WOD Explorer

For Time (TC: 10 min) M: 12-24-36/F: 10-20-30 Cal Ski WB 9/6 kg Dual DB STOH After Each Round Elite Male: 15 Reps 30kg Elite Female: 10 reps 22,5kg Sport M/F: 15 reps 22,5/15kg

For Time (TC: 10 min) 12 - 24 - 36 Cal Ski Wall Ball 9/6 kg 10 reps - Dual DB STOH 30 kg After Each Round

For Time (TC 10 min) M: 12-24-36/F: 10-20-30 Cal Ski Wall Ball 9/6 kg 10 One Arm DB STOH / 22,5 / 15kg After Each Round

For Time (TC: 10 min) M: 12-24-36/F: 10-20-30 Mix: 12-24-36 Cal Ski Wall Ball 9/6 kg 15 Dual DB STOH 22,5 / 15 I go you go - change after every movement

For Time (TC 8 min) 2 rounds 40/30 cal Bike Erg 1 rnd 12 Clean 50/35 kg 2 rnd 9 x Clean 70/45 kg

For Time (TC: 9 min) 18 BMU 5x 8 m HS WALK + pirouette * 18 BMU 5x 8 m HS WALK + free-standing HSPU* (**) *all must be unbroken **: 6 m must be completed unbroken. The final 2 m with Free-Standing HSPU must be completed unbroken; however, athletes may restart the 2 m section if they fail.

For Time (TC: 9 min) 30 C2B 4x 8 m HS Walk * 15 BMU 4x 8 m HS Walk * * 2 m HS Walk must be unbroken

For Time (TC: 9 min) 14 BMU 4x 8 m HS WALK* 14 BMU 4x 8 m HS WALK + Pirouette* * all must be be unbroken

For Time (TC: 9 min) MM 12 BMU synchro I go you go 4x 8 m HS WALK* 12 BMU synchro I go you go 4x 8 m HS WALK* * 2m HS WALK must be be unbroken FF 12 BMU to share 4x 8 m HS WALK to share* 12 BMU to share 4x 8 m HS WALK to share* * * 2m HS WALK must be be unbroken MF 12 BMU synchro 4x 8 m HS WALK to share* 12 BMU to share 4x 8 m HS WALK to share* * * 2m HS WALK must be be unbroken

For Time (TC: 9 min) 2 rnds 20 Pull ups 5 Wall Walks 3 lanes 1 DB OH Lunges 22,5/15 kg

For Time (TC 6 min) 60 m Sandbag Carry - 68/45 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors* *Intermediate 16x Sandbag Squats (On Shoulder) – 4 reps in each of 4 sectors

For Time (TC 6 min) 40 m Bearhug Carry - 68/45 kg 600/ 500 m Row 20x DB Goblet Squats 30/22,5 kg - 5 reps in each of 4 sectors

For Time (TC 7 min) Athlete A: 40 m Bearhug Carry - 68/45 kg (i go you go) Athlete B: 40 m Bearhug Carry - 68/45 1000 m Row to share 20x 1 DB Devil Press synchro - 5 reps in each of 4 sectors 30/22.5kg

For Time (TC 6 min) 60 m Sandbag Carry - 68 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors

For Time (TC 6 min) 21-15-9 CTB* Thrusters 60/45 kg *Intermediate: Pull Ups 40/30 kg

For Time (TC 6 min) 21-15-9 CTB Thrusters 50 kg

For Time (TC 6 min) 21-15-9 Front Squats 50/35 kg DB Devil Press 1X 22,5/ 15 kg

For Time (TC 6 min) 21-15-9 Pull Ups synchro Thrusters synchro 40/30 kg

Test 1: Endurance Age Groups 30-34 Through 50-54 For Time 4000 /3400m BikeErg 2000/ 1700m Row 75 burpees over line Time Cap: 22:00 Age Groups 55-59 Through 65+ For Time 3500 /3000m BikeErg 1700/ 1400m Row 45 burpees over line Time Cap: 22:00 Test 1 Flow At the start signal, athletes will begin biking their assigned distance. Once the bike distance is complete, athletes must safely dismount and move to the rower to complete the assigned rowing distance. After finishing the row, athletes will proceed to the burpees over line to complete the assigned burpee over line reps. When the burpee to line reps are complete, athletes will run across the finish line to stop their time. Test 1 Movement Standards For complete movement standards please see the entries titled “Row ID 9.03,” “Bike Erg ID 9.06” and “Object-Facing Burpee over Object - ID 10.02” in the International Functional Fitness Federation's Movement Standards Test 1 Special Regulations. Athletes will start in waves for this test. A new wave will start every 10 minutes. The athlete may adjust the seat height, and damper on the bike before the test. For the other machines athletes may make adjustments to the damper or foot straps when they reach that piece of equipment during the test. Athletes may not touch the monitor on any machine at any time.

