WOD Explorer

„Worm & Rope Grinder“ Workout Format A + 15 kg Rucksack For Time – Team of 2 1. 21 Synchro Burpee Over Worm 2. 21 Worm Lunges 3. 3 Rope Climbs Dann: 4. 15 Synchro Burpee Over Worm 5. 15 Worm Thrusters 6. 5 Rope Climbs Dann: 7. 9 Synchro Burpee Over Worm 8. 9 Worm Clean & Jerks 9. 7 Rope Climbs B: Worm Squats – Lunges- Thruster + 10 kg Plate Carrier C: Worm DL - Squats - Lunges

„Full Throttle“ Workout Format A For Time • 600 m Bike • 20 Synchro Kettlebell Hang Snatches 28/20 kg • 600 m Bike • 30 Synchro Kettlebell Hang Clean & Jerks • 600 m Bike • 60 Synchro American Kettlebell Swings • 600 m Bike • 30 Barbell Clean & Jerks 70/50 kg B: 24/16 60/40 C: 20/12 50-35

For Time 40 Wall Balls (4/6) 40 cal Bike Erg 20 Synchro Burpees over line 40 Single Arm Dumbbell Snatch (10/15) 40 DB Box Step Overs 40 Single Arm Dumbbell Snatch (10/15) 20 Synchro Burpees over line 40 cal Bike Erg 40 Wall Balls (4/6)

For time 20 calorie Echo Bike 15 Double Dumbell Thrusters (10/15) 10 Synchro Single Arm Dumbbell Devils Press (10/15) 6 minute time cap

FOR TIME 60 cal Bike erg  40 Thruster  20 Bar over lateral burpees (sync) 24 m (8x3 m) HSW 20 Bar over lateral burpees (sync) 40 Thruster  60 cal Bike erg  (Weight: 50 kg) Time cap: 15 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 15 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya parkurun tamamlanma süresi üzerinden belirlenir. BIKE ERG Atletler, kategorilerine göre belirlenen kalori miktarını diledikleri şekilde paylaşabilirler. Toplam kalori tamamlandıktan sonra bir sonraki harekete geçilir. Atletler, antrenman süresince damper ayarını serbestçe değiştirebilir; oturarak veya ayakta pedal çevirebilirler. THRUSTER Atletler, kategorilerine göre belirlenen tekrar sayılarını diledikleri şekilde paylaşabilirler. İlk tekrar “cluster” şeklinde gerçekleştirilebilir. Squat pozisyonunda paralelin altına inilmemesi durumunda tekrar geçersiz (“no rep”) sayılır. Barın baş üstü pozisyonunda dirsek, omuz, kalça ve diz eklemlerinde tam ekstansiyon sağlanmaması halinde tekrar geçersiz (“no rep”) kabul edilir. SENKRON BURPEE OVER BARBELL Atletler harekete, barın iki yanında ve aynı yöne bakacak şekilde başlarlar. Senkronizasyon standardı; her iki atletin aynı anda göğüslerinin zemine temas etmesi ve eş zamanlı olarak barın üzerinden karşı tarafa sıçraması ile sağlanır. Bar üzerinden adımlayarak geçmek, partnerden farklı zamanda karşıya geçmek veya sıçrama esnasında bara temas etmek durumlarında tekrar geçersiz (“no rep”) sayılır. Atletler, her iki ayağın aynı anda yerden kesilmesi şartıyla istedikleri tekniği kullanabilirler. HANDSTAND WALK Atletler harekete, her iki eli başlangıç çizgisinin gerisinde olacak şekilde başlar. Her iki elin çizgiyi geçmesiyle hareket tamamlanmış sayılır. Atletlerin 3 metrelik blokları kesintisiz ve düşmeden tamamlamaları zorunludur. Blok içerisinde ayakların veya vücudun herhangi bir bölümünün zemine temas etmesi durumunda atlet başlangıç çizgisine geri döner. Atletler yürüyüşe istedikleri çizgiden başlayabilirler. Her iki atletin de en az bir adet 3 metrelik blok tamamlaması zorunludur. Kalan mesafe diledikleri şekilde paylaşılabilir. ------------------------------- Athletes position themselves behind the starting line and begin the workout when the time starts. The event duration is 15 minutes. Within this time, athletes aim to complete the event. The score is determined either by the total number of repetitions or by the time taken to complete the course. BIKE ERG Athletes may divide the prescribed calorie amount between them in any way they choose, according to their category. Once the total calories are completed, they move on to the next movement. During the workout, athletes may freely adjust the damper setting and may pedal either seated or standing. THRUSTER Athletes may divide the prescribed repetitions between them in any way they choose, according to their category. The first repetition may be performed as a “cluster.” If the athlete does not descend below parallel in the squat position, the repetition is considered a “no rep.” If full extension is not achieved at the elbows, shoulders, hips, and knees when the bar is overhead, the repetition is also considered a “no rep.” SYNCHRONIZED BURPEE OVER BARBELL Athletes start the movement on opposite sides of the barbell, facing the same direction. The synchronization standard requires both athletes’ chests to touch the ground at the same time and to jump over the bar to the other side simultaneously. Stepping over the bar, crossing at different times than the partner, or making contact with the bar during the jump will result in a “no rep.” Athletes may use any technique as long as both feet leave the ground at the same time. HANDSTAND WALK Athletes begin the movement with both hands behind the starting line. The movement is considered complete once both hands cross the line. Athletes must complete each 3-meter section unbroken and without falling. If the feet or any part of the body touches the ground within a section, the athlete must return to the starting line. Athletes may start walking from any line they choose. Each athlete must complete at least one 3-meter section. The remaining distance may be divided between them as they wish.

