WOD Explorer

AMRAP Varje nytt varv ökas antalet repetitioner  med:  (Reps - Workout) 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * D.V.S Varv 1 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * Varv 2 2 - WALL WALK 2 - SHUTTLE RUN 2x7,5 METER 6 - BOX JUMP OVER * Varv 3 3 - WALL WALK 3 - SHUTTLE RUN 2x7,5 METER 9 - BOX JUMP OVER * O.S.V  Not: Test 1B startar på minut 9. Shuttle run 1reps = 2x7,5m * = Box höjd: 50cm. * Box Jump Over - Box step over tillåten. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående under räcket. Först när tiden startar får atleten hoppa upp i räcket. Efter 30 chest to bar genomför atleten 20 dumbbell hang to overhead. Detta följs av 10 dumbbell facing burpees. Tiden på del A tas när atleten landar efter sin sista dumbbell facing burpee. Därefter vilar atleten fram till minut 9 på klockan. Vilan disponeras fritt av atleten. Atleten startar del B stående vid väggen och först när tiden startar får atleten lämna stående position. Atleten genomför därefter 1 wall walk och ger sig sedan ut på 1 shuttle run (7,5 m fram och tillbaka) för att sedan genomföra 3 box jump over. När atleten gjort detta återvänder denne till väggen för att genomföra 2 wall walks, 2 shuttle runs och 6 box jump over innan nästa varv påbörjas och varje varv ökar antalet repetitioner på varje övning. Atleten har 11 minuter på sig att genomföra så många repetitioner som möjligt av wall walk, shuttle run och box jump over med ökande antal som ska genomföras per varv. Utrustning Räcke, hantlar, box samt upptejpad linje för shuttle runs och wall walks (en linje i höjd med övre delen av atletens axlar när denne ligger raklång på marken med fötterna mot väggen samt en linje där yttre delen av linjen är 25 cm från väggen). Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma hang samt utlåsning i toppenläget med hantlar och bottenläget på bägge sidor i burpees. Räcket kan filmas både framifrån eller snett framifrån utifrån lokalens utformning för att kunna bedöma touch på räcket. I andra delen filmas wall walk med fördel snett framifrån för att kunna bedöma touch på tejp samt fötter i väggen och box jump over från sidan för att kunna bedöma two foot take off medan löpningen kan filmas på valfritt sätt efter lokalens utformning så länge man ser linjen på varje sida för att kunna bedöma att handen är i på rätt sida tejpen vid varje vändning (hand behöver ej sättas i vid start eller mål på varje varv).

AMRAP Varje varv genomförs med:   (Reps - Workout) 25 - SINGLE UNDER 5 - WALL BALL SQUAT CLEAN * Not: Test 1B startar på minut 4. * = Vikt: Herrr 9kg, Damer 6kg herrar/damer.  Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 9.14m walking lunge (2 x 4.57 meters) *After completing each round, add 3 reps to theburpees and hang clean-to-overheads. ----------Rx---------- ♀ 15kg dumbbell ♂ 22.5kg dumbbell ----------Scaled---------- ♀ 10kg dumbbell ♂ 15kg dumbbell  ----------Beginner---------- ♀ 7.5kg dumbbell ♂ 10kg dumbbell

AMRAP 20 Max Cal Row Erg Kava sooritatakse samal ajal Relay A osaga. Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni.

11.5 20 Minute AMRAP 5x Power Cleans 65kg / 45kg 10x Toes To Bar 15x Wallball Shots 10' / 9' with 20lbs / 14lbs

For Time:  2000m Row  Following the 2000m Row perform as many reps as possible in the remaining time of:  Snatches @60kg/40kg

For Time:  2000m Row  Following the 2000m Row perform as many reps as possible in the remaining time of:  Cleans @50kg / 30kg

25 min AMRAP 1000 m run (both athletes at the sam time) ----- Athlete 1: 60 m tyre flips Athlete 2: 60 m sandbag walking lunges #15/10kg -----  100 Kettlebell swings #24/16kg  ----- Athlete 1: 60 m sandbag walking lunges #15/10kg Athlete 2: 60 m tyre flips ----- In remaing time: Row for distance (alternating athletes by choice) Score: distance in meters

Part A 8 min AMRAP 14 Snatches #40/25kg 12 Snatches #50/30kg 10 Snatches #60/35kg 8 Snatches #70/40kg if finished, in remaining time AMRAP Snatches #80/45kg *rest 2 min* Part B In 5 min  do as many burpee box jumps *with one athlete holding a barbell #80/45kg in hang position with overhand grip Score A: reps Score B: time

12 min AMRAP 8 cal air bike 5 clean & jerks #50/35kg 8 box over jumps #60/50cm *each athlete finishes a full round before switching Score: reps

2 minute windows  12/10 Cal Assault Bike 8 Burpees Partner 1 Max BMU 12/10 Cal Assault Bike 8 Burpees Parnter 2 Max Deadlifts  (130kg/100kg) x 2 rounds

