WOD Explorer

Buy in: 21-15-9 A jump 12-9-6 Double db devil press Remaining time AMRAP  Repeat the following as many rounds as possible until the 8-minute cap: Touch and go Sandbag carry  DBs: 2x8kg Sandbag: 15kg

Buy in: 18-12-6 A jump 9-6-3 Double db devil press Remaining time AMRAP  Repeat the following as many rounds as possible until the 8-minute cap: Touch and go Sandbag carry  DBs: 2x15kg Sandbag: 30kg

AMRAP 10 16 2xDB Box Step Over @22,5/15 , Mid/low 8m (2x4m) HSW rx -55, +55 sc 4 hr wall walk 8m (2x4m) 2xDB Front rack Lunges @22,5/15 RX 30-44 @22.5/15 HSW 45-54 @17.5/12.5 HSW 55- @15/10 HR Wall walk Scaled 30-44 @17.5/12.5 HR Wall walk 45-54 @15/10 HR Wall walk

9min AMRAP: 1 round / each: 200m Run 1 x 6m unbroken HSW 2 rounds / each: 200m Run 2 x 6m unbroken HSW 3 rounds / each: 200m Run 3 x 6m unbroken HSW 4 rounds / each: 200m Run 4 x 6m unbroken HSW Ablauf: -Start hinter dem Laufband (beide) -während Partner A 200m läuft, macht Partner B 6m HSW, dann findet ein Wechsel statt und Partner B läuft 200m, während Partner A 6m HSW macht. Dann geht es weiter zu 2 Runden. A - 200m Run, B 2x6m HSW, B 200m Run, A 2x6m HSW + zweite Runde. Dann weiter zu 3 Runden zu je 3x6m HSW... -HSW ist immer unbroken zu erledigen. -Dem Partner darf beim HSW ausgeholfen werden, aber erst nach Absolvieren der 200m Laufen. -Mehr als 200m dürfen nicht gelaufen werden. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

4' AMRAP 8 kcal Air bike sled push + pull 80kg

4' AMRAP 6 kcal Air bike sled push + pull 40kg

50 kcal Assault bike + AMRAP squat clean 70kg

40 kcal Assault bike + AMRAP squat clean 45kg

PAIRS EVENT 3 FOR TIME 45 Cal Row 30 Synchro 1DB Goblet Squat (15kg) 45 Cal Row 30 Synchro 1DB Clean (15kg) 45 Cal Row Max Synchro 1DB Devil Press (15kg) From 18' to 32' (time cap: 14') REST 4' + 18' (REFUEL)

Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed.  Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout.  Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted. 