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

For Time: 10 Rounds 10 Toes to Bar 10 Front Squat 60/45kg Time Cap: 10 min

For Time 120 Synchro Toes to Bar (2 athletes) Directly into 3 Rounds: 12 Worm Clean & Jerk 24 Worm Squats Worm Lunges to advance Time Cap: 16 min

For Time: 18-12-6 DB Seated Strict Press 2x 22.5/15kg 1-2-3 Rope Climb from seated (15ft) Directly into: 18-12-6 DB Bench Press 2x 32.5/22.5kg 4-5 Rope Climbs (15ft, in between bench press sets) Time Cap: 9 min

For Time: 2x 30 Cal Bike 2x 40 Sync Seated Strict Press (2x 22.5/15kg) 2x 30 Cal Bike 8 Seated Rope Climbs (15ft)* 2x 40 Sync Bench Press (2x 32.5/22.5kg) 2x 30 Cal Bike 8 Seated Rope Climbs* 2x 30 Cal Bike *legless for males Time Cap: 14 min

6 Rounds For Time 20 Synchro Chest to Bar 40 Beaded Double Unders each 4 Sandbag Cleans 200/150lb 1 Round MM 1 Round FF Time Cap: 12 min

For Time 20m HSW (Over obstacle) 15 Cal Echo Bike 20 RMU 15 Cal Echo Bike 20m HSW (Over obstacle) Time Cap: 7 min

For Time 20m HSW (Over obstacle) 10 Cal Echo Bike 15 RMU 10 Cal Echo Bike 20m HSW (Over obstacle) Time Cap: 7 min

For Time P1&2: 20m HSW 10 RMU 20m HSW P3&4: 20m HSW 15 BMU 20m HSW Time Cap: 8 min

Dumbbell Trouble For Time: 27-21-15-9 Burpee over Dumbbell Dual DB Thruster Please see the official briefing for detailed information. 

8 rounds for time (each athlete 4 rounds) 4 shuttle sprints (20m) partner does max sandbag squats 30kg into 200m pedal boat timecap 20min *while athlete a is doing the shuttle sprints, athlete b is doing max sandbag squats

8 rounds for time (timecap 15 Min.) 4 clean & jerk 80/55kg *partner hold barbell top of deadlift hold 8 handstand push up *partner holds top of push up 12 toes to bar *partner in dead hang *Every athlete must complete one round

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.

" ROSE " For Time: 21-18-15-12-9-6-3 DB Hang Power Snatches @15 kg Lateral Burpees Over DB Tc: 12 האימון הזה מוקדש לזכרה של סמ"ר רוז איידה לובין ז"ל חיילת בודדה שנרצחה בפיגוע בתחנת שלם ב 6.11.2023 כל הפרטים על סטנדרטים ודף שיפוט נמצאים בקובץ המצורף.

A: Minute 0-3  Find a heavy complex of: Clean + HangClean (any style) Minute 3-4 Rest  B: Minute 4-12  For Time (TC 8min)  1-2-3-4-5-6-7-8 Reps of: - Ground to Overhead  - Bar Facing Burpees  M 50 Kg F 35 Kg

Time Cap: 11 minutes (0:00–11:00) Workout #1 (Pair 1): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות באופן חופשי. לאחר השלמת 150 קלוריות – מנוחה עד סוף מגבלת הזמן (11:00). Workout #2 (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Time Cap: 11 minutes (begins after Part One ends) Workout #3 (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 משקל: גברים – 60 ק"ג / נשים – 35 ק"ג  מבנה העבודה: בדיוק כמו בחלק הראשון: 15–12–9–6 חזרות Relay. כל ספורטאי משלים את כל הסט שלו לפני שהשני מתחיל. Workout #4 (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות כרצונם.

Workout 1: Team of 4 (MMMF) Total Distance: 2000m Load: Stretcher + 40kg For Time: 200m Run (Beach/Sand): Team runs unloaded from Start Line to the Stretcher Zone. 800m Stretcher Carry (Sand): All 4 athletes must be carrying. No dragging. 800m Stretcher Carry (Asphalt/Road): Turnaround point onto the promenade/road. 200m Run: Sprint to the finish line.

Workout 3: For Time: (Teams of 4: MMMF) (Relay) Partners 1+2: 6 Rounds (Alternating rounds between partners - I go, You go, 3 Rounds each) 12 Calorie Row 3 Wall Walks (Male) / 2 Wall Walks (Female) Partners 3+4: 6 Rounds (Alternating rounds between partners - I go, You go, 3 Rounds each) 12 Thrusters (40kg / 30kg) 6 Bar Muscle-Ups (Male) / 2 Bar Muscle-Ups (Female) Whole Team 1+2+3+4: 8 Rounds 12 Calorie Row 6 Thrusters (40kg / 30kg)

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

Workout 2 8 Rounds x 75sec (10mins) 5 Synchro Burpees Over Line - All Team In Remaining Time Max Synchro dBall Cleans 60/40kg  - Cap: 10mins 2 min rest Workout 3: For Time: 400 Double Unders 300m dBall Bearhug Carry 60/40kg 40m Handstand Walk - Cap: 10mins