WOD Explorer

Part A Time Cap: 15 minutes Buy In 4x5m HSW (5m Unbroken segment) 2-4-6-8-10 Dual DB Devil Press 2x20kg 10-8-6-4-2 Deadlift 150 Part 2 Time Cap 3 minutes: 1 rep max Deadlift

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

5 min 1 Rep Max Back Squat 1 min Rest 5 min 1 Rep Max Bench Press - Lyften ska vara godkända innan tiden tar slut. -För testet gäller placeringspoäng

For Weight: 1 Rep Max Snatch* *3 lyft

A: 3 sets: 1min to lift / 1min to change weights: 1st set: Front squat 5RM 2nd set: Front squat 3RM 3rd set: Front squat 1RM Score = 5RM weight + 3RM weight + 1RM weight + extra 1 minutes rest B: Max Touch and go reps of Snatch ELITE = Squat snatch 70/45kg ADVANCED = Squat snatch 50/35kg SCALED = Power Snatch 45/30kg Score = number of reps done

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

EMOM 4, Max Deadlifts (80/50kg) – You go, I go  👉 Partner*in A: arbeitet in Minute 1 & 3 👉 Partner*in B: arbeitet in Minute 2 & 4 👉 Beim Wechsel einschlagen (oder Fistbump) Skaliert: 50/30 kg Hier gilt: 2 Reps = 1 Rx-Rep

EVENT 2 In 5 mins find RM clean and jerk EQUIPMENT: - barbell - safety clips - weightlifting plates FLOW: On 3, 2, 1 go we pick up the previously loaded bar from the ground to perform a Clean leading into the Jerk. Multiple tryouts are allowed until the 5 min mark is still running. If the lift started 5 sec before the end of the 5 min mark, if the lift was successful it will be counted. If the lift started 4 sec before the end of the 5 min mark, the lift will be invalid. Your score is your heaviest successful lift done in the 5 min mark of the workout. STANDARDS: The Athlete will move the bar from the ground to the shoulder in one smooth motion. Power variations are allowed. Hang clean is not allowed. The barbell must pass through the front-rack position before going overhead. Snatching is not permitted. The Athlete will then take the bar from the shoulder to overhead. You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift. Strict press, push press, push jerk, split jerk are permitted. The rep will be completed when the Athlete stands up to full extension with the barbell fully locked out overhead directly over the middle of the athlete's body, with the arms, hips, and knees extended, and the feet in line under the body. If the feet remain wider than shoulders or not in line with the body (eg. one foot in step forward position) and the bar is dropped, the lift will be invalid. The loaded bar MUST have safety clips on before the lift otherwise the lift will be invalid. THE ATHLETE MUST LOAD AND UNLOAD THE BAR BY HIM/HERSELF! If otherwise, the lift will be invalid. VIDEO SUBMISSION STANDARDS   ● State your name, your division, and optional your training box  ● Film the bar and plates so the weight can be seen clearly. ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards.  ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.

Arena: Rig Arena   Athlete A & B complete max calorie bike erg  Athlete C & D: 10 YGIG Single Dumbbell Burpee Box Step Ups 20 Synchro Single Arm Dumbbell Snatch 30 YGIG Wall Balls    Everyday Variation :  Dumbbell 15kg / 10kg   Walls Balls 6kg / 9kg Box 20" Rules: All athletes start in the holding area - by the bike  Pair must be same sex for all the movements Athletes swap stations every round Time Cap : 15mins Score: Max bike erg calories and max rounds / reps Movement Standards:   Dumbbell Burpee Box Step Up - The rep starts with the athlete standing with a dumbbell facing the box.  The athlete will perform a burpee holding the dumbbell. The chest and thighs must both make contact with the ground.  The athlete will then come to a standing position (stepping or jumping forward is permitted).  The Dumbbell may not rest on their thigh while standing.  The athlete will then step up onto the box one foot at a time, the rep is complete once the athlete has reached full extension on top of the box. Wall Balls - The hip crease must pass clearly below the top of the knee at the bottom of the squat. The ball must make clear contact with the target. DB Snatch - The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. Both dumbbell heads need to touch the floor. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. C2 Bike - Damper setting can be on whatever setting athletes wish. 