Skill Block – 22 min AMRAP • 6 Synchro Barbell squat cleans 50/35kg (4 Athletes) • 8 Synchro Hand release push ups (4 Athletes) • 12 Synchro American Kettlebell swings 32/24kg (4 Athletes) • 20 Strict pull ups YGIG (1 Athlete) *During the workout there will be four randomly distributed 30 second intervals where teams will allocate one athlete per movement to gain additional reps. Score = Total reps Workout Flow and Rules • Each team will have 2 x 50kg barbells, 2 x 35kg barbells, 4 x hand mark lines for hand release push ups, 2 x 32kg kettlebells, 2 x 24kg kettlebells and one pull up bar. • All equipment must remain in the starting position for the duration of the workout, teams are not permitted to rearrange the equipment in the arena. Males must use the 50kg barbell and 32kg kettlebell, females must use the 35kg barbell and 24kg kettlebell. • On go all four athletes will perform 6 synchro barbell squat cleans followed by 8 synchro hand release push ups and 12 synchro American kettlebell swings. When the kettlebell swings are complete teams must complete a total of 20 strict pull ups with only one athlete working. One athlete could perform all 20 reps or teams can divide the 20 reps amongst team members in a YGIG (You Go I Go) format. • When teams have completed the 20 strict pull ups they will move back to the synchro barbell squat cleans and then continue to AMRAP though the movements for the 22 minutes. • During the 22 minutes there will be four randomly allocated 30 second intervals which will be indicated to athletes by a siren. During these 30 second intervals teams must position one athlete on each of the four movements, athletes must then individually perform as many reps as possible of that movement during the 30 second interval. These individual reps will be added to the synchro reps at the end of the workout to give the teams total score. • At the end of the 30 second interval all athletes must move back to either the synchro movement or the strict pull ups, whichever they were on at the start of the 30 second interval. They will then continue that movement. Movement Standards Synchro barbell squat cleans – All four athletes must squat clean the bar from the floor using a full depth squat with hip crease below knee level. Athletes must then stand tall with legs straight, hips open and the bar in the front rack position with elbows through. Synchro is at the top of the movement in the standing position. Athletes may perform touch and go reps or singles. If the bar is to be dropped athletes must drop the bar on the drop pads provided. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Weightlifting belts and knee supports are permitted. Synchro hand release push ups – All four athletes must place their hands on the line provided, they will then lower their body so that their chest and hips are in contact with the floor, at this point athletes must lift both their hands clearly off the floor before placing them back down and performing a push up so that the athletes chest and legs are off the floor and their arms are straight. Synchro is at the top of the push up position. Synchro American kettlebell swings – All four athletes must swing the kettlebell from between their legs to an overhead position where their legs are straight, hips are open, arms are straight, and the kettlebell is directly overhead with the base of the kettlebell facing the sky. Synchro is in the overhead position. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Strict pull ups – Athletes must perform strict pulls up from a dead hang position with arms straight and feet off the floor to a position where their chin is over the bar. Athletes may not use any form of kipping or butterfly pull ups. Teams can divide the pull ups between athletes as they wish, one athlete will be working while the other three rest. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand.

Row & Rip – 5 min Time Cap • 60/45 Cal Row • In remaining time AMRAP Dumbbell snatch 22.5/15kg Score = Calories + Dumbbell snatch reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go males will complete a 60 cal row or females a 45 cal row. Once the row is complete the athlete will have the remainder of the 5 minutes to complete as many reps as possible of single arm dumbbell snatch. • The second workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Row – Athletes can select any damper setting for the row, athletes may not get off the rowing machine until the correct amount of calories is displayed on the screen. Single arm dumbbell snatch – Athletes must snatch the dumbbell in one motion from in contact with the floor to an overhead position with legs straight, hips open and arm straight. Clean and press is not permitted. Athletes can do multiple reps on the same arm or alternate arms as they wish. One head of the dumbbell must make contact with the floor at the start of each rep. Athletes must keep their free arm off their body, they are not permitted to use it to brace. Athletes must not drop the dumbbell from above waist height, if they do so the rep will not be counted.

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg 1' rest  AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg

AMRAP10 Int. Male/Female   30 Double Unders 1 Bar Complex:  5 Toes to Bar + 3 C2B Pull ups/Pull ups + 2 Bar Muscle Ups/C2B Pull ups Every break of the complex - 12 Wallballs 9/6kg  Scaled Male/Female :  30 Single Unders 10 Hanging Leg raises + 5 Pull ups / 10 Hanging Leg raises + 10 Ring Rows  Every break of ONE movement - 12 Wallballs 6/4kg 

RX - AMRAP 7 6x Wallwalks 12x Front rack lunge 60/40kg Scaled-  AMRAP 7 6x Wallwalks (reduced) 12x Front rack lunge 35/25kg

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

AMRAP 6  1 x 3D Shuttle run 1 x Unbroken set of Deadlifts @ 80/55kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

AMRAP 6  1 x 3D Shuttle Run 1 x Unbroken set of Deadlifts @ 100/70kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

Event 3 – Endurance AMRAP 15 (pairs split work as desired) 200m Row 6 Shuttle Runs (10m down & back = 1) 12 Box Jump Overs (24/20") Score = total rounds + reps completed.

