WOD Explorer

12 calories row 10 shoulder to overhead @60/40 8 burpee pull-ups WORKOUT DESCRIPTION & SCORECARD   --- Women Masters 40-44 Maasters 45+ Scaled AMRAP 16min 12 calories row 10 shoulder to overhead @40/25 8 burpee to target

On a 12-minute clock 24.2 A AMRAP 6min 20 dumbbell Box Step overs @2x32.5/22.5kg 15 Muscle-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch WORKOUT DESCRIPTION & SCORECARD --- W Masters 40-44 Masters 45+ Scaled On a 12-minute clock: 24.2A  AMRAP 6min 20 dumbbell Box Step overs @2x22.5/15kg 30 Pull-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch

ELITE/RX AMRAP IN 8 MINUTE 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 1 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 2 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 3 and so on ... INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 90 - 100 - 110 - 120 - 130 ... KG (+10 KG) FEMALE: 60 - 65 - 70 - 75 - 80 ... KG (+5 KG) --------------------------------------------- MASTER35+ AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 80 - 90 - 100 - 110 - 120 - ... KG (+10 KG) FEMALE: 55 - 60 - 65 - 70 - 75 ... KG (+5 KG) ----------------------------------------------- INTERMEDIATE AMRAP IN 8 MINUTE REPS PER ROUND 6 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 60 - 70 - 80 - 90 - 100 - ... KG (+10 KG) FEMALE: 40 - 45 - 50 - 55 - 60 ... KG (+5 KG) ---------------------------------------------- SCALED AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-RINGS 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 40 - 50 - 60 - 70 - 80 - ... KG (+10 KG) FEMALE: 30 - 35 - 40 - 45 - 50 ... KG (+5 KG)

Teams of 4    AMRAP 24'       Teil A          Max. cal Bike       Teil B          3 Rounds             10 WW             15 2 P. sync. Burpees over Bar             30 FSQ             15 2 P. sync. Burpees over Bar          2 Rounds             10 WW             15 2 P. sync. Burpees over Bar             20 Thrusters             15 2 P. sync. Burpees over Bar          1 Round             10 WW             15 2 P. sync. Burpees over Bar             10 Cl & J             15 2 P. sync. Burpees over Bar          then AMRAP             10 WW             15 2 P. sync. Burpees over Bar             10 OH Rev. Lunges             15 2 P. sync. Burpees over Bar

00:00 - 10:00    Find your Team Total Complex       1 RM Snatch 10:00 - 11:00    Rest 11:00 - 14:00    AMRAP 4'       4P. sync. Burpees

AMRAP 18'    4 Rft       2 Personen on/ 2 Personen off          10 2P. sync. T2B          15 2P. sync WB          5 Rope Climbs          10 2P. sync BBJO          10 2P. sync DL    AMRAP       Max. Reps 2P. sync alt. DB Sn *2 Runden pro Team

AMRAP 45 19 Shuttle Runs (5+5 m) 54 Mountain Climbers 11 HR Push-Ups 26 Air Squats 

AMRAP 8’ – I Go You Go • 8 Handstand Push-Ups • 6 Power Snatches (60/40) • 50 Double Unders → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

AMRAP 8’ – I Go You Go • 8 Push-Up to Plate (20/15kg) • 6 Power Snatches (40/30) • 50 Double Unders  → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round

AMRAP 9 8 toes-to-bars 12 Box Jump overs (60 cm) 16 cal row 1 min REST AMRAP 1 Strict pull ups

A) 9 MINUTE AMRAP 4 TOES TO BAR  6 POWER CLEANS (50KG/35KG)  8 FRONT SQUATS ADD 4 TTB AFTER EACH ROUND B) IMMEDIATELY FOLLOWING PART A, ATHLETES WILL HAVE 4 MINUTES TO ESTABLISH HEAVIEST MAX COMPLEX OF:  3 HANG CLEANS + 1 SHOULDER TO OVERHEAD