10 TTB 20 Wall Balls 10 HSPU 20 DB Snatch (22.5/15kg) 10 C2B 20/18 Cal Row

For max repetitions 3x 3min AMRAP + 1min rest 8 cal row 12 1 db snatch (3kg) 14 goblet squats (3kg) into max linefacing burpees Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the first of 3 amraps. When they complete their calories, they go to the dumbbell to perform 12 alternating db snatches. Next, they perform 14 goblet squats. After completing all these movements, they go to the designated line and perform as many linefacing burpees as they can in the remaining time. When the clock hits 3 minutes, they stop and have 1 minute of rest. This amrap is repeated two more times. Between each amrap, athletes return to the starting position. They will also need to reset their rower. Score is the total amount of linefacing burpees performed. Standards   Row The monitor of the rower needs to be set to zero before starting each set. The athlete cannot have assistance resetting the monitor. The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell snatch A rep starts with one of the heads of the dumbbell touching the floor and ends with the athlete fully extended (knees, hips, shoulders, elbows), holding the dumbbell overhead. The dumbbell needs to go overhead in one fluent motion, clean and jerk is not allowed. The athlete’s arm cannot rest on the leg during the movement.  Dumbbell goblet squats A rep starts with the athlete standing upright, holding the dumbbell in front of their chest. The athlete proceeds to squat with the hip crease below the top of the knee and finishes with full extension in knees and hips. The dumbbell needs to stay in front of the athlete’s chest during the entire movement. The athlete can hold the dumbbell any way they want as long as it’s in front of their chest. Linefacing burpee A rep starts with the athlete on the floor, facing the line and the athlete’s chests and hips  touching the floor. A rep ends with the athlete jumping or stepping over the line. The athlete needs to stay perpendicular to the line. 

12min AMRAP 12 deadlifts (25kg) 12 box step-overs E3MON 3 scaled wall walks Flow Athletes start on the starting mat facing the wall. At the 3 2 1 go, they start with 3 scaled wall walks. When they're done, they go to their barbell to perform 12 deadlifts. Then they move on to the box to do 12 box jump/step overs. After the box step overs, they go back to the barbell to do deadlifts again. They continue to do as many rounds of these 2 movements until the 12 minute mark. However, every 3 minutes, they need to go back to the wall to do 3 scaled wall walks (at minute 0, 3, 6, and 9). After the wall walks, they continue their amrap where they left off before the wall walks. The score is the total reps completed of deadlifts and box step overs in 12 minutes.  Standards Deadlift   A rep starts with the barbell on the floor and ends with the athlete reaching full extension in their hips and knees, with the shoulders behind the bar. Sumo stance is not allowed.  Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Scaled wall walk The athlete starts and ends a rep by lying flat on their stomach on the ground, facing away from the wall. Next, they put both feet on the wall. The athlete’s hands cannot move before both feet are on the wall. The athlete proceeds by moving each hand 1 step back and then each hand 1 step forward. To finish the rep, the athlete puts the feet back on  the ground, with the athlete lying flat on their stomach again. 

Barbell Inferno *The workout is interval-based, but it is set as an AMRAP in the app due to the lack of an interval option. Part A - From 0:00 to 10:00 5 intervals Every 2' x 5 rounds Max reps Snatch In remaining time: 12 bar facing burpees Part B - From 10:00 to 17:00 Build to a heavy  1RM Snatch - Dsivision Elite:  60/45 kg  Master 35+:  60/35 kg  Master 40+:  50/35 kg  Advanced:  50/35 kg  Young Adult:  40/25 kg - Part A Within a 10-minute time cap, the athlete must complete five 2-minute intervals consisting of the following movements: - Max reps Snatch (any style is allowed, including squat and power snatch) - 12 Bar-Facing Burpees Example:  Each interval starts with snatches. The athlete determines the number of repetitions (for example, 2, 4, 6… up to 20 or more), aiming to perform as many snatches as possible, and then completes 12 bar-facing burpees within the 2-minute time cap. At the beginning of the next interval, the athlete starts again with snatches followed by 12 bar-facing burpees. This process is repeated a total of 5 times. Workout goal: Accumulate the highest possible number of snatches while tracking the time needed to complete the 12 burpees. Scoring: To record a valid score for the round, the athlete must complete all 12 burpees within the 2-minute interval. If the athlete fails to complete all 12 burpees on time, the score for that round is 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B Immediately after Part A, Part B begins. The athlete has 7 minutes to perform a 1-rep max Snatch. *Athlete must load barbell by themselves. - Result Part A Total repetitions Snatch + Bar facing burpees *If you fail to complete 12 Bar-Facing Burpees within the 2-minute interval, the score for that round will be counted as 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Tie-break (part a) Most reps in a single round. Part B The result of the heaviest successful attempt. Tie-break (part b) Result from Part A. Rulebook here.  

