WOD Explorer

For Time (Timecap 6min): Athlete A has 3 minutes to complete 6-4-2 Squat Clean 70kg - 80kg - 90kg/50kg - 55kg - 60kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 100kg - 120kg - 140kg/75kg - 85kg - 95kg *Scaled: Athlete A has 3 minutes to complete 6-4-2 Front Squats 60kg - 67kg - 75kg / 42kg - 47kg - 52kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 80kg - 90kg - 100kg / 65kg - 70kg - 75kg *Beginner: Athlete A has 3 minutes to complete 6 - 4 - 2 Back Squats 50kg - 55 kg - 60kg / 35kg - 40kg - 45kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 65kg - 70kg - 80kg / 50kg - 55kg - 60kg **for each missed rep 1sec will be added to the timecap

For Time (Timecap 6min) 3 Rounds of 30-24-18 cal Echo Bike, to share*  6 synchro lateral Burpee over bar Rest 1 Minute than 25.3B starts *MM 30-24-18 cal *MF: 27-21-15 cal *FF: 24-18-12 cal

 For Time ( axel bar ) 5 Rounds 6 Shoulder to Overhead 50/35 9 Hang Clean 12 Deadlift 15 Toes To Bars Cash Out 10 m Overhead Walking Lunge Cap. 11'

ADVANCED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11' SCALED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars  Cash Out 10 m Worm Walking Lunge Cap. 11' BEGINNER TEAM For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Knees to Chest ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11'

For Time 4 Round For Time 15/12 Ski Erg 15 Line Facing Burpees  Cap 9'

FOR TIME  Partner 1: SkiErg – 120 Calories (Continuous effort) Partner 2 & Partner 3: 120 Synchronized Line-Facing Burpees (Performed while Partner 1 is on the SkiErg) Time Cap 10'

MAIN AREA FOR TIME 10-20-30 Box Jump Overs 15-12-9 Power Snatch  Time Cap. 10 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

FOR TIME 20-40-60 Box Jump Overs 30-20-10 Power Snatch  Time Cap. 11 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

A - For time 500m Drax treadmill run 20 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min 

A - For time 500m Drax treadmill run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmil run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmill run 12 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmill run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

A - For time 500m Drax treadmill run 8 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

A - For time 500m Drax treadmill run 30 Pull ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

A - For time 500m Drax treadmill run 20 Deadlifts Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20 Bar facing burpees Time cap 5 min Barbell Man: 80 kg / Woman: 60 kg

For time 1200m Drax treadmill run 20 Ring - Bar muscle ups ( 2 persons sync.) 50m Handstand walk Time cap 11 min

For time 1200m Drax treadmill run 30 Bar muscle ups 50m Handstand walk Time cap 11 min

For time 1200m Drax treadmill run 40 Deadlifts (2 persons) 40m Bar facing burpees (2 persons sync.) Time cap 11 min Barbell 130 kg

For Time  30 Cal Air Dyne 60 Single Arm Alt. Dumbbell Snatches 30 Cal Air Dyne Time Cap: 9 min Dumbbell :  Elit /Master 35-39 / Advanced / Master 40-44 / Master 45-49/Master 50+/Scaled Man: 22.5 kg / Woman: 15kg Beginner Man 15 kg / Woman 10kg

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7'  Barbell Man: 50 / Woman: 35

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7' 

A- For Time 3 Rounds 10 Burpee Box Get Overs 120 cm 4 Rope Climbs (Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7' 

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 6 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups  Cap 8'  Barbell Man: 45 / Woman: 30

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 7 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 50 / Woman: 35

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 9 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 60 / Woman: 40

"Shared Pain“ Workout Format A: 4 Rounds For Time 1. 12 Kipping Handstand Push-Ups 2. 20 Synchro Wall Balls 9/6 3. 12 Alternating Dumbbell Snatches 1x 22.5/15 4. 20 Synchro db Dumbbell Farmers Lunges 2x 22.5/15 B: = A C: 9-20-12-20 9/6 kg 17.5/10kg

„Grip Reaper“ Workout Format A For Time – Team of 2 Athlete A • 100 Double Unders Dann gemeinsam: • 60 Toes-to-Bar • 50 Pull-Ups • 40 Chest-to-Bar Pull-Ups • 15 Wall Walks • 10 Complexes: o 2 Pull-Ups o 2 Toes-to-Bar o 2 Bar Muscle-Ups Finish • Athlete B: o 100 Double Unders B: nur anderer Complex 1 PU-1 T2B-1 BMU C: 50 DU – 40 sl T2B – 30 Pull Up – 20 C2B – 10 WW – Complex 1 Pull Up-1 T2B- 1 C2B – 50 DU