WOD Explorer

FORGED BY METAL ART / TEST: MIXED EM   PART A FOR TIME: 15 Cal Assault bike 12 Clean and jerks @80kg. 9 Ring complex: 2 Toes-trough-rings + 1 Ring muscle-up 6 Snatches @80kg. 3 Legless rope climbs Time cap: 6 min. REST 3' PART B THEN FROM 9' to 15' 2 - 4 - 6 - 8 - 10 Pull-overs 5 - 10 - 15 - 20 - 25 Double Under Crossovers PART A - score is time PART B - score is time PART A Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат.  Почивка 3 минути между PART A и PART B. PART B Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат. 

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

3 ROUNDS FOR TIME   21 Cal Row 15 Toes to Bar 9/9 SA Hang Kb Snatch 28kg Time Cap 12 Min

IN A 14 MIN TIME CAP From 0:00 - 3:00 26.2A - 3 Min to Find 1RM Front Squat  1 min rest From 4:00 to 14:00 (10 min Cap) 26.2B – FOR TIME 3-6-9-12-15 Shoulder to OH 80kg Burpees Box Jump Overs (60cm)

26.2 A, TC 15min 2 Rounds 330/280m Ski 6DL (90/60kg) 330/280m Row 6DL (90/60kg) 660/560m Bike 6DL (90/60kg) 1 Round 330/280m Ski 6DL (120/85kg) 330/280m Row 6DL (120/85kg) 660/560m Bike 6DL (120/85kg) After 16min into 26.2 B, TC 2min Max Reps C2B

For time: 100cal row (ygig) – Deadlift hold while partner perform the rowing 100 syn Abmat Sit ups TC: 9min Weights: @60/40 - 30/20kg

For time: 50 Burpee step jumps @24/20“ 12 Wall walks 50 Wall balls @9/6kg 30 leg raises 50 Burpee step over 12 Wall walks 50 Wall balls 30 leg raises

3 Rounds for time (TC: 8 Min) At the same time 3 Teammates 6 Synchro single arm devils press 1 Teammate 9/6 Cal echo bike 3 Wall walks - Then - 3 Teammates ‘X’ Synchro deadlift* * Round 1: 20 Deadlifts @60/30 Round 2: 15 Deadlifts @70/40 Round 3: 10 Deadlifts @80/50 Scaling This workout can be scaled, in terms of the load on the barbell. If a team wishes to scale the workout, they can choose to do so, but will be placed below the teams performing this workout as prescribed, no matter the finishing time In terms of scaling, the team can choose one weight to keep on the barbells for all rounds ( 30kg barbell for the females, or 50kg for the males), and must decide to do so, before the workout starts, and also notify the judge, if this wishes to be done

For time: 15-12-9 burpee over the worm worm clean over-and-backs

For time: 12-10-8 burpee over the worm worm clean and jerk

For time 150m swim 200m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All togethe

16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete

FOR TIME 1000 M ROW

FOR TIME 3 ROUNDS 14´ TIME CAP ROUND 1 21 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 21 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 2 18 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 18 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 3 15 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 15 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ELITE-RX-INTERM-MASTERS 35,40,45 • Weight: 2x22,5kg Men- 2x15kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: Toes to bar – Chest to bar MASTERS 50,55 MEN • Weight: 2x22,5Kg (50 MEN), 2x17,5 (55 MEN) • Height of the Box: 60cm (50 Men), 50cm (55 Men) • Gymnastics: Toes to bar – Chest to bar (50 Men), Pull ups (55 Men) SCALED • Weight: 2x15kg Men- 2x10kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: knee Raises – Pull Ups

For Time AT THE SAME TIME ATLETA A 100m Paddle ATLETA B 25m Sled Pull 10 Kg then SWITCH AT THE SAME TIME ATLETA B 100m Paddle ATLETA A 25m Sled Pull 10 Kg SYNCHRO 10 Shuttle Run (25+25) ATLETA A 25 m OH Walking Lunges Plate 10 Kg ATLETA B 25 m OH Walking Lunges Plate 10 Kg time cap 12’ Experience - Master +90 SLED / PLATE OH LUNGES 10 Kg

For Time FROM 9 DOWN TO 1 Sandbag Clean 1 Synchro bar complex Sandbag Squat Athlete A work in: 9-7-5-3-1 Athlete B work in: 8-6-4-2 time cap 9' VARIATIONS Experience - Master +90 Sandbag 30 synchro complex: 2 pull up

For time 2 Rope Climb 16 Worm Deadlift 2 Rope Climb 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb ATHLETE A 64 Single Unders ATHLETE B 64 Single Unders 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb time cap 15' VARIATIONS Experience - Master +90 2 Rope Climb Worm Deadlift Single Unders

For Time 2 rounds of 15 Ab-Mat HSPU 10 LEFT ARM DB STOH Synchro 10 RIGHT ARM DB STOH Synchro ATHELTE A 4 Wall Walk ATHELTE B 4 Wall Walk 20 Toes-To-Ring time cap 8' VARIATIONS Experience - Master +90  15 Ab-Mat HSPU Dumbbell 22,5 / 15 Kg 4 Wall Walk 20 Toes-To-Ring

15-12-9 Thrusters 42.5kg BMU’s Into 1000m row 50 Thrusters 20kg 30 CTB Shared 1 working 1 resting

Partner A 250m Ski  100 Double Unders  Partner B holds 30kg OH bar  Switch and repeat

ALL DIVISIONS FOR TIME 2000 METER BIKE ERG 50 DOUBLE DUMBBELL SHOULDER TO OVERHEAD 2000 METER BIKE ERG TIME CAP: NONE --------------------------------------------------------------------- DUMBBELL WEIGHTS ELITE/RX Men: 2 × 22.5 kg Women: 2 × 15 kg MASTERS 35+ Men: 2 × 17.5 kg Women: 2 × 12.5 kg INTERMEDIATE Men: 2 × 17.5 kg Women: 2 × 12.5 kg SCALED Men: 2 × 15 kg Women: 2 × 10 kg

ELITE/RX FOR TIME 20 BOX JUMP OVERS - 60/50 cm 40 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 20 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------------- MASTER 35+ FOR TIME 20 BOX JUMP OVERS - 60/50 cm 30 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 15 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 5 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------- INTERMEDIATE FOR TIME 20 BOX JUMP OVERS - 60/50 cm 60 DOUBLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE CHEST-TO-BAR PULL-UPS TIME CAP: 9 MINUTES ---------------------------------------- SCALED FOR TIME 20 BOX JUMP OVERS - 60/50 cm 80 SINGLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 RING ROWS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE PULL-UPS TIME CAP: 9 MINUTES

For time (cap: 15') 100m Swim 50 Sit-ups 100m Swim 50 Push-ups 100m Swim 50 Pistols 100m Swim

4 Rounds for time (cap: 7') 10 Burpee Box Jump over @70/60cm 3 Rope Climbs

For time (cap: 30') 4km Run

For time (cap: 4') 10m Handstand Walk 8 Devil press 2x@22.5/15 40m Handstand Walk 8 Devil press  10m Handstand Walk

5 rounds for time (cap: 12') 50 Double Unders 9 Deadlifts 6 Hang Cleans 3 Shoulder to Overhead @90/60kg