Test 5: Mixed Age Groups 30-34 through 45-49 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (60/40 kg) Hang Power Cleans (60/40 kg) Shoulder-to-Overhead (60/40 kg) Age Groups 50-54 and 55-59 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Age Group 60-64 and 65+ For Time: 2-4-6-8-10-12-14-16 repetitions of: Wall Balls (6/3 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Time Cap: 11 Minutes Test 5 Flow Athletes start on the starting line. At the start signal, athletes will perform 2 wall balls, then move to the barbell to complete 2 deadlifts, 2 hang power cleans, and 2 shoulder to overheads. They will then return to their wall ball and perform 4 wall balls, before moving to the barbell for 4 deadlifts, 4 hang power cleans, and 4 shoulder to overheads. Athletes will continue in this pattern, increasing by 2 repetitions per movement each round, until they complete the round of 20 repetitions (or 16 repetitions for age groups 60–64 and 65+). After the final shoulder to overhead, athletes will run across the finish line to stop their time. Test 5 Movement Standards For complete movement standards please see the entries for “Deadlift ID 2.01,” “Hang Power Clean ID 3.05,” "Wall Ball ID 15.04,” and “Shoulder to Overhead ID. 5.05,” in the International Functional Fitness Federation's Movement. Test 5 Special Regulations Athletes must stand up your final hang power clean of each round before beginning the shoulder to overheads. Athletes cannot catch your hang power clean in a partial squat and go right into a shoulder to overhead without hitting full extension of the knees and hips in the end position of the hang power clean first.

Test 6: Power Age Groups 30-34 Through 50-54 For Time 6 Rounds: 3 Power Snatches (50/35 kg) 3 Lateral Burpees Over the Bar Age Groups 55-59 Through 65+ For Time 6 Rounds: 3 Power Snatches (35/25 kg) 3 Lateral Burpees Over the Bar Time Cap: 4 minutes Test 6 Flow Athletes start on the starting line. On the start signal, athletes will perform 3 power snatches followed by 3 lateral burpees over the bar. Athletes will continue in this pattern until 6 rounds are completed. After their last burpee in the 6th round, athletes will then run across the finish line to stop their time. Test 6 Movement Standards For complete movement standards please see the entries for "Snatch, Anyhow ID 4.01," and “Burpee Over Object ID 10.01” in the International Functional Fitness Federation's Movement Test 6 Special Regulations None at this time.

WOD 4 - İPİNİ KOPARAN 🟢 Beginner Woman BEGİNNER WOMEN FOR TIME Workout: * 30 Heavy Jump Rope * 21 Barbell Deadlifts * 20 Heavy Jump Rope * 15 Barbell Deadlifts * 10 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights:
35 kg – 45 kg – 55 kg CAP: 8’  

WOD 6 – NEFES ALMAYA VAKİT YOK  (Beginner, Scaled) Antrenman Programı – FOR TIME Yapı: Scaled Erkek: 350 metre Row Scaled Kadın: 300 metre Row Beginner Erkek: 300 metre Row Beginner Kadın: 200 metre Row Format: Süreye karşı (For Time)

WOD 6 – NEFES ALMAYA VAKİT YOK  (Beginner, Scaled) Antrenman Programı – FOR TIME Yapı: Scaled Erkek: 300 metre Row Scaled Kadın: 250 metre Row Beginner Erkek: 250 metre Row Beginner Kadın: 200 metre Row Format: Süreye karşı (For Time) 📋 Açıklama Bu antrenman yalnızca tek hareketten, yani kürek çekmeden oluşur. Sporcular kendi kategorilerine göre belirlenen mesafeyi en kısa sürede tamamlamalıdır. Maksimum eforla yapılacak şekilde tasarlanmıştır, nefes kontrolünü zorlar. 🚣‍♂️ Rowing Standartları Sadece Concept2 rower cihazları kullanılacaktır. Sporcu başlamadan önce ekranı sıfırlamalı ve doğru mesafeyi ayarlamalıdır. Yanlış ayarlama durumunda antrenman geçersiz sayılır. Hedeflenen mesafe eksiksiz tamamlanmalıdır ve monitör doğru şekilde ayarlanmalıdır. Sporcu kendi ayarından sorumludur, hakem değil. Süre başlamadan rower’a dokunmak yasaktır. Aksi halde +5 saniye ceza uygulanır. ✅ Notlar Bu antrenman kısa sürdüğü için küçük zaman farkları büyük önem taşır. Sadece tamamlanmış ve hakem onayı almış denemeler puanlamaya dahil edilir. --------------------------------------------------- WOD 6 – NO TIME TO BREATHE  (beginner , scaled) Workout Program  • Scaled Men: 300 meters Row • Scaled Women: 250 meters Row • Beginner Men: 250 meters Row • Beginner Women: 200 meters Row  For Time   📋 Explanation • This WOD contains only one movement: rowing. • Athletes must complete their designated distance in the shortest time possible. • The workout is designed for maximum effort and to challenge the athlete's breath control. 🚣‍♂️ Rowing Standards • Only Concept2 rowers may be used. • Athletes must reset the screen before starting. • Athletes must pre-select the correct distance on the rower. If not set correctly, the attempt will be invalid. • The target distance must be fully completed, and the monitor must reflect accurate setup. • Athletes are solely responsible for correct setup—not the judges. • Touching the rower before the time starts is forbidden. If violated, a +5 second penalty will be added. ✅ Notes • Due to the short nature of this workout, small time differences will be critical. • Only fully completed and judge-approved rows will be counted in scoring.

