WOD Explorer

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80/55 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 70/40 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 50 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 35 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 50/35 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

For Time:  21 thrusters 20 kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 20kg 9 thruster  9 toes to rings

For Time:  21 thrusters 15kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 10kg 9 thruster  9 toes to rings

For Time:    21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster  10 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time 21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs

For Time 21 thrusters 25 kg 21 toes to bar 15 thruster  10 ring pull up 9 thruster  9 rope climbs

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 20kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 25 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters 25 kg Athlete B: 15 thrusters 25 kg 30 ring pull up share as you wish  Athlete A: 9 thrusters 25 kg Athlete B: 9 thrusters 25 kg 9 rope climbs share as you wish

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster 25 kg 10 bar muscle up 9 thruster 25 kg 9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m

„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte :   Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx : Part A: Build-up in weight:  3 RM OHS (aus dem Rack) Into :  Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled : Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (22.5/15) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

s„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte : Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx: Part A: Build-up in weight:  3 RM OHS (aus dem Rack)  Into :  Part B: For time (TC: 8 min)  3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled: Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min)  3 Runden Macho Man (22,5/15) --> every athlete completes 3 round 10/8 cal SkiErg - IGUG 2 Round Macho Man --> every athlete completes 2 round 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

Modus : "Split as needed" Workout : For time (Time cap: 7:30 min) Gewichte : Male Rx : 100kg/ 80 Kg/ 60kg  Female Rx : 70kg/ 60kg/ 40 Kg Male Scaled : 80kg/ 60kg/ 50 kg Female Scaled: 50kg/ 40kg/ 35 Kg Ablauf: Part A: 3:00 Min Part B: 2:30 Min Part C: 2:00 Min Ablauf Rx : Buy-in: 50 DU Part A : 15 Deadlifts (100/70) 12 Wall walks 9 Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Clean (80/60) 9 HSPU 6 C2B Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (60/40) 7 Strict HSPU 5 Bar Muscle Up Ablauf Scaled: Buy-in: 100 SU Part A : 15 Deadlifts (80/50) 12 Wall walks scaled 9 Jumping Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Cleans (60/40) 9 Elevated HSPU 6 Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (50/35) 7 HSPU 5 Strict Pull-ups Score : Zeit / Wiederholungen Workout Flow Rx: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 50 Double Under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (100/70), 12 Wall walks und 9 Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (80/60), 9 Handstand Push-ups (HSPU) und 6 C2B Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (60/40), 7 Strict HSPU und 5 Bar Muscle Up absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Workout Flow Scaled: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 100 Single under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (80/50), 12 Wall walks scaled und 9 Jumping Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (60/40), 9 elevated Handstand Push-ups (HSPU) und 6 Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (50/35), 7 HSPU und 5 Strict Pull ups absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Movement Standards : Double Under Set up: - Das Seil liegt auf dem Boden Ausführung: - Das Seil muss in einer Bewegung zweimal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nachdem das Seil unter den Füßen zweimal durchgeschwungen wurde, müssen beide Füße gleichzeitig vor dem nächsten (dritten) Durchschwung den Boden berührt haben Single Under  Set up : - Das Seil liegt auf dem Boden Ausführung : - Das Seil muss in einer Bewegung einmal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nach einem Durchschwung müssen beide Füße gleichzeitig vor dem nächsten Durchschwung den Boden berührt haben Deadlift Set up : - Stange liegt auf dem Boden. Ausführung : - Die Stange wird in einer fließenden Bewegung nach oben gebracht. - Die Arme und Hände sind dabei außerhalb der Beine (Kein Sumo-DL). Endposition : - Aufrechter Stand - Volle Hüft-, Knie-, Arm- und Schulterstreckung Wall Walks Set up : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Ausführung : - der Athlet hebt sich aus der Bauchlage am Boden in den Handstand an der Wand, stützt dabei die Füße an der Wand ab, führt die Hände zur Wandlinie und anschließend geht er mit den Händen wieder zurück in die Ausgangsposition. - beide Füße müssen an der Wand stehen und die Knie vom Boden abgehoben sein, bevor eine Hand den Startbereich verlassen kann - beide Hände müssen gelichzeitig mit der Wandlinie in Kontakt sein - Die Füße dürfen nicht breiter sein als die Hände, bevor die Hände die Wandlinie wieder verlassen - beide Hände müssen in den Startbereich zurückkehren, bevor sich die Füße von der Wand lösen können Endposition : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Scaled: Die Ausführung erfolgt bis zur entsprechenden Wandlinie für die Scaled Variante Pull ups Set up: - Senkrechtes Hängen an einer Stange mit beiden Händen. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung : - Der Athlet hängt an einer Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition : - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange. Jumping Pull ups Set up: - Die Stange darf nicht weniger als 15cm vom Kopf des Athleten entfernt sein. - Um die Höhe anzupassen, dürfen Plates genutzt werden. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung: - Der Athlet hängt an einer horizontalen Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition: - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange.

Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.

Masters Age Groups MALE 30-34 through 45-49 For time of: 15 Calorie SkiErg 3 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 15 Calories SkiErg 3 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 15 Calorie SkiErg 3 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 30-34 through 45-49 For time of: 12 Calorie SkiErg 2 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 12 Calories SkiErg 2 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 12 Calorie SkiErg 2 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.