rounds for time:
6 Legless rope climbs (split)
12 Sync Shoulder to overhead
12 Sync front squats
1 Handstand walk (each)

Time cap: 8:00
80/55kg barbell

RX TEAMS
2 Rounds for time:
4 Legless rope climbs (split)
20 Shoulder to overhead (split)
20 Front squats (split)
1 Handstand walk (each)

Time cap: 8:00
80/55kg barbell

For Time:
12m Single-KB overhead lunge walk 24/16kg
10 Rope climbs 
30 Shoulder to overhead 75/50kg
10 Rope climbs
12m Single-KB overhead lunge walk 24/16kg

Time cap: 8:00


Top 6 Teams in each division advance to the Showdown.

Note:
Both athletes perfrom the lunge walk.
Rope climbs and shoulder-to-overhead are split anyhow.

2 Rounds for time:
3 Rope climbs
10 Shoulder to overhead
10 Front squats
1 Handstand walk

Time cap: 8:00
70/45kg

2 Rounds for time:
2 Legless rope climbs
10 Shoulder to overhead
10 Front squats
1 Handstand walk

Time cap: 8:00
80/55kg

RX TEAMS
2 Rounds for time:
4 Legless rope climbs (split)
20 Shoulder to overhead (split)
20 Front squats (split)
1 Handstand walk (each)

Time cap: 8:00
80/55kg barbell

3 Rounds for time:
4 Rope climbs 
20 Shoulder to overhead 
20 Front squats 

Time cap: 10:00
50/35kg

All movements split anyhow

2 Rounds for time:
2 Rope climbs
10 Shoulder to overhead
10 Front squats
1 Handstand walk

Time cap: 8:00

14-15= 50/35kg
16-17= 60/40kg