Arena: Rig Arena   Round 1:   40 Syncro Hang Cleans  40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB     Round 2:   30 Synchro Hang Cleans   30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups   Round 3:   20 Synchro Hang Cleans  20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB   Intermediate Variation:   Male bar @60kg   Female bar @ 40kg    1 x Dumbbells 22.5kg / 15kg  Rules:   All athletes start in the holding area  Male and Female pair on the barbell, box & dumbbell movements   Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements   Time Cap: 15 minutes   Score: Total reps of TTB. If no TTB done, total number of reps.   Movement Standards:   Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position.  Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep. 

Arena: Rig Arena 12mins to find the team's max lift 1 clean  1 hang clean  1 front squat  Rules:   All athletes start in the holding area  Female athletes to start with 6 mins to hit a max lift each 1 minute to reset Followed by the male athletes If the lift starts before the 6mins time cap, the lift can continue, but the male pair cannot start their lift until their 6 minutes start Only the athletes lifting should be on the competition floor The clean and hang clean can be a squat clean or a power clean  All athletes have as many attempts as they wish in the 6 mins time frame  Once an athlete hits a weight, such cannot be reduced. Each athlete's weight is separate.   Time Cap: 13 minutes    Scores: All 4 lifts weight combined   Movement Standards:   Clean -  Barbell must start on the floor when beginning the lift. Power clean or squat clean is permitted. The rep is complete when the athlete reaches full lockout. Athlete must wait for the Judges approval before bringing the barbell down to begin the next movement. Hang Clean -  Barbell starts from the hang position. The rep is complete when the athlete reaches full lockout. Athlete must wait for the Judges approval before beginning the next phase of the complex. Front Squat - The barbell begins in the front rack position. The hip crease must clearly pass below the top of the knee at the bottom of the squat. The repetition counts when the athlete returns to full standing extension with hips, knees and shoulders in alignment - the barbell must be under control in the front rack position. Athlete must wait for the Judges approval before dropping the bar. The barbell cannot touch the floor once the lift begins. If the athletes starts the complex before the time is called the athlete may finish the lift. 

FOR OVERALL REPS 2MIN sync. Thruster  30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) 30s Rest 2MIN sync. Bar facing burpee over one bar 30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) ______________ SCALED 90+   (25/15kg) SCALED   (35/20kg) RX 80+ (35/25kg) RX (40/30kg) ELITE (50/35kg)

1 Attempt max time Handstand Hold Unlock additional attempts by performing 1 – 2 – 3 - … repetitions of the following movement Open: RMU Complex Masters 30 – 39: RMU Masters 40 – 49: BMU Masters 50+: Bar Complex

For Calories 4 Sets every 3:00 of x Reps synchro Toes-to-Bar 15 Partner Deadlifts 200/140kg Remaining time: Max cal Echo Bike x Reps: R1 = 25 / R2 = 20 / R3 = 15 / R4 = 10

Gwen: 15-12-9 unbroken Clean & Jerk 12 min Time Cap Score: Weight A+B (*letzte Runde darf 1x Gewicht gescaled werden)

For max weight Complex 3 Hang cleans (anyhow) 3 Front squats Flöde Start sker med en tom stång på golvet. På 3-2-1-Go får en börja lasta stången med vikt. En måste utföra hela serien i ett set dvs en får inte släppa ner stången mellan några reps. En får vila med stången på axlarna och i hang men får aldrig släppa greppet om stången. Time cap är 7 minuter och det är tillåtet att göra så många försök en vill under den tiden samt både höja och sänka vikten. Skulle en få en no rep utan att släppa vikten så får en fortsätta och försöka göra om den. Exempelvis en löser alla cleans men sen inte får godkänt på första front squaten, så får en fortsätta och försöka igen. Men så fort en släppt skivstången så måste en börja om helt. Standard Hang clean = Från start måste kroppen vara utsträckt och därför kommer första repen kräva att ni gör ett marklyft och sträcker ut höften. Därifrån får stången sen röra sig mellan höften och som lägst till ovanför knäna innan ni vänder den. Det är tillåtet att både göra hang power cleans och squat cleans. Front squat = Stången ska ligga fram på axlarna och i botten ska höftvecket vara under toppen av knät. Om en kör testet utanför klass Du behöver en skivstång och viktplattor nära till hands. Sen någon som kan hjälpa dig att hålla koll på dina reps :)

