WOD Explorer

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

WOD 2 Time cap: 15 min Max Weight  S2OH from rack Front SQUAT from rack CLEAN

💥 „MAX & REPS“ A) 6 min time cap:  Athlete 1: Find 1RM for comlex  Snatch + OHS Athlete 2: Find 1RM for comlex  Power jerk  + split jerk 1 min Rest B) 90s time cap:  Athlete 1: max reps 70 %  of 1RM OHS Athlete 2: max reps 70 %  of 1RM STOH

For Max Load   RX Teams: 6x 0:40 On – 0:20 Off Athlete A: 3-RM Back Squat Athlete B: 1-RM Snatch multiplied by 1.5 Both athletes have 3 attempts for a maximum weight. Each attempt must start and finish within a 40-second window. The athletes’ attempts alternate between Athlete A and B. Back Squat / Snatch.

Every 90 sec x 3 rounds 2 rep max Hang Snatch 30 sec for attempt + 60 sec rest

2 Rep Max Hang Squat Clean ______________ SCALED (45+) any Clean (Power or Squat)

Komplex: 1 Clean + 2 Hang Clean 3 Intervalle: 30 Sek. ON / 60 Sek. PAUSE Score: Schwerster erfolgreich absolvierte Komplex (in kg) Tiebreak: Max. Reps Front Squats innerhalb der 30 sec, direkt nach erfolgreichem Komplex Bewertung & Vergleichbarkeit: - Gewichtssprünge in 2,5 kg möglich - Männergewicht wird mit Faktor 0,7 multipliziert und angeglichen. Siehe Tabelle.

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

40/36/32 cal RowErg 30 TTB 20 Burpee over rower 10 Wall walks 20 Burpee over rower 30 TTB 40/36/32 cal RowErg Remaining time max reps box jump over

The instructions in English are provided in the attached documents. 1 RM squat clean (Nabačaj u čučanj) Time cap 5’ Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom koju koristi tokom snimka. Takmičar može imati već nameštenu prvu kilažu za dizanje i na 3-2-1 jasno na snimku MORA da izjavi koju kilažu diže. Može uraditi koliko god dizanja želi u okviru 5 minuta. Ako takmičar krene da podiže kilažu i u toku ponavljanja tajmer svira kraj, ponavljanje neće biti validno. Standard: Svako ponavljanje MORA da počne sa šipkom na podu — ne sme se koristiti “hang clean”. Podizanje šipke MORA da bude u jednom neprekidnom pokretu. Šipka MORA da završi u prednjem “rack” položaju, sa laktovima jasno ispred šipke. U hvatanju šipke kukovi MORAJU biti ispod vrhova kolena (“below parallel”). Na vrhu ponavljanja MORA se potpuno uspraviti — kukovi i kolena MORAJU biti potpuno ispruženi (zaključani) pre nego što se ponavljanje smatra uspešnim. Ako u hvatanju koleno dotakne pod ili šipka ne završi u pravilno pozicioniranom holdu — ponavljanje se ne računa. Osigurači MORAJU biti na šipci pre dizanja, ako nisu penal je -10kg

Max distance Concept2 Bike YGIG

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

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

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

25.1A /TIME CAP 7 min/ BUY IN 30 CALORIE ROW 3 ROUNDS 9 POWER CLEANS 6 BAR FACING BURPEES 9 T2B / KNEES RAISES (Scaled Women Only) *REST 1 min 25.1B /TIME CAP 4 min/ 1 REP MAX CLUSTER MEN (Power Cleans) Rx 80kg  |  Masters 70kg  |  Advanced 60kg  |  Scaled 50kg WOMEN (Power Cleans) Rx 55kg  |  Masters 45kg  |  Advanced 45kg  |  Scaled 35kg

Every 2min x 4 sets: 1st set: 4RM Touch and go Snatches 2nd set: 3RM Touch and go Snatches 3rd set: 2RM Touch and go Snatches 4th set: 1RM Snatch

WOD 1A (TC 8 min) 1 RM bänkpress 1 min vila WOD 1B (TC 3 min) Max rep toes-to-bar

For Max Weight: E3mom x 3 Clean & Jerk (25sec Window, 2 attempts per window)

In a 15 Min Window Establish 1 Rep Max Bench 1 Rep Max Back Squat 1 Rep Max Deadlift 00:00 - 05:00 - Bench 05:00 - 10:00 - Back Squat 10:00 - 15:00 - Deadlift

6 MINUTES TO FIND 1 RM SNATCH (each athlete - ATLETA A + ATLETA B) 1 rm snatch time cap 6' All Division

3rm Hang Squat Clean

CF Total 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift Rezultat je zbir 3 lifta

