Inside the WFP Finals: All 9 Workouts Revealed
As of last week, all nine workouts for the World Fitness Project (WFP) Finals have been released.
- We are now less than three weeks away from the four-day event in Copenhagen, Denmark, and the conclusion of the WFP’s inaugural season.
Knowing what’s in store for the athletes competing, we can review the upcoming workouts and the season’s programming as a whole.
The workouts the athletes will take on from December 18-21 consist of:
- 11 monostructural movements (41%)
- 9 weightlifting movements (33%)
- 7 gymnastics movements (26%)
Here are a few of the workouts that stand out:
Workout 1A and 1B
- 500-meter swim for time
Time cap: 10:00
Minutes 10:00-12:00 rest
- 40/32-cal SkiErg
- 125-meter swim
- 40/32-cal C2 Bike
- 125-meter swim
- 40/32-cal SkiErg
Time cap: 16:00
For this two-part workout, athletes will travel to Filborna Arena in Helsingborg, Sweden. It has a similar vibe to a 2022 CrossFit Games event, “Rinse and Repeat,” which combined swimming with SkiErg calories.
- In “Rinse and Repeat,” athletes faced a 50-yard swim combined with increasing ski calories each round, all done in two-minute intervals.
The two athletes who won that event at the Games, Roman Khrennikov and Lucy Campbell, will be competing in the WFP Finals and should be seen as favorites to win this one as well.
- Dallin Pepper finished second behind Khrennikov, with Jonne Koski taking third. James Sprague, who didn’t compete at the Games in 2022, will likely be a strong contender this time around.
Chasing Campbell in 2022 were Amanda Barnhart in second and Laura Horvath in third.
Workout 3:
“Project 1”
With a weight vest (20/14 pounds)
- 60/50-cal C2 Bike
- 800-meter run
- 120-meter DB farmer carry (100/70 pounds)
- 800-meter run
- 60/50-cal SkiErg
- 800-meter run
Drop the vest
- 60 sandbag stepovers (100/70 pounds)
- 800-meter run
- 60/50-cal row
- 800-meter run
- 120-meter sandbag bearhug carry (150/100 pounds)
- 800-meter run
Time cap: 50 minutes
This workout has been teased since Tour Stop II, when it was released to all community members interested in taking it on. Many fans have participated in Project 1 throughout the year, or a version of it.
This will be the longest workout of the season (the previous longest time cap was 24 minutes for the first event in WFP history), and it is one of two workouts that include both the SkiErg and the C2 Bike.
Workout 4:
- 1-rep max snatch
Time cap: 8 minutes
At Tour Stop I, athletes were tasked with finding a max jerk, with Tola Morakinyo and Dani Speegle taking the wins with 415 pounds and 295 pounds, respectively.
At Tour Stop II, athletes found their max clean. Gui Malheiros took first among the men with 430 pounds, while Kyra Milligan and Anikha Greer tied for first with 282 pounds.
This will be the third time athletes face a one-rep max as the fourth workout, but it’s the first time the 8-minute test isn’t right after a quick, sprint metcon.
The big picture: For the season as a whole, athletes will have been tested fairly evenly across the three modalities. Of the 21 total workouts (24 scored events) and 67 total movements, the breakdown is:
- 30% monostructural
- 34% weightlifting
- 36% gymnastics
We’ve observed specific movements appearing in all three competitions, including GHDs, rope climbs, and handstand walking, with the latter appearing to be a progression from one competition to the next.
- In Indianapolis, athletes were tested with straight-handstand walking, combined with sandbag cleans and GHD sit-ups. In Mesa, the WFP crew added pirouettes and combined them with the C2 Bike and weighted double-unders.
Now in Copenhagen, the workout description simply reads “handstand walking obstacle,” paired with shuttle runs and a time cap of just five minutes.
The two favorites for the event would be Danielle Brandon and Victor Hoffer, both known for their incredible skills with their hands. With both Brandon and Hoffer sidelined for the Finals, who will step up in their absence?
Check out the details on the events here.
