WOD Explorer

8min. AMRAP 6 Synchro Devil Press @2x15/22,5 12 Synchro alt. Pistols 6 Synchro Burpee over Dumbbell Elite: MF pair works, other MF pair holds 10/15kg plate in squat overhead Intermediate: @2x10/15kg, Pistols any side

8min. AMRAP 6 Synchro Devil Press @1x10/15 12 Synchro DB OH Lunges 6 Synchro Burpee over Dumbbell

3 Rep Max, in 8min. Overhead Squat 1' Rest 4 min. AMRAP C&J @35/50

3 Rep Max, in 8min. Front Squat 1' Rest 4 min. AMRAP C&J @30/40 - split as you want

10min AMRAP You go, I go 50 Double Under 10 double DB STOH @2x15/ 22,5 2 Burpee Rope Climbs

You Go, I Go, M/F teams 10min. AMRAP 50 Double Under each 10 double DB STOH synchro @2x22,5/30 4 Burpee Rope Climbs split MF Pairs switch after each round, other MF team has to perform a bar hold as long as the other team works. (1 person holds)

10min AMRAP You go, I go 50 Single Under 10 double DB STOH @2x10/ 15 1 Burpee Rope Climbs 10 double DB Thruster 10 Single Leg TTB

8min AMRAP 10 Deadlifts @65/ 90 15 kipping HSPUs 10 Deadlifts @85/ 120 15 strict HSPUs 10 Deadlifts @105/ 140 15 Wallfacing HSPUs 10 Deadlifts @115/ 160 ME WallWalks

8min AMRAP A) 10 Deadlifts @65/90 10 WallWalks B) 10 deadlifts @85/120 20 Wallfacing HSPUs C) 10 Deadlifts @105/140 20 strict HSPUs D) 10 Deadlifts @115/160 20 kipping HSPUs into: ME Synchro Dumbbell Thruster all @22,5/30 kg Choose which person does which part.

RX AMRAP 16 16 Hang Power Cleans (60/40) 12 Strict Handstand Pushups 16 Synchro Burpees over Bar Score: Reps

RX  AMRAP 40 4,3 K Team Run with Band followed by 400 Meter Relay Run with Plate (15) Score: 1 Rep per 200 Meter Segment from Plate Run

RX 3 Sets:  2:00 ON / 1:00 OFF 15-12-9 Unbroken Synchro Thruster (50/35) Max Bar Muscle Ups Score: Reps

BLACK MAMBA Part A -  Clean Complex  2 Front Squat - 1 Hang clean - 1 STOH  cap 9 rest 02:00  Part B-  AMRAP5  8/7 Cal Echo  4 Thruster 42,5/30kg  1:2 interval práce 

BLACK MAMBA AMRAP12  A1 & A2 6 GTOH 60/40kg 3 Rope climb - no jump  4 GTOH  2 Rope climb - no jump  2 GTOH  1 Rope Climb - no jump  A3  Max Cals Ski  IGYG, střídání dle potřeby  2 výsledky  A= Reps  B = Cals 

GREEN MAMBA Part A -  EMOM9  45s ON/ 15s OFF  Max reps complex  1 Hang clean - 1 STOH 1- A1 = 40kg  2- A2 = 25 kg  3- A3 = 40kg  4- A1 = 42,5kg  5- A2 = 27,5kg  6- A3= 42,5kg  7- A1 = 45kg  8- A2 = 30kg  9- A3 = 45kg  rest 02:00  Part B-  AMRAP5  7/5 Cal Echo  4 WB 6/4kg 1:2 interval práce 

GREEN MAMBA AMRAP12  A1 & A2  8 Deadlift 60/40kg 4 Zombie Rope Climb  6 Deadlift 60/40kg 3 Zombie Rope Climb  4 Deadlift 60/40kg 2 Zombie Rope Climb  A3  Max Cals Ski  IGYG, střídání dle potřeby  2 výsledky  A= Reps  B = Cals 

