WOD Explorer

23.1A 0-5min to Find 7RM Back Squat 5-10min to Find 5RM Bench Press 10-15min to Find 3RM Strict Press (from the rack) SCORE: Total Score of Best Lifts of Each Movements. Rest 1 min 23.1B / 4 min Time Cap / Buy In 40 Box Jump Overs * In remaining time AMRAP Handstand Walk / Dumbbell Overhead Walking Lunges (5m Section) * Tie Break Time SCORE: Total Number of Reps completed in Time after 40 Box Jump Overs. Rx; Masters 35-40; Masters 35-40; Masters 40+ (Men Only): Handstand Walk Masters 40+ (Women Only); Scaled: Dumbbell Overhead Walking Lunges Masters 40+ (Women Only): 2×15kg Scaled: 2×15kg/10kg

23.2 AMRAP 18min 18 Calories on Concept 2 Rower 15 Toes to Bar / Knees Raises 12 Single Arm Devil Press Alt 9 Bar Muscle-Ups / Chest to Bar Pull-Ups / Chin Over Bar Pull-Ups SCORE: Number of Reps Completed in 18 minutes Time Cap Rx; Masters 35-40; Masters 40+; Scaled (Men Only): Toes to Bar Scaled (Women Only): Knees Raises Rx; Masters 35-40; Masters 40+: 22.5kg/15kg Scaled: 15kg/10kg Rx; Masters 35-40; Masters 40+ (Men Only): Bar Muscle-Ups Masters 40+(Women Only); Scaled (Men): Chest to Bar Pull-Ups Scaled (Women): Chin over Bar Pull-Ups

On a 12 Minute rolling clock: 3 Minutes to establish your 3 Rep Max: Overhead Squat Score is highest weight in KG completed as a 3-Rep complex Rest 1 Minute: Proceed directly into Qualifier Test 1b 8 Minute AMRAP: Box Jump Over Power Cleans Ascending Reps. Start at 3 reps per movement. Each round increase the reps by 3. Eg: Round 1 3 Box Jump Over + 3 Power Cleans Round 2 6 Box Jump Over + 6 power Cleans Round 3 9 Box Jump Over + 9 power Cleans continue adding 3 reps after each completed round until the 8 minute time cap Score is Reps completed to standards Box Height: Male: 60cm Female: 50cm Power Cleans: ELITE MEN: 60kg ELITE WOMEN: 40kg ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg MASTERS WOMEN 45+: 25kg Athletes submit 2 scores for verification BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Flow. on a 12 minute clock Part a. At the start of time, Athletes have 3 minutes to establish a 3 Rep Max Overhead Squat.   Male athletes use a 20kg Bar, Female 15kg Bar. Athletes are permitted to use a rack in this workout and CAN preload the bar before the clock starts.  Athletes may choose not to use a rack - in which case the 1st rep of the complex can be a squat snatch. Athletes unrack their bar and establish the bar overhead.  They then proceed to perform 3 overhead squats unbroken (a complex).  When 3 good reps are completed Athletes may drop the bar or rerack anyhow.  Dropping the bar behind the body will result in a no rep for the entire complex.  Good reps mean that each of the 3 reps in the complex are performed such that they comply with the movement standards. Transition After the 3 minute timecap for the complex athletes must rest 1 minute (until the clock reaches 4 minutes) Standards. Each rep in the complex starts with the bar held overhead with knees, hips, shoulders and elbows at full extension and the bar directly over or slightly behind the midline. Athletes squat with the bar maintained in the overhead position until their hip crease is CLEARLY below the plane of the top of the knee cap/patella.  They then return to a stable standing position with the bar maintained in the overhead position and knees, hips, shoulders and elbows at full extension. All three reps in the complex MUST comply with these standards Athletes MUST perform the complex either at side profile or 45 degrees to the camera. No Reps. Common no reps are seen where Athletes do not squat below parallel, where they are not at full hip extension and where the bar is dropped before full extension is achieved at the end of a rep/complex. Part b. At 4 minutes Athletes start an 8 minute AMRAP of Box Jumps Overs and Power Cleans.  A second bar preloaded to the prescribed weight for an Athlete’s category may be used. Box Height: 60cm Male, 50cm Female Power Clean Weights:  ELITE MEN: 60kg ELITE WOMEN: 40kg  ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg  MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg  MASTERS WOMEN 45+: 25kg Flow Athletes perform 3 reps Box Jumps Overs and 3 Power Cleans at the prescribed height/weight.  Once 3 reps are completed on each movement Athletes perform 6 Box Jump Overs and 6 Power Cleans in round 2, 9 for round 3 and so on.  After each completed round Athletes MUST increase the reps by 3 on each movement until the 8 Minutes is completed. Athletes MUST face the camera for the box jump overs and power cleans. Standards Box Jump Over Movement starts with Athlete standing on one side of the box.   Athlete jumps with a TWO FOOT take-off to the top of the box with two feet clearly in contact with the box. .   Athletes may either jump or step down from the box.  The athlete may face any direction during the box jump-over.   The athlete may jump over the box entirely - If so, they must pass over the box and not around it.  No part of the athlete’s body other than their feet may make contact with the box during an attempt; hands/arms may not make contact with the legs during any attempt. The rep is credited when both feet touch the ground on the opposite side. Power Cleans The movement starts with the bar on the floor Athlete lifts the bar to the shoulder and front rack position in one smooth motion. Movement is complete and rep is credited when the bar is on the shoulders in front-rack position with elbows in front of the bar and athlete standing with full extension of hip, knee and ankle and feet in line under the body. Athletes who use a split clean or ‘starfish’ their feet wider than their shoulders must return the feet in line under the body for the rep to count No Reps Commonly seen for lack of extension before bar return starts for power cleans.  Extension includes both elbows being in front of the plane of the bar at full extension.