1RM - BACK SQUAT Not: Test 2A startar på minut 0. Efter T.2A-Vila 3 minuter (01:00-04:00). Test 1B startar på minut 4. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

3min Max reps bench @bodyweight %

EMOM 15: 1) Max Reps 2) rest 3) Max Reps 4) rest 5) Max Reps 6) rest 7) Max Reps 8) rest Repeat

FOR TOTAL ACCUMULATED WEIGHT FIND YOUR MAX WEIGHT FOR: 3 CLEANS 2 CLEANS  1 CLEAN THERE WILL BE 1 MINUTE TO FIND THE HEAVIEST POSSIBLE WEIGHTS OF EACH TEAM MEMBER AND EACH CLEAN STATION.

Lifting Complex for max weight: 7’ time for max weight 1 Clean 1 FSQ 1 Hang Clean 1 S2OH *must be unbroken *2,5kg increments Score: sum of total weights

Intervals 2 – 2 – 2 – 2 / 1 min rest 15x TTB* 11 Bar Facing Burpees In Remaining time Max Reps Snatch RX: 80 kg /55 kg Intermediate: 60 kg/ 45 kg *intermediate 13 TTB

Intervals 2 – 2 – 2 – 2 / 1 min rest 13x TTB 11 Bar Facing Burpees In Remaining time Max Reps Snatch - 70 kg

Intervals 2-2-2 / 1 min rest 9 TTB 9 Bar Facing Burpees In remaining time Max Reps Hang snatch – 40/25kg

Intervals 2 – 2 – 2 – 2 / 1 min rest 11 TTB Synchro 11 Bar Facing Burpees - to share In remaining time Max Reps Synchro Snatch - 50/35kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Elite Male 100-110-120-130-135-140-145-150-155-160 Elite Female 60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 105 Intermediate Male: 90 – 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 – 140 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Weight :100 –105 –110 – 115 – 120 – 125 – 130 – 135 – 140 -145 kg

Clean Ledder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Intermediate Male: 90- 95 –100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Test 2: Strength All Age Groups In 4 minutes establish a 1 rep max Clean and Jerk. Time Cap: 4 Minutes Test 2 Flow On the start signal, athletes may begin loading the bar and will have 4 minutes to find the heaviest weight they can lift for a one rep max clean and jerk. Athletes may make as many attempts as they wish and increase or decrease weight as they wish. Test 2 Movement Standards  For complete movement standards please see “Clean, Anyhow ID 3.01,” and “Shoulder to Overhead ID 5.05,” in the International Functional Fitness Federation’s Movement Standards  Test 2 Special Regulations The available weights will be in kilograms. The athlete can attempt the lift as many times as they want within the 4 minute window. Athletes are responsible for changing their own weights. They may increase or decrease weights at any time. All lifts must be completed before the time cap. If you finish a lift beyond the time that will result in a “no lift.” Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a “No Lift” and end the attempt. Athletes may use any style of clean and any style of shoulder to overhead that comes from the front rack position. Putting on the bar on the back of the neck to attempt a shoulder to overhead from the back rack is not allowed. Clips must be on the bar outside the outermost plates before any attempt can be made, and any unused plates must be removed from the lifting area. If an athlete fails or misses the jerk but does not drop the bar, they may reattempt the jerk and be credited with a good lift if successful. Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed. If an athlete’s knee touches the ground that will result in a “no lift.” The athlete’s score will be the weight of the heaviest lift successfully completed.