WOD 6 – NEFES ALMAYA VAKİT YOK  (Beginner, Scaled) Antrenman Programı – FOR TIME Yapı: Scaled Erkek: 300 metre Row Scaled Kadın: 250 metre Row Beginner Erkek: 250 metre Row Beginner Kadın: 200 metre Row Format: Süreye karşı (For Time) 📋 Açıklama Bu antrenman yalnızca tek hareketten, yani kürek çekmeden oluşur. Sporcular kendi kategorilerine göre belirlenen mesafeyi en kısa sürede tamamlamalıdır. Maksimum eforla yapılacak şekilde tasarlanmıştır, nefes kontrolünü zorlar. 🚣‍♂️ Rowing Standartları Sadece Concept2 rower cihazları kullanılacaktır. Sporcu başlamadan önce ekranı sıfırlamalı ve doğru mesafeyi ayarlamalıdır. Yanlış ayarlama durumunda antrenman geçersiz sayılır. Hedeflenen mesafe eksiksiz tamamlanmalıdır ve monitör doğru şekilde ayarlanmalıdır. Sporcu kendi ayarından sorumludur, hakem değil. Süre başlamadan rower’a dokunmak yasaktır. Aksi halde +5 saniye ceza uygulanır. ✅ Notlar Bu antrenman kısa sürdüğü için küçük zaman farkları büyük önem taşır. Sadece tamamlanmış ve hakem onayı almış denemeler puanlamaya dahil edilir. --------------------------------------------------- WOD 6 – NO TIME TO BREATHE  (beginner , scaled) Workout Program  • Scaled Men: 300 meters Row • Scaled Women: 250 meters Row • Beginner Men: 250 meters Row • Beginner Women: 200 meters Row  For Time   📋 Explanation • This WOD contains only one movement: rowing. • Athletes must complete their designated distance in the shortest time possible. • The workout is designed for maximum effort and to challenge the athlete's breath control. 🚣‍♂️ Rowing Standards • Only Concept2 rowers may be used. • Athletes must reset the screen before starting. • Athletes must pre-select the correct distance on the rower. If not set correctly, the attempt will be invalid. • The target distance must be fully completed, and the monitor must reflect accurate setup. • Athletes are solely responsible for correct setup—not the judges. • Touching the rower before the time starts is forbidden. If violated, a +5 second penalty will be added. ✅ Notes • Due to the short nature of this workout, small time differences will be critical. • Only fully completed and judge-approved rows will be counted in scoring.

WOD 6 – NEFES ALMAYA VAKİT YOK  (Beginner, Scaled) Antrenman Programı – FOR TIME Yapı: Scaled Erkek: 300 metre Row Scaled Kadın: 250 metre Row Beginner Erkek: 250 metre Row Beginner Kadın: 200 metre Row Format: Süreye karşı (For Time) 📋 Açıklama Bu antrenman yalnızca tek hareketten, yani kürek çekmeden oluşur. Sporcular kendi kategorilerine göre belirlenen mesafeyi en kısa sürede tamamlamalıdır. Maksimum eforla yapılacak şekilde tasarlanmıştır, nefes kontrolünü zorlar. 🚣‍♂️ Rowing Standartları Sadece Concept2 rower cihazları kullanılacaktır. Sporcu başlamadan önce ekranı sıfırlamalı ve doğru mesafeyi ayarlamalıdır. Yanlış ayarlama durumunda antrenman geçersiz sayılır. Hedeflenen mesafe eksiksiz tamamlanmalıdır ve monitör doğru şekilde ayarlanmalıdır. Sporcu kendi ayarından sorumludur, hakem değil. Süre başlamadan rower’a dokunmak yasaktır. Aksi halde +5 saniye ceza uygulanır. ✅ Notlar Bu antrenman kısa sürdüğü için küçük zaman farkları büyük önem taşır. Sadece tamamlanmış ve hakem onayı almış denemeler puanlamaya dahil edilir. --------------------------------------------------- WOD 6 – NO TIME TO BREATHE  (beginner , scaled) Workout Program  • Scaled Men: 300 meters Row • Scaled Women: 250 meters Row • Beginner Men: 250 meters Row • Beginner Women: 200 meters Row  For Time   📋 Explanation • This WOD contains only one movement: rowing. • Athletes must complete their designated distance in the shortest time possible. • The workout is designed for maximum effort and to challenge the athlete's breath control. 🚣‍♂️ Rowing Standards • Only Concept2 rowers may be used. • Athletes must reset the screen before starting. • Athletes must pre-select the correct distance on the rower. If not set correctly, the attempt will be invalid. • The target distance must be fully completed, and the monitor must reflect accurate setup. • Athletes are solely responsible for correct setup—not the judges. • Touching the rower before the time starts is forbidden. If violated, a +5 second penalty will be added. ✅ Notes • Due to the short nature of this workout, small time differences will be critical. • Only fully completed and judge-approved rows will be counted in scoring.

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg