WOD Explorer

For Time: 24/18 cal AirBike 24 Wall-Ball 13/9 kg 8 Ground to Overhead 90/65 kg

For Time: 3 varv 24 Toes to Bar 18/14 cal AirBike 4 Devil´s Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* 12 Dumbbell Bench Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* *Farmers Carry

For Time: 2 varv 16 Dumbbell Overhead Squat 30/22,5 kg 8 m Handstand Walk with 4 Free Standing Handstad Push-Up 24 Double Under Crossover 8 m Handstand Walk with 4 Free Standing Handstad Push-Up

For Time: 3 varv 30/24 cal Row 15 Burpee Over Row 5 Slamball Over Shoulder 40/30 kg 3 varv 30/24 cal Bike 10 Shuttle Run 6+6 m 5 Slamball Over Shoulder 40/30 kg

For Time: 2 varv 18 Handstand Push-Up 16 Box Jump Over 75/60 cm 12 Bar Muscle-Up 1 varv 18/14 Strict Handstand Push-Up 16 Box Jump Over 75/60 cm 12/10 Ring Muscle-Up

For Time: 10 Bar Facing Burpee Over Bar 10 Thruster 50/35 kg 8 Bar Facing Burpee Over Bar 8 Thruster 60/42,5 kg 6 Bar Facing Burpee Over Bar 6 Thruster 70/50 kg

For time: 30/25 Ring muscle-ups *each break: 10 Burpee Dumbells deadlift 2x22,5/15kg 50 Double unders Score = time

For time: 40 Wallball 9/6kg 4 Gymnastics complex 30 Wallball 9/6kg 3 Gymnastics complex 20 Wallball 9/6kg 2 Gymnastics complex Gymnastics complex: 6 Toes to bar  + 4 Chest to bar  + 2 Bar muscle-up Score = time

For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex:  Men: 6 Toes to bar  + 4 Pull-ups + 2 Bar muscle-up Women: 6 Toes to bar + 4 Pull-up + 2 Chest to bar Score = time

For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex:  Men: 6 Toes to bar  + 6 Pull-ups Women : 4 Toes to bar  + 4 Pull-ups Score = time

For time: 3/2 Rope climb from seated 15 Power clean to Overhead 80/55kg 3/2 Rope climb from seated 15 Shoulder to overhead 80/55kg 3/2 Rope climb from seated 15 Power clean 80/55kg 3/2 Rope climb from seated

For time: 2/3 Rope climb 15 Power clean to Overhead 65/45kg 2/3 Rope climb  15 Shoulder to overhead 65/45kg 2/3 Rope climb  15 Power clean 65/45kg 2/3 Rope climb  Rope climbs:  Men: 2 Rope climbs from seated Women: 3 Regular rope climb

For time: 3/2 Rope climb 15 Power clean to Overhead 50/35kg 3/2 Rope climb 15 Shoulder to overhead 50/35kg 3/2 Rope climb 15 Power clean 50/35kg 3/2 Rope climb

For time: 9-12-15 Deficit Handstand push-up 15/8cm Deadllift 130/85kg

For time: 9-12-15 Deficit Handstand push-up 8cm/Handstand push-up Deadllift 110/70kg

For time: 9-12-15 2DB Push press 22.5/15kg Deadllift 90/60kg

Modus : YGIG  Gewichte: Rx: 30/22.5kg Scaled: 22.5/15kg  Ablauf RX Buy-In : 200m Team run 5m Burpee broad jump 3/3 DB OHS (30/22,5kg) 10m Burpee broad jump 4/4 DB OHS 15m Burpee broad jump 5/5 DB OHS  20m Burpee broad jump 6/6 DB OHS 25m Burpee broad jump 7/7 DB OHS Ablauf Scaled Buy In : 200m Team run 5m Burpee broad jump 3 / 3 DB Snatch (22,5/15kg) 10m Burpee broad jump 4 / 4 DB Snatch 15m Burpee broad jump 5 / 5 DB Snatch  20m Burpee broad jump 6/6 DB Snatch 25m Burpee broad jump 7/7 DB Snatch  Hinweis : Die Strecke für die Burpee broad jumps beginnt immer an derselben Stelle. Es wird zum Startpunkt zurückgelaufen.

Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups    Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups  20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups  10 OH-Reverse Lunges (60/40) 10 BMU  

For time: 900m Run 40 Wall Balls 600m Run 40 Wall Balls 300m Run 40 Wall Balls RX: 9/6 kg SC: 6/4 kg

For time: 9 Toes to Bar 9 Box Jump Over (step down) 9 Pull Pups 9 Box Jump Over (step down) 9 Chest to Bar 9 Box Jump Over (step down) 9 Muscle Ups 9 Box Jump Over (step down) 9 Wall Walks 9 Box Jump Over (step down) Box: 24" / 20"

Rx For Time (15' TC) 80 Wallballs 60 DB snatches (22.5kg) 40 HSPU 20 Overhead Squats (40kg) 10 Ringmu

Intermediate/Masters Male 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU R1: 10 Chest to Bar/R2: 5 Barmu  Female 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU 10 Chest to Bar

Team of 6 For Time (15’ TC) 80 Wallballs (6/9kg) 40 HSPU 40 Overhead Squats (30/40kg) 40 Pull-ups 40 synchro DB Snatches (10/15/22.5kg) 20 Bar MU 10 Ring MU

Teens/Scaled For Time (15' TC) 80 cal Row 60 Wallballs 40 DB Snatches (10/15kg) 20 Frontsquats (20/30kg) M: 10 Wallwalks / F: 5 Wallwalks

6 Rounds For Time (3 pro Person): 👉 Partner*in A hält den Wall Sit 👉 Partner*in B ballert 4 Shuttle Runs 2x7,5 m Dann wird gewechselt – bis jede*r dreimal dran war. Wichtig: Sobald der Wall Sit unterbrochen wird, muss der Shuttle Run pausiert werden 👀💥 Score: Time. All gas, no brakes.

For Time 21-15-9 WallBall Sit-Ups Scaled: Air Squats Rx: Pistol Squats + 4 Lanes Run ____________________ WallBall 9/6kg (all Divisions)

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.

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

TEST 2 For time 40 double DB DL 20 DB facing burpees 20 double DB hang Clean & Jerks 10 DB facing burpees - Rest 2:00 -  Test 3 6:00 for a heavy complex of 1 Squat Clean + 2 front rack reverse lunges + 1 Squat Clean Score Test 2: Time (mm:ss) Score Test 3: weight Complex must be finished before time cap Weights for Test 2: Seniors & Masters 30 - 44: 22.5/15kg Masters 45+: 15/10kg

3 Rounds for time of: 20/16 Cal Row 15/12 Cal Ski 15  Facing Burpee over the line 12 min time cap