12 min AMRAP: alternating Rounds of 10 Toes 2 Bar 15 Deadlifts 20 lateral Jumps  each time both completed 1 Round 8xPartner Carry M/M Deadlift 70kg, F/F Deadlift 50kg, F/M Deadlift 60kg

4min AMRAP Sled Push

Rx Event 1: Partner 1 Death by C2B Partner 2 Death by TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Intermediate Event 1: Partner 1 Death by Pull ups Partner 2 Death by Single TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Scaled Event 1: Partner 1 Death by Ring Rows (+4 each Round) Partner 2 Death by Leg Raises Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Adaptive Event 1:  Death by Pull ups/ Ring Rows Death by TTB/ Knee Raises Start bei 4 Reps + 2 reps each round TimeCap 7min each! 1 min Rest Row max Cal in 5 min

Rx Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (70/45 kg) 4 Snatches(70/45 kg) 2 Overhead Squats (70/45 kg) Partner B: wartet und übernimmt dann dieselbe Runde Intermediate Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (55/35 kg) 4 Snatches(55/35 kg) 2 Overhead Squats (55/35 kg) Partner B: wartet und übernimmt dann dieselbe Runde Scaled Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (40/25 kg) 4 Snatches(40/25 kg) 2 Overhead Squats (40/25 kg) Partner B: wartet und übernimmt dann dieselbe Runde Adaptive Event 2: 10 min AMRAP  6 Deadlifts (xx kg) 4 Snatches(xx kg) 2 Overhead Squats (xx kg)

AP LAB FITNESS CHALLENGE – CHALLENGE #3 "DEATH BY" 1. OPIS WORKOUTA FORMAT: EMOM 8 min + 1 min AMRAP Workout je podijeljen u 2 dijela : DIO 1 – DEATH BY (0:00 – 8:00 MIN) EMOM - every minute on the minute (svaku minutu ispočetka) Svake minute povećava se broj ponavljanja: min: 2 +2 min: 4+4 min: 6+6 min: 8+8 min: 10+10 min: 12+12 min: 14+14 min: 16+16 Vježbe: Ground to Overhead DB 20/10 kg Tuck V-Up Svaka minuta: odradi zadani broj ponavljanja ostatak minute = odmor Maksimalan mogući rezultat: 144 ponavljanja SLUČAJ 1 – Natjecatelj završi svih 8 minuta mora odraditi 16 + 16 ponavljanja u 8. minuti ukupni score = 144 ponavljanja TIE-BREAK (za 144 reps): U slučaju da više natjecatelja ostvari maksimalnih 144 ponavljanja : gleda se vrijeme završetka zadnjeg ponavljanja u 8. minuti pobjednik je onaj koji: brže završi zadnje ponavljanje (16+16) Kako se mjeri: vrijeme počinje na početku 8. minute završava na zadnjem ponavljanju SLUČAJ 2 – Natjecatelj NE završi zadanu minutu ako natjecatelj ne uspije završiti zadani broj ponavljanja unutar minute: minuta se NE računa kao završena bilježi se ukupan broj pravilno izvedenih ponavljanja do tog trenutka VAŽNO: kada štoperica “pojede” natjecatelja (istekne minuta): natjecatelj prestaje s radom u tom dijelu odmara do 8:00 na 8. min nastavlja sa AMRAP dijelom DIO 2 – AMRAP (8:00 – 9:00 min) 1 minuta AMRAP (as many reps as possbile) - što je više ponavljanja moguće Deadlift (2 DB) 20/10 kg rezultat = ukupan broj ponavljanja u 1 minuti 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed EMOM dio → AMRAP dio nema preskakanja Solo izvedba nije dopuštena pomoć asistenta sportaš samostalno prati vrijeme OPREMA 1 dumbbell 20 kg (M) / 10 kg (Ž) – za EMOM 2 dumbbella 20 kg (M) / 10 kg (Ž) – za AMRAP 3. SCORECARD Nakon 1. minute (2 + 2) → ukupno 4 ponavljanja Nakon 2. minute (4 + 4) → ukupno 12 ponavljanja Nakon 3. minute (6 + 6) → ukupno 24 ponavljanja Nakon 4. minute (8 + 8) → ukupno 40 ponavljanja Nakon 5. minute (10 + 10) → ukupno 60 ponavljanja Nakon 6. minute (12 + 12) → ukupno 84 ponavljanja Nakon 7. minute (14 + 14) → ukupno 112 ponavljanja Nakon 8. minute (16 + 16) → ukupno 144 ponavljanja Ako natjecatelj ne završi određenu minutu: uzima se broj ponavljanja do zadnje završene minute ili stvarni broj ponavljanja ako je stao unutar minute Primjer: natjecatelj završi 5. minutu → rezultat = 60 ponavljanja natjecatelj u 6. minuti napravi još 6 ponavljanja prije isteka vremena → rezultat = 66 ponavljanja 4. STANDARDI KRETANJA 1. GROUND TO OVERHEAD (DB) START: bučica mora dotaknuti pod POKRET: izbačaj iznad glave KRAJ: puna ekstenzija: kukovi koljena ruka iznad glave DODATNO PRAVILO: ruke se MORAJU izmjenjivati svaki rep u zraku ili na podu Nije dozvoljeno: nepotpuna ekstenzija dva ponavljanja istom rukom 2. TUCK V-UP START: lopatice i pete na podu noge ispružene POKRET: podizanje trupa savijanje nogu dodir obje pete rukama KRAJ: povratak u početnu poziciju Nije dozvoljeno: parcijalni pokreti nedodirivanje stopala 3. DEADLIFT (2 DB) OPREMA: 2 bučice POZICIJA: bučice s vanjske strane nogu POKRET: podizanje s poda KRAJ: puna ekstenzija: kukovi koljena DNO: bučice moraju dotaknuti pod Nije dozvoljeno: rumunjski deadlift (bez dodira poda) parcijalna ponavljanja 5. KATEGORIJE Muškarci: do 40 | MASTER 40+ Žene: do 40 | MASTER 40+ 6. SUĐENJE / NO-REP STANDARD No-rep ako: nema pune ekstenzije bučica ne dodirne pod ne izmjenjuju se ruke (G2OH) tuck v-up nije kompletan deadlift nije iz punog opsega 👉 Sudac mora biti striktan i konzistentan 7. VIDEO ZAHTJEVI I FAIR PLAY Fair Play Rezultati se temelje na sportskom poštenju Video obavezan: 👉 samo za top 3 u svakoj kategoriji Standard videa: video mora biti snimljen u jednom komadu (uncut) mora biti vidljivo: sportaš bučice štoperica Na kraju videa mora biti vidljivo: zadnja završena minuta (ili reps) AMRAP rezultat

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 16/24kg 1:00 rest 2:00 Max Double KB Lunges 16/24kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Parallette Facing Burpees 1:00 rest 2:00 Max Prarallette Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 6/9kg 1:00 rest 2:00 Max Wallballs 6/9kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 15/22,5kg 1:00 rest 2:00 Max Alternating DB Snatch 15/22,5kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 12/16kg 1:00 rest 2:00 Max Double KB Lunges 12/16kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Line Facing Burpees 1:00 rest 2:00 Max Line Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 3/6kg 1:00 rest 2:00 Max Wallballs 3/6kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 10/15kg 1:00 rest 2:00 Max Alternating DB Snatch 10/15kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

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.

9’ AMRAP I go, you go -6 KB hang power cleans (3 right arm/3 left arm)@20/12 -6 box jump overs -6 KB russian swings@20/12

15’ AMRAP For load 3 BMU/C2B 6 back lunges with 24/16 KB goblet hold 250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

15’ AMRAP For load 3 RMU/BMU 6 alternating pistols  250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

This workout begins behind the tape line next to the barbell. On 3,2,1 go athlete starts the workout and should complete as many reps as possible in 12 minutes in part A, and find max load in part B. Athletes will enter as the total number of reps in part A, and will enter max load in part B. Please be sure to watch the entire workout instruction video for full details. Every rep that is not performed as described in movement standards will not count.