"Partner Movement Intervals" For Max Repetitions Rx Round One and Three 02:00 Work / 00:30 Rest Partner One: 12/15 Calorie Row Partner Two: 21 Dumbbell Snatches (15/22.5kg) Partner One: Max Effort Toes to Bar Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 12/15 Calorie Row Partner One: 21 Dumbbell Snatches (15/22.5kg) Partner Two: Max Effort Toes to Bar Scaled Round One and Three 02:00 Work / 00:30 Rest Partner One: 9/12 Calorie Row Partner Two: 21 Dumbbell Snatches (7/12.5kg) Partner One: Max Effort Hanging Knee Raises Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 9/12 Calorie Row Partner One: 21 Dumbbell Snatches (7/12.5kg) Partner Two: Max Effort Hanging Knee Raises Format This workout consists of 4 rounds Each round follows a 2:00 work / 0:30 rest interval structure Partners alternate roles each round so that both athletes complete equal work across the workout Score is the total number of Repetitions accumulated across all four rounds The row calories and dumbbell snatches must be completed before max effort work begins — any remaining time goes towards the max effort movement How Each Round Works When the clock starts, Partner One begins on the rower while Partner Two gets ready for the dumbbell snatches Once Partner One hits the required calorie target, Partner Two can begin the dumbbell snatches Partner Two must complete all 21 dumbbell snatches before Partner One can begin the max effort movement on the pull-up bar Any time remaining after the calories and snatches are done counts towards max effort reps At the 2:00 mark, both athletes stop and rest for 30 seconds before the next round begins Rowing The monitor must be reset to zero before each round — judges are responsible for confirming this The athlete can start on the seat with feet in the strap but hands off the handles The calorie target must be displayed on the monitor before the athlete leaves the rower Dumbbell Snatches Athletes may use one or both arms — alternating or single arm are both permitted Each rep begins with the dumbbell on the floor The rep is complete when the athlete is standing fully upright with the dumbbell locked out overhead, arm fully extended, and hips and knees extended The dumbbell must touch the ground between each rep — BOTH HEADS of the dumbbell must touch the ground on each repetition The non-working hand must not make contact with the body or the dumbbell during the rep Athletes may switch hands as often as they choose All 21 reps must be completed — there is no scaling of rep count between Rx and Scaled Toes to Bar (Rx) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both feet must make contact with the bar simultaneously on every rep Kipping is permitted The rep is complete when both toes touch the bar at the same time, with the feet making contact above the hands Any rep where only one foot touches, or feet touch below the hands, will result in a no-rep Hanging Knee Raises (Scaled) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both knees must be raised simultaneously and must reach above hip height to complete the rep Kipping is permitted The rep is complete when both knees reach hip height or above

CLEAN LADDER Please see below the weights allocated for each divison as well as tiebreak points. Elite/Rx : M - 100-110-120-125-130-135-140-145-150-155kg Elite/Rx : F - 70-77.5-85-87.5-92.5-95-97.5-100-102.5-105kg" Masters 35+ : M - 95-102.5-110-117.5-125-130-135-140-145-150kg Masters 35+ : F - 60-67.5-72.5-77.5-82.5-87.5-92.5-95-97.5-100kg" Masters 40+ : M - 95-100-105-110-115-120-125-130-135-140kg Masters 40+ : F - 60-65-70-75-80-82.5-85-87.5-90-92.5kg Intermediate : M - 75-85-90-95-100-110-120-125-130-135kg Intermediate : F - 50-55-60-65-70-75-80-82.5-85-87.5kg Scaled/Teens 16-17 : M - 60-67.5-72.5-77.5-85-90-95-97.5-100-102.5kg Scaled/Teens 16-17 : F - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : M - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : F - 30-35-40-45-50-55-60-65-70-75kg WORKOUT FLOW  This will be run on an EMOM format with each division rolling through one after the other. (1st min - 1M/1F athelete lift, 2nd min 2M/2F athletes lift....etc)  There will be a 1min break between categories. The athlete will have 50 seconds in which to complete their lift followed by a 10 second transition to advance down the field of play to the next bar.  If they fail a lift, they may try again as many attempts within the 50 seconds as they choose. The lift must be completed within 50 seconds. If athlete fails a lift and doesnt want to attempt again they then start deadlifts for the remaining time for the tiebreaker.  Once an athlete has completed a successful lift and advanced to the next platform - if they deem this bar too heavy to clean they can begin max deadlifts for 50s to complete the tie breaker. If an Athlete completes the ladder, then once that successful clean has been completed, the tiebreaker may be started immediately. STANDARDS  Clean: Squat clean/power/split clean is allowed. A hang clean of any variation is not allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. If the athlete or the bar leaves the lifting platform at any point during lift attempt - NO REP  Lift must be approved by Judge. If dropped before Judge confirms its a good lift, NO REP. Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing or deliberate driving of the bar into the floor is allowed. If the bar is dropped at any point, it must settle before starting the next rep. Ie you cannot catch it on the bounce.

30 sec Lift / 10 sec Rest 1 Snatch (Seperator: OHS) 60 / 45 kg 65 / 50kg 70 / 55 kg 75 / 57,5kg 80 / 60kg 85 / 62,5kg 90 / 65kg 95 / 67,5kg 100 / 70kg

Max Load TC 6 minutes Complex 1 Any Clean 2 Thrusters 3 Shoulder to Overhead 4 Front Squats Deadline is 30.11. at 23.59