Sprint to Row AMRAP 20’ 62 Dual Dumbbell Thruster In remaining time: Max meters Row Divisions  Elite: DB 22.5/17.5 kg  Master 35+: DB 22.5/12.5 kg  Master 40+: DB 17.5/12.5 kg  Advanced: DB 17.5/12.5 kg  Young Adult: DB 15/10 kg  Result Total meters rowed Note Before starting the test, make sure the equipment setup matches the specified plan. The athlete begins the qualification behind the starting line. Within a 20-minute time cap, the athlete must complete: - 62 repetitions of Dual Dumbbell Thrusters, followed by - Maximum distance rowed within the remaining time on a Concept2 RowErg PM5 rowing machine. After completing the test, all used weights (dumbbells) must be recorded and clearly visible on video. Penalties Thruster For every invalid repetition (no-rep), -60 meters will be deducted from the final test result. *Any athlete who alters the specified equipment described in this document or the movements shown in the test standards video in any way may be disqualified from the competition. Equipment - 2 Dumbbells – According to the specifications for your division - Rowing machine – Concept2 RowErg PM5 The official weight is measured in kilograms. Make sure you have enough space to safely perform the movements. Clear the designated test area of any unnecessary equipment. Rulebook BG Rulebook  EN  

6 x 4 min AMRAP: • 100 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 75 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 50 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 75 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 100 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

Part A — Buy-In 2-Minute AMRAP A: Max Free Handstand Shoulder Taps B: Max Handstand Shoulder Taps an der Wand (Room Facing) C: Max Handstand Shoulder Taps an der Wand ( Wall Facing)

12 AMRAP 1.Athlete: 400 m Swim 2.Athlete: Remaining time max cal. Row Event, atletlerin havuz içerisinde hazır pozisyonda beklemesiyle ve süre ile başlar. Antrenman süresi 12 dakikadır. Toplamda 16 gidiş-geliş yapılır. Yüzen atlet istediği yüzme stilini kullanabilir. Kulvarlara temas etmek yasaktır; ilk uyarıdan sonra penaltı cezası verilir. Atletlerin geçerli tekrar sayılabilmesi için 12,5 metrelik checkpointlerin tamamlanması zorunludur. Atletler, havuzdan herhangi bir sebeple çıkmak istediklerinde ellerini başlarının üzerine koyarak görevlilere sinyal verirler. Yüzen atlet kendi bölümünü tamamladığında, kalan sürede diğer atlet kürek çekmeye başlar. Kürek etabına başlanabilmesi için yüzen atletin 400 metre yüzme bölümünü tamamlamış olması zorunludur. İkinci atlet kürek ergometresinde damper ayarını istediği gibi yapabilir. Antrenman skoru, 400 metre yüzme tamamlandıktan sonra kalan sürede kürek ergometresinde çekilen maksimum kaloridir . Eşitlik durumunda (tie-break) sıralama, 400 metre yüzme süresine göre belirlenir. --------------------------- The event begins with the athletes in a ready position inside the pool and at the start signal. The workout has a 12-minute time cap. A total of 16 lengths (down and back) must be completed. The swimming athlete may use any stroke. Contact with the lane lines is not allowed; after the first warning, a penalty will be applied. For repetitions to be valid, athletes must complete each 12.5-meter checkpoint. If an athlete needs to exit the pool for any reason, they must signal the officials by placing their hands on top of their head. Once the swimming athlete completes their portion, the second athlete begins rowing for the remaining time. The rowing segment may only begin after the swimming athlete has completed the full 400 meters. The second athlete may adjust the damper setting on the rowing ergometer as desired. The workout score is the maximum number of calories rowed on the ergometer in the remaining time after the 400-meter swim is completed. In the case of a tie, ranking will be determined by the 400-meter swim time.

Part B: 3 min AMRAP: M1 + F1 6 Clean and Jerk 6 Burpees Over the Bar Rest 1 min 3 min AMRAP: M2 + F2 6 Clean and Jerk 6 Burpees Over the Bar

Part B: 3 min AMRAP: M1 + F1 6 Clean and Jerk 6 Burpees Over the Bar Rest 1 min 3 min AMRAP: M2 + F2 6 Clean and Jerk 6 Burpees Over the Bar

6 Minute AMRAP x4  400m run (Team Run) 20 Jumping Pull ups (Synchro 2) 10 Walkout Push ups  (Synchro 2) In the remaining time: Max Dual DB Synchro Lunges (Synchro 2) Score: Max Lunges 

6 Minute AMRAP x4  400m run (Team Run) 25 Pull ups (Synchro 2) 25 HSPU (Synchro 2) In the remaining time: Max Worm Lunges (2 athletes working) Score: Max Lunges 

Bouncy & Heavy  4-minute AMRAP  30 Double Unders / Single Unders 8 Ground to Overhead (weight 1)  1 minute rest  4-minute AMRAP  30 Double Unders / Single Unders  4 Ground to Overhead (weight 2) 1 minute rest 4-minute time window  Find 1 rep max Ground to Overhead  Score 1: Number of repetitions  Score 2: Maximum weight lifted The workut has to be done individually by each athlete. Every athlete has to enter his/her own score to the platform.  The athlete may use multiple barbells. 

amrap 18min 4,6,8,10,12,14,16,18,20, etc reps cal ski/bike (alternating) synch kb/db hang snatches 24/16, 22,5/15 synch burpees over kb/db

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.