A: Find Daily Max 0:00 - 2:00 1 Snatch B: AMRAP 2:00 - 8:00 B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 22,5 / 15 kg Burpee Box Jump Over

AMRAP 6' B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 17,5 / 12,5 kg Burpee Box Jump Over

AMRAP 11 min RX A - 16 DB Snatch (12.5/22.5 kg) B - 12 Box Jump Overs (20"/24") C - 8 Pull ups / CTB Pull-Ups ------------------------------------------------ SC A - 16 DB Snatch (7/15 kg) B - 12 Box Jump Overs (20") C - 8 Ring Rows / Pull-Ups R1 - AB R2 - AC R3 - BC R4 - CB R5 - CA R6 - BA      Tie-break (time) R7 - AB (same as R1) ... R12 - BA     Tie-break (time) R13 - AB R14 - AC After each round (R), the athlete must run to and touch the mark at the starting line. Score: Reps Tie-Breaks: Time after R6 and R12

AMRAP 13 min RX 5 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (10/15 kg) 9 single arm KB Thrusters (12/24 kg) then... 300/400 meters Row Max Wall Ball Shots (9/12 kg) SC 4 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (7/12.5 kg) 9 single arm KB Thrusters (8/16 kg) then... 300/400 meters Row Max Wall Ball Shots (6/9 kg) Score: Reps 50 meters Row = 1 rep

12 Minuten AMRAP • 5 Shuttle Runs • 10 Burpees auf Plate (10 kg) Dann: • 5 Reps (Pflicht): wählen zwischen • Pull-Ups → 1 Punkt • Bar Muscle-Ups → 2 Punkte Mischung erlaubt Erst danach weiterlaufen Part B- 12:00 – 18:00 6 Minuten für 1RM Deadlift Gewicht muss auf Schild sichtbar sein

4 rounds of: 00:00-02:00 AMRAP: 30 Bar Facing Burpees 30 Toes to Bars 30 Bar Facing Burpees 30 Pull-Ups 02:00-03:30 3RM Hang Power Clean R1+R3: Partner 1 Lift R2+R4: Partner 2 Lift AMRAP = continue where you left off Male = Chest to Bar Sc = Leg Raises/Banded Pull-Ups Score 1 = AMRAP reps Score 2 = Highest lifts

2 min AMRAP (Partner 1): 40 Wall Balls Max Handstand Push-Ups Rest 1 min 2 min AMRAP (Partner 2): 20 Handstand Push-Ups Max Wall Balls Men = Strict Rx: 9/6kg Sc: 6/3kg Sc: Partner 1 Max Hand Release Push-Ups to Plate; Partner 2 20 Box Pike Push-Ups

20 Alternating D-Ball Cleans 100m D-Ball Front Hold Walking Lunges 100m Shuttle Runs 16 Alternating D-Ball Over Shoulder Max Wall-Balls Until Time Cap קטגוריות, משקלים וגבהים  קטגוריה משקל / גובה / יעד  נערים D-Ball 20kg • Wall Ball 6kg • Target 2.7m  נערות D-Ball 10kg • Wall Ball 4kg • Target 2.7m  נשים D-Ball 10kg • Wall Ball 6kg • Target 2.7m  גברים עילית D-Ball 20kg • Wall Ball 10kg • Target 3.0m  גברים מאסטרים D-Ball 20kg • Wall Ball 10kg • Target 3.0m

AMRAP 10 Thruster *at the start and every minute perform  6 Burpee Box Jump Overs sync. Thruster / sync. BBJO in TEAM Edition!  Weights: Rx  Men 50kg  Women 35kg  Weights: Scaled  Men 40kg  Women 25kg Heights:  Men: 24" Women: 20"

TEST 1B STARTS IMMEDIATELY AFTER COMPLETING TEST 1A OR DIRECTLY AFTER THE TIME CAP OF TEST 1A. THE TEAMS HAVE TIME UNTIL 18:00 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN TEST 1B FOR REPS AMRAP UNTIL 18:00 OF: Max Single Under Crossovers