WOD Explorer

PART A For time (cap: 6') 12 Thrusters @80kg 18 Muscle-ups 24 cal. Row Rest 2min PART B For time (cap: 6') 24 cal. Row 18 wall facing HSPU 10m Overhead Walking Lunges @80kg

EVENT 1 - FARMER RUN FOR TIME: 400 RUN 400 FARMER CARRY 400 RUN Weight: 24/16kg

Event 2 - For Time : 45/35 Bike Erg Cals. Into. 21 Deadlifts 21 Toes To Bar 15 Power Cleans 15 Toes To Bar 9 Shoulder To Overhead 9 Toes To Bar Barbell : 70/45kg

Event 3: For Time: 80/64 Cal Row 3min Window 20 DB Bench Press 2x22/15kg 20 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 3min Window 16 DB Bench Press 2x22/15kg 16 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 4min Window 12 DB Bench Press 2x22/15kg 12 DB Front Squats 2x22/15kg Row Calories in Remaining Time Score: Time athlete hits 80/64cals (Including Rests)

For Time: 2 Thrusters 5/3 Bar Muscle Ups 4 Thrusters 5/3 Bar Muscle Ups 6 Thrusters 5/3 Bar Muscle Ups 8 Thrusters 5/3 Bar Muscle Ups 10 Thrusters 5/3 Bar Muscle Ups Weight: 52/35kg

For time: (TC 7min) 2A 4 rounds: 6 Clean & Jerks 60kg 200m run 2 min rest 9 min on clock 2B 3 min to find for max load: 1 clean + 2 front squat

FOR TIME: 100/80 KCAL ROW   50 ALTERNATING DB SNATCH (22.5/15KG)  75 LATERAL BURPEES OVER ROWER (TIME CAP 20 MINS)

FOR TIME: 50  DUMBBELL BOX STEP OVERS (2 X 22.5/15KG) 24/20” 40 CHEST TO BAR PULL UPS 30 DUMBBELL SHOULDER TO OVERHEAD (2 X 22.5/15KG) 20 DEADLIFTS (120/85KG) 10 BAR MUSCLE UPS (TIME CAP 14 MINUTES)

21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30

Rx For Time (16:00min) 150 Box Jump Overs (20"/24") 1000m Run 70/100 Calorie C2 Bike Scaled For Time (16:00min) 150 Box Step Overs (20"/24") 800m Run 50/70 Calorie C2 Bike Workouts must be completed in the order listed — box jumps, then run, then bike Athletes may not begin the next movement until the previous one is fully complete. Each athlete will have a dedicated judge for the duration of the box jump and to check the machine on the run. Partners share the Box Jumps/Step Ups and Calories Any movement standard not met will result in a no-rep, which must be completed before moving on Movement Standards 200 Box Jump Overs (20" / 24") Women will use a 20" box , men will use a 24" box. Each rep begins with the athlete standing on the ground with both feet. Rx and Scaled athletes can jump or step over The rep is complete when the athlete transfers from one side of the box to the other Athletes must step down from the box — jumping off the box would be a no rep. Rebounding (jumping straight back up without fully standing) is not permitted; full extension must be shown at the top of each rep. If the athlete misses the box or falls, they must return to the ground and complete the rep from the beginning 1000m Run The run course will be clearly marked — athletes must follow the designated route and complete the full distance Athletes must stay on the designated course at all times. Cutting the course or taking an alternative route will result in a DNF result. If a team member cannot run then a rowing machine will be provided as an alternative for the same required distance. Calorie C2 Bike (Concept2 Bike Erg) The monitor must be reset to zero before the athlete begins — athletes are responsible for confirming this. The rep is complete when the required calorie target is displayed on the monitor. Damper setting is athlete's choice.

"FRANtic Fun Trip" For time or Total Repetitions Rx (09:00) 30 Barbell Thrusters (20/30kg) 21 Pull-Ups 20 Barbell Thrusters (27.5/40kg) 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups 10 Barbell Thrusters (35/50kg) 9 Bar Muscle Ups or 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups *athletes share the work as required **a Tie Break Time is recorded after the first set of pull-ups is complete Scaled (09:00) 30 Barbell Thrusters (10/15kg) 21 Ring Rows 20 Barbell Thrusters (15/20kg) 15 Jumping Pull-Ups 10 Barbell Thrusters (20/30kg) 10 Jumping Chest-to-Bar *athletes share the work as required Format This is a For Time workout with a 9-minute time cap Athletes work through three ascending barbell thruster sets paired with a gymnastics movement, with both weight and skill demand increasing each round Athletes completing within the time cap will be scored by finish time Athletes who do not finish within the time cap will be scored by total reps completed Partners may share all reps in any order they choose — there is no minimum or maximum split required Only one athlete may work at a time on the barbell and pull-up variations Barbell Thrusters (All Categories) Each rep begins with the barbell on the floor, bringing the barbell up into the front rack position The athlete must descend into a full squat with hip crease passing below the top of the knee The rep is complete when the athlete has stood fully upright and pressed the barbell to full lockout overhead — hips, knees, and arms fully extended, with the bar over or behind the ears The press and the drive from the squat must be one continuous movement — a distinct pause or press-out at the top will result in a no-rep The barbell must be re-racked to the front rack position or returned to the floor between reps — dropping behind the neck or onto the back is not permitted Barbells must be loaded to the correct weight for each round before the round begins — judges will confirm this before athletes proceed. Athletes must load their own barbells Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chin clears the top of the bar Kipping and butterfly pull-ups are permitted Any grip variation is permitted Chest-to-Bar Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chest makes contact with the bar at or below the collarbone Kipping and butterfly pull-ups are permitted Any rep where only the chin clears will be called as a no-rep Any grip variation is permitted Bar Muscle-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang below the bar Athletes must pass through a real or apparent support position above the bar, with arms fully extended at the top The rep is complete when the athlete is in the support position with elbows locked out and the hips above the bar Kipping is permitted Any rep where the athlete fails to achieve full lockout above the bar will be called as a no-rep Ring Rows (Scaled) Rings must be set to a consistent height for both athletes throughout the workout — judges will note the setting before the workout begins Athletes begin with arms fully extended, body in a straight plank position with heels on the floor and toes on the tape line. The rep is complete when the chest makes contact with the rings Hips must remain in line with the body throughout — sagging or piking will result in a no-rep Athletes may not adjust the ring height during the workout Jumping Pull-Ups (Scaled) With both athletes standing under the bar, the pull up bar height should be above the top of the head with knees and hips at full extension. Each rep begins with the athlete with arms extended above the head with full grip contact with the bar The athlete must lower themselves to a dead hang before initiating the jump The rep is complete when the chin clears the bar Both feet must leave the ground on each rep Jumping Chest-to-Bar (Scaled) The same standards as Jumping Pull-Ups apply, with the additional requirement that the chest makes contact with the bar at or below the collarbone on each rep Both feet must leave the ground and the chest must clearly make contact

For time: 21 pull-ups  42 double-unders  21 thrusters (weight 1)  18 chest-to-bar pull-ups  36 double-unders  18 thrusters (weight 2)  15 bar muscle-ups  30 double-unders  15 thrusters (weight 3) - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg - 13-14, 15-16 ♀ 20, 25, 29 kg ♂ 29, 38, 47 kg - U13 ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 15, 20, 25 kg  ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 420, 29, 38 kg

- INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 70 kg deadlift, 38 kg clean, 29 kg snatch ♂102 kg deadlift, 61 kg clean, 43 kg snatch  - 13-14, 15-16 ♀ Wall walks | 38, 29, 20 kg ♂ Wall walks | 61, 43, 29 kg - U13 For time: 5 bear crawls  25-calorie row 5 bear crawls 25 deadlifts 5 bear crawls 25 cleans 5 bear crawls 25 snatches 5 bear crawls 25-calorie row Time cap: 20 minutes ♀ 5 meters equals 1 bear crawl rep \ 34, 25, 15 kg ♂ 5 meters equals 1 bear crawl rep  | 43, 29, 20 kg

3 Rounds for Time: 36 cal Row 18 Synchro Chest to Bar Pull-ups 6 Synchro Hang Squat Cleans @ 80 / 60kg Time Cap: 13 Minutes

For Time: 30 Bar Muscle-ups 90 cal Airbike 150 Wallballs @ 9 / 6kg Time Cap: 18 Minutes

For Time: 2 Lanes Burpee Broadjumps 2 Lanes KB Offset OH Walking Lunges @ 24+16kg / 16+12kg Trail Run (Individually)

4 Rounds for Time: 100 Double Unders 15 Sync. American KB Swings @ 24 / 16kg 12 Sync. Burpees over Bar 9 Sync. Deadlifts @ 120 / 90kg Time Cap: 18 Minutes

For Time: 50-40-30-20-10 Wall Balls Calorie Row

Endurance - Woody For Time: 45min Cap 3000m C2 Bike 1500m Ski 1000m Row 1000m Ski 1500m Row 3000m C2 bike  Workout Flow: Athletes can start either sitting or standing on the bike at the workout's start. When the call of "go" is made, they complete 3000m on the C2 Bike. After finishing 3000m, they move to the Ski to complete 1500m. Once they finish 1500m, they go to the rower for 1000m. After completing 1000m on the rower, they return to the Ski for another 1000m. Then they head back to the rower for 1500m before finishing with 3000m on the C2 Bike. The machine screen and the athlete must always be in clear view of the camera. The screens can count up or down to the target distance. Athletes cannot leave one machine until they finish the required distance. If moving to a machine that was used before, ensure the screen is reset before starting the distance. Score: Total time taken to finish the full workout. Split time to be taken after the first 1000m row in case of a tiebreak.  If the athlete starts the workout before the countdown/ “go” is made then that time plus 15 seconds will be added to score or the equivalent metres removed in the case of hitting the time cap.

For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg

For Time: 3 varv 800 m Run 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg *Hela testet genomförs med viktväst 9/6 kg **Bear Hug

Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg

For Time: 4 varv 12/10 cal SkiErg 20 Chest to Bar Pull-Up 12/10 cal BikeErg 12 Dumbbell Hang to Overhead 2x22,5/15 kg

For Time: 50 Double Under 2/2-4/4-6/6-8/8-10/10-12/12 Pistol* 1-2-3-4-5-6 Rope Climb 4 m *Atleten utför alla repetitioner på ett ben innan man byter ben

Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead

For Time: 2 min 5/4 Strict Ring Muscle-Up 8 m Handstand Walk with 1 Pirouette* Max Repetitions Handstand Shoulder Tap 1 min Rest 2 min 4/3 Strict Ring Muscle-Up 8 m Handstand Walk with 2 Pirouette* Max Repetitions Handstand Shoulder Tap 1 min Rest 3 min 3/2 Strict Ring Muscle-Up 8 m Handstand Walk with 3 Pirouette* Max Repetitions Handstand Shoulder Tap *Genomförs med yogablock mellan fötterna *Genomförs åt varannat håll när det är med än 1 Pirouette