2-2-2 min AMRAP 1 min. REST between sets 1. MAX. Calories ROW 2. Partner A: Devil press     Partner B: Plank 3. MAX. Calories BIKE

AMRAP18 800m Medball Run 4kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 30kg 40 Calorie Row 30 Sandbag over Object 30kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandball Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50 kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 9kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 65kg 40 Calorie Row 30 Sandbag over Object 65kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

8:00 to establish 1RM Snatch 1:00 Transition AMRAP3: GTOH 61/43kg Masters 55+ AMRAP3: 50/35kg Scaled AMRAP3: 43/29kg

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

Location: Kunstgræs Kategori: Power TC: 6 min Score: As Fast As Possible Buy In: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 8 runder, hvor der er to, som arbejder. En runde består af: - 25 m sled drag (Hele slæden bag linjen) imens - 25 m burpee frog jump (3 hop). Når både personen med slæden og burpee er bag linjen starter næste runde Buy Out: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 2 minutters pause imellem workout 2 og 3. Der må laves indskiftning imellem disse workouts. Location: Kunstgræs Kategori: Endurance TC: 10 min Score: As many rounds as possible Par A løber: - 100 meter syncro run (50 ud og 50 hjem) Imens Par B laver: - 25 meter (ud) syncro walking lunges - 25 meter (tilbage) loaded carries (løb eller gang) Alle mødes efter løb og lunges/carries: - 5 syncro hand release burpees. Syncro i bunden og på måtten.

8' AMRAP max calories row erg -2' rest- 8' AMRAP max weighted step over 50cm Score: TOTAL REPS

PART A: AMRAP 12 14 Shoulder To Overhead @40/35/25 kg 12 Box Jump Overs @50cm 10 Double Dumbbell Devil Press @2x 15/12/7,5 kg 2 min rest  PART B: AMRAP 2  max Bar Muscle ups/C2B/jumping PU * For all weights and standards, read the movement standards carefully!

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

AMRAP 14:00 20 BMU 40/32 cal row 20 Clean 70/50 kg 40/32 Cal Row 40 Burpee over bar

20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 24/20 inches 25/20 Cal on C2 bike ------------------------------------------------------------------------------------------------------------ Age Specifc adaptations: - 60+ Males & Females use a 20" Box - 60+ permitted to jump or step onto Box Please refer to Qualifer Guide for Test Flow and Movement Standards

20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 20 inches 15 Cal on C2 Rower ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

8 Min AMRAP 20 S.Arm DB Overhead Walking Lunge (10/side) @ 22.5/15 Kg 15 Push-Ups

10 Min AMRAP 3 Rounds of - - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#1) - 6 Shoulder to Overhead (Weight#1) Then, in the remaining time Amrap : - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#2) - 6 Shoulder to Overhead (Weight#2) Score: Total reps completed in 10 minutes.

1 Min AMRAP Max C2B Followed By: 2 Min AMRAP Max Wall Ball Shots Followed By: 3 Min AMRAP 12 DB Deadlifts 9 DB Hang Clean 6 DB Shoulder to Overhead Score: Total Reps

EMOM 8': ATHLETE A: MAX CAL ROW ATHLETE B: SANDBAG BEARHUG HOLD *change athlete every minute REST 4'

AMRAP 6' - 8 2DB THRUSTERS @22'5/15 - 8 2DB STEP OVERS *SCALED: @15/10

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth) *Elite Men - Master Men 35-39 DB 22.5 *Elite Women Db 15kg

WOD 1 10 DOUBLE DUMBBELL STEP OVER THE BOX 10 DOUBLE DUMBBELL HANG CLEAN (DUMBBELL: 22.5/15 kg for all the divisions) ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 2 0 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL weight: 50/25 KG; 60/35 KG; 70/35 KG; 80/45 KG; 90/45 KG; 100/55 KG …. ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 3 30 BURPEES OVER THE BARBELL 30 TOES TO BAR ATTENZIONE: PARTENZA DA SOTTO LA SBARRA (IN CASO OPPOSTO 1 NO REP) ATTENZIONE: COLLOCA IL BILANCIERE A DUE METRI DALLA SBARRA

LIFTMAS 25.3 For Maximum Total Weight: AMRAP x 10 Minutes 1-2-3-4-5-6-7-… Snatches 3-6-9-12-15-18-21-… Deadlifts DB Bench Press *Choose your own weight. Your score will be weight x reps Same weight for BB Separate weight for DB’s SCORE A = BB Weight x Reps SCORE B = DB Weight x Reps SCORE A + B / 100

EMOM 0:00-1:00- 21 Cleans @42.5/60kg 1:00-2:00- Rest & Load 2:00-3:00- 18 Cleans @47.5/70kg 3:00-4:00- Rest & Load 4:00-5:00- 15 Cleans @52.5/80kg 5:00-6:00 Rest & Load 6:00-7:00- 9 Cleans @57.5/90kg 7:00-8:00- Rest & Load 8:00-9:00 6 Cleans @65/100kg 9:00-10:00- Rest & load 10:00-11:00- AMRAP @72.5/110kg

THE GRID 8min on/2min off x6  Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1  4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski