WOD Explorer

4 Rounds  2min on / 1min off  15 Deadlift (100/70 kg)  20 alt. Dual DB Front Rack Lunges (2x 22,5 /15 kg) max. Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (100/70kg) • 20 Alternating Dual Dumbbell Front Rack Lunges (2×22,5/15kg) • Max. Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • Dual DB Front Rack Lunge: DBs im Front Rack (beide Enden der DB auf Schulter oder Hände an Griffen); abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. • Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 Dual DB Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (100/70kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. Dual DB Front Rack Lunges (2×22,5/15kg) • ✅ Good Rep: DBs im Front Rack; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DBs nicht im Rack gehalten. Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

4 Rounds  2min on / 1min off  15 Deadlift (80/55 kg)  20 alt. DB Goblet Lunges (1x 22,5 /15 kg) max. Scaled Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (80/55kg) • 20 Alternating DB Goblet Lunges (1×22,5/15kg) • Max. SC Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen SC Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • DB Goblet Lunge: DB an einem Kopf vor Brust gehalten; abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. •SC Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 DB Goblet Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (80/55kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. DB Goblet Lunges (1×22,5/15kg) • ✅ Good Rep: DB im Goblet Hold vor Brust; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DB in anderer Position Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

Max Hang from a Bar Do not use any gloves or grips - its all about maximum hang time!!! For scoring, enter the minutes and seconds as reps: i.e 3m35 --> 335 10m56 --> 1056

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

For max Reps   Minute 1: max reps of cross over double unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

For Max Reps   Minute 1: max reps of cross over single unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

1 Rep Max Snatch   4 x 1 min lift; 30 sec. off Score = best weights of both athletes together

PIn a total time of 8 Min From 0-2 Max Toes to Ring 1 min rest From 3-5   Max Burpees Face to Line 1 min rest From 6-8   Max Db Thrusters Score: Total Reps *Elite Men - Master Men 35-39 Db 22.5 *Elite Women  - Scaled Men Db 15kg *Advance Men - Master Men 40+ Db 20kg *Advance Women - Master Women 35+ D b 12.5kg *Scaled Women Db 10kg

Back Squat + Shoulder to overhead 15 minutes to achieve 5 rep MAX in Back Squat and 3 rep MAX in shoulder to overhead. Use the time to your liking but must complete your back squat first https://www.crossfit.com/essentials/the-back-squat   https://www.youtube.com/watch?v=UUcXwF4shCg   Score = Combined weight for both athletes in both lifts.

LIFTMAS 25.2 For Maximum Reps: EMOM for as Long as Possible  3 Power Cleans 3 Front Squats 3 Jerks *65% OF YOUR JERK WEIGHT FROM WEEK 1 Minimum weight is 20/15kg Tiebreaker: Wenn ein Athlet der Meinung ist, dass er keine weitere vollständige Runde mehr absolvieren kann, darf er im verbleibenden Zeitfenster so viele Jerks wie möglich ausführen. Diese Jerks dienen als Tiebreaker, um Athleten, die dieselbe Rundenzahl erreicht haben, zusätzlich zu unterscheiden.

4 Rounds 2:00 Work / 1:00 Rest 5m HS Walk 8 Dumbbell Push Press 5m HS Walk 8 Ring Dips Max reps: Devil's Press Time Cap : 12 minutes. ♂ 22.5kg / ♀ 15kg 2x Dumbbells Goal : 40 Devil Press Total. Score: Time to complete 40 Devil Press, or total reps if not reached. Tie-Breaker : total reps of Devil's Press after the second round.

3:30min ON/30sec OFF 2x: 18 Shuttle Runs shared (7.5m) 15 synchronized line-facing burpees  max reps Wall Ball Shots shared 2x: 15 synchronized line-facing burpees 21 Wall Ball Shots max Shuttle Runs 2x: 21 Wall Ball Shots 18 Shuttle Runs max synchronized line-facing burpees **Advanced: 12/9kg Wall Ball Scaled: 9/6kg Wall Ball

Push Pull Strength Athlete A and B each choose one of them: - 4 min to built to 1 RM Pull Up - 4 min to built to a 3 RM Strict Press Leg Power Athlete A and B each: - 2 min to do max Reps alt. Pistol Squats / DDB Back Wards Lunges - 2 min Power Output ;-) **DB Weight: 2x 22.5kg/15kg

Part A: 0:00-1:00 Barbell Load 1:00-4:00 1 Clean Every Minute Part B: 4:00-5:00 Max Reps Ring Muscle-Ups In Part Α (1:00-4:00): 30 Seconds Lift, 30 Seconds Load or Deload  Score A: Total Load of Three Efforts Score B: Reps of Ring Muscle-Ups

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

2' for 1 attempt max back squat 2' for 1 attempt max deadlift 2' for 1 attempt max bench press If you fail first one, you get another try with 5kg less

Snatch + Hang snatch Best lifts added together Notes - Power or Squat Squat allowed

For Max Load:  1x Clean&Jerk In a Two-minutes window: 1st Minute - Load the Barbell 2nd Mnute - Complete the Lift After 2 attempts, top 14 scores will advance to a 3rd attempt. Top 7 scores will advance for a 4th and last attempt.

“Max Out” – Teams Version Max Clean & Jerk Weight (11 Minutes Total) Workout Format: All 4 athletes on the competition floor. 5 minutes for the 2 male athletes to establish their max Clean & Jerk. 1 minute transition time. 5 minutes for the 2 female athletes to establish their max Clean & Jerk.

For load: Each athlete picks one lift that they will do:  1 RM Thruster, 2RM Snatch or 3RM Clean All have 7min time window to find their max. Score is total weight in kg

For weight: 1 Clean (any style) 1 Front Squat 1 Shoulder to Overhead Every athlete has 5 minutes to find their max lift.

Strength - Hercules 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) Workout Flow: Athletes begin with an empty barbell. When the call of ‘Go!’ is given, they have 6 minutes to find their 1RM Snatch. Each athlete loads their own barbell without help. Clips must be used for every attempt. Before each lift, the athlete must tell their judge the weight on the barbell. They can take as many attempts as they want within the time. Each lift must be finished in the designated time to count. If an athlete starts a rep but doesn't finish it in time, it won't count. When the clock hits 6 minutes, the snatch window ends, and the jerk window begins. Athletes then have 6 minutes to find their 1RM jerk. They can set the height of the J-cups before this window starts. The barbell can be pre-loaded for this part of the workout. Athletes can take warm-up attempts in the snatch window if they finish early. However, those warm-up lifts won’t count unless completed in the jerk window. Athletes can make as many attempts as they want during the time. Score: Total weight of the Snatch & Jerk added together. Movement Standards: SNATCH ANYHOW - ID 4.01 Athlete moves object in one fluid motion from ground to overhead.  REP START  Object-on-ground.  Hand(s) on object.  REP END  Overhead lock-out: Standing tall position is achieved. Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  Object is moved in one fluid motion from ground to a overhead position. SHOULDER TO OVERHEAD - ID 5.05  Athlete moves object from shoulders to overhead. REP START  Standing tall  Object supported in the front-rack  REP END  Overhead lock-out:  Standing tall position is achieved  Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  None.

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

1 REP MAX CLEAN 00'00-06'00: FEMALE 1 06'00-12'00: FEMALE 2 12'00-18'00: MALE SCORE: TOTAL LOAD (3 ATHLETES)

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets RX 1st :  8 Ropeclimbs  + max Reps alt Fatbar-Thruster  2nd:  16 BMU +  max alt Fat-Thruster 3rd:  32 C2B + max Reps alt.  Fatbar-Thruster 4th:  48 Pullups + max Reps alt. Fatbar-Thruster RX: 53/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Intermediate 1st :  6 Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  12 BMU + max alt Fatbar-Thruster 3rd:  24 C2B + max Reps alt.  Fatbar-Thruster 4th:  36 Pull ups + max Reps alt. Fatbar-Thruster INT: 48/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Scaled 1st :  4  (Short) Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  16Pull ups + max alt Fat-Thruster 3rd:  6 (Short) Ropeclimbs + max Reps alt.  Fatbar-Thruster 4th:  24 Pull ups + max Reps alt. Fatbar-Thruster SC: 38/28

EMOM 12: 5 REP MAX FRONT SQUAT [ATHLETE 1] 4 REP MAX FRONT SQUAT [ATHLETE 2] 3 REP MAX FRONT SQUAT [ATHLETE 3] 2 REP MAX FRONT SQUAT [ATHLETE 4] SCORE = COMBINED POWER OUTPUT  PAIR 1 WILL BEGIN 0-6 MINUTES PAIR 2 WILL THEN BEGIN 6-12 MINUTES EACH INDIVIDUAL WILL ALTERNATE EMOMS MUST BE CLEANED FROM THE FLOOR YOU CAN SQUAT CLEAN FIRST REP 

AMRAP 12: [PAIR 1] 8 SYNCHRO DUMBBELL GROUND TO OVERHEAD 8 SYNCHRO BURPEE OVER DB SPRINT AND TAG NEXT PAIR [PAIR 2] 8 SYNCHRO DUMBBELL THRUSTERS 8 SYNCHRO BURPEE OVER DB WEIGHTS: 1X10KG, 1X12KG, 2X15KG, 1X22.5KG SCORE = TOTAL ROUNDS & REPS COMPLETED ONCE YOU HAVE CHOSEN YOUR WEIGHT YOU MUST STICK WITH IT THROUGHOUT WORKOUT YOU CAN DB SNATCH OR CLEAN & JERK

16 MINUTE WINDOW [2:00] 20 SYNCHRO HIGH KNEES [3] MAX SYNCHRO POWER CLEANS [4] [4:00] 15 SYNCHRO TOES TO BAR [2] MAX SYNCHRO POWER CLEANS [4] [6:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX SYNCHRO POWER CLEANS [4] [8:00] 5 WALL WALKS [1] MAX SYNCHRO POWER CLEANS [4] [10:00] 5 WALL WALKS [1] MAX POWER CLEANS [4] [12:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX POWER CLEANS [4] [14:00] 15 SYNCHRO TOES TO BAR [2] MAX POWER CLEANS [4] [16:00] 20 SYNCHRO HIGH KNEES [3] MAX POWER CLEANS [4] WEIGHTS: 25/35/50/60KG SCORE = MAX REPS OF POWER CLEANS