Clean Ladder AMRAP 8 10 Cleans @Weight 1 4 Synchro Burpee Over Bar 10 Cleans @Weight 2 4 Synchro Burpee Over Bar 10 Cleans @Weight 3 4 Synchro Burpee Over Bar 10 Cleans @Weight 4 4 Synchro Burpee Over Bar 10 Cleans @Weight 5 4 Synchro Burpee Over Bar 10 Cleans @Weight 6 4 Synchro Burpee Over Bar 10 Cleans @Weight 7 4 Synchro Burpee Over Bar Rx Weights Female (kg): 30 / 35 / 40 / 45 / 50 / 55 / 60 Male (kg): 45 / 52.5 / 60 / 67.5 / 75 / 82.5 / 90 Scaled Female (kg): 15 / 20 / 25 / 30 / 35 / 40 / 45 Male (kg): 20 / 30 / 37.5 / 45 / 52.5 / 60 / 67.5 Format This is an 8-minute AMRAP (As Many Reps As Possible) Athletes work through a ascending clean ladder, with the weight increasing every round Score is total reps completed within the 8 minutes Weights for each level are listed above Cleans Athletes may perform a muscle clean, power clean, squat clean or split clean — both all permitted Each rep begins with the barbell on the ground The rep is complete when the athlete is standing fully upright with hips and knees extended, the barbell resting on the front of the shoulders, and elbows in front of the bar The barbell must make contact with the ground between each rep — touch and go is permitted Dropping the barbell from the shoulder before full extension is reached will result in a no-rep Athletes can share the 10 cleans at each weight before moving to the burpees — athletes can split the reps in any order they choose Synchronised Burpee Over Bar Both athletes must perform 4 synchronised burpee over bar reps between each clean set Each rep begins with both athletes standing Athletes must lower themselves to the ground with their chest making contact with the floor simultaneously Both athletes must jump the barbell at the same time. Athletes must jump laterally over the barbell — stepping over is permitted for SCALED athletes The rep is complete when both athletes have landed on the opposite side of the barbell with both feet If synchronisation is not met, the rep will be called as a no-rep for both athletes and must be repeated Ladder Progression Teams must complete all 10 cleans and all 4 synchronised burpees at each weight before advancing to the next weight Athletes may not load the next weight until the burpees are fully completed and confirmed by the judge Weight changes are the responsibility of the athletes — judges will not assist with loading Judges can help to guide the correct weight loading.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 15-kg dumbbell ♂ 22.5-kg dumbbell - 13-14, 15-16, 55-59, 60-64, 65+ ♀ 10-kg dumbbell ♂ 15-kg dumbbell - U13 ♀ 5-kg dumbbell ♂ 10-kg dumbbell

ELITE / RX Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 20 worm Thrusters 10 worm burpees - AMRAP C2 cals in remaining time INTERMEDIATE  Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 15 worm thrusters  10 worm burpees - AMRAP C2 cals in remaining time MIX pairs will do 50 cals buy in.  Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the C2 Bike and complete their buy-in calories, split as they wish.  As soon as the athletes have completed the buy-in, they will both move to the worm where they will complete three rounds of a worm movement (reps and movement as prescribed by their category) and lateral burpees over the worm. If the athletes are able to complete their three rounds within the time cap, they then return to the C2 Bike for an AMRAP of calories in any remaining time on the clock. The score for this workout is total number of calories and repetitions combined. STANDARDS BIKE ERG : Athletes may adjust damper as they wish, but must remain ON the bike erg until the screen reads the required calories, unless they are swapping over.  Atheltes must not touch the screen. There is no minimum work load. Calories at the AMRAP at the end are counted upon completion of time, there are no carry over cals. Worm Thrusters - This is effectively a synchro Thruster for both athletes with a worm. The worm will be lifted to the shoulder with both athletes placing their heads on the same side. The athletes will squat together, ensuring that their hips descend below the level of the knees, then stand to full extension, locking out the knees and hips, as the worm is taken overhead and to the opposite shoulder Repetitions in which one or both athletes fail to squat to the appropriate depth will be considered ‘no reps’ and will need to be repeated. Athletes must hit depth at the same time and the rep will be given when the worm is on the opposite shoulder in a supported position - the rep is synchronised at both the bottom of the squat and the worm is on the opposite shoulder. Athletes may not duck their heads under the worm. Athletes may squat clean the worm, any time it is taken from the floor. Worm Burpees - Athletes will position themselves either side of the worm. Both athletes will descend to the floor together and touch their chest and thighs to the floor before standing up and jumping over the worm. The jumps should all be two-footed take offs and athletes should not touch the worm on the way over. Often, the athlete at the rear of the worm jumps behind it rather than over - this will be considered a no rep. Athletes are not allowed to step over the worm. The reps are synchronised in the down position on the floor.

AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

AMRAP 10min: 4 rounds: 20 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 22.5/15kg into... Max Calories row in time remaining

AMRAP 10min: 4 rounds: 15 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 20/12.5kg into... Max Calories row in time remaining

AMRAP 10min: 4 rounds: 15 Box step over 60/50cm 10/10 Single arm Dumbell thruster 15/10kg into... Max Calories row in time remaining

AMRAP: 9 Cleans 6 Pull Ups 3 Handstand Push Ups

8:00 AMRAP 10-20-30-40-50-...   Unbroken Double-Unders Meters Single DB Overhead Walking Lunges Lunges are performed in a 5-meter segment. Weights: Open: 1x ♂ 22.5/ ♀ 15kg Master 30-39: 1x ♂ 22.5/ ♀ 15kg Master 40-49: 1x ♂ 17.5/ ♀ 12.5kg Master 50+: 1x ♂ 15/ ♀ 10kg

AMRAP 10min: 20 1DB Devils press 22.5/15kg 40 1DB Box step over 22.5/15kg on 60/50cm 50 Box Jump over 60/50cm 60 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 22.5/15kg 30 1DB Box step over 22.5/15kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 15/10kg 30 1DB Box step over 15/10kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 15/10kg Score = number of reps done in 10 minute

AMRAP 5min: 70/55 Cal row Max 2m Handstand walk + 180° Pirroutte + 2m Handstand walk in time remaining

AMRAP 5min: 65/50 Cal row Max Handstand walk / wall walk in time remaining

AMRAP 5min: 60/45 Cal row Max Wall walk in time remaining

Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg  Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen