WOD Explorer

Snatch Ladder 30 sec ON, 30 sec ROTATE Separator: Overhead Squat Men Rx:80 / 90 / 10 / 105 / 110 / 115 / 120 / 125 / 130kg Men Masters 35-40: 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110kg Men Masters 40+: 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Advanced:60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Scaled: 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85kg Women Rx: 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90kg Women Advanced: 35 / 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75kg Women Scaled: 25 / 30 / 35 / 40 / 45 / 50 / 55 / 60 / 65kg

50/40 Calories C2 Bike-erg 30 Overhead Lunges 40/30kg 50/40 Calories C2 Bike-erg Max Reps Overhead Lunges 40/30kg

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works (M/F) Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works (M/F) Each Athlete Max Out of 1 Clean 1 Hang Clean 1 STOH

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works  Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works Each Athlete Max Out of 1 Clean 1 Hang Clean 1 stoh

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs and with a snatch grip. 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. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Deadlift 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. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

3 Rep Max, in 10min. Overhead Squat

3 Rep Max, in 6min. Overhead Squat

3 Rep Max, in 6min. Overhead Squat Masters 50+: Front Squat

RX  3 Lifts / 1 Lift every 2:00 Clean Complex 1 Hang Clean + 4 Frontsquats Lift must be completed in 1:00 Window Men lift on odd minutes / Women lift on even minutes Score: Total Weight of all 6 Lifts

All Event 3: 1 Squat Clean + 1 Cluster  Build up to a 1RM  Bench Press  Build up to a 1RM

Workout Description: Individual Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite, Master 35, Intermediate, Master 40/45, Teens Weights: Elite + Male 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 - 170 kg + Female 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 kg Master 35 + Male 120 - 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 kg +Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 kg Intermediate, Master 40/45 + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg Teens  + Male 90 - 95 - 100 - 105 - 110 - 115 - 120 - 125 kg + Female 40 - 50 - 55 - 60 - 65 - 70 - 75 - 80 kg 

Workout Description: Team Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite Team, Intermediate Team Weights: Elite Team + Male 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 kg + Female 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 kg Intermediate Team + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg

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.

WOD 1 – “Jingle All the Way” With a running clock, the team will have 6 intervals of 2 minutes (00:00-12:00) to complete: 10/8 calorie Ski Erg (one Athlete) 8 Worm Squats (all Athletes) 8 Worm Lunges (all Athletes) 8 Worm Shoulder to Shoulder (all Athletes) In the remaining time max calories on Ski Erg (one Athlete) The worm must be off the ground during the entire 12 minutes Athlete #1: Ski Erg (Intervals 1 & 4) Athlete #2: Ski Erg (Intervals 2 & 5) Athlete #3: Ski Erg (Intervals 3 & 6) Beforehand, the team decides which teammate will be Athlete #1, #2 & #3. At the call of 3-2-1 GO, the first Athlete #1 is up to complete the calories on the Ski Erg, while Athletes #2 & #3 hold the Worm. After completing the prescribed calories on the Ski Erg, Athlete #1 joins Athletes #2 & #3 to execute the Worm Squats, Lunges and Shoulder to Shoulders. Finally, Athlete #1 goes back to the Ski Erg to do max calories in the time remaining in the 2:00 window, while Athletes #2 & #3 continue holding the Worm. At the 2-minute mark on the clock, Athletes #1 and #2 switch places, i.e., Athlete #2 performs on the Ski Erg, while Athlete #1 joins Athlete #3 in holding the Worm. Athlete #2 does 10/8 calories on the Ski Erg, then all three do the Worm Squats, Lunges and Shoulder to Shoulders, and finally Athlete #2 does max calories possible on the Skie Erg in the remaining time of the 2-minute interval (till 4:00), while Athletes #1 & #3 keep holding the Worm. Finally, at the 4-minute mark on the clock, Athlete #3 is up to perform on the Ski Erg, while Athletes #1 & #2 enjoy their time with the Worm. This Athlete will also have 2 minutes (till 6:00) to find their max calories on the Ski Erg. This pattern (all the Athletes on the Ski Erg) is repeated two times, making a total of 6 rounds of 2-minute intervals with each athlete completing 2 intervals. The penalty for dropping worm at any time during the workout is 10 Synchro Squat Jumps over the Worm (all three Athletes), before the team can continue where it stopped. Sum of the max calories in all 6 intervals is the result of the team for WOD 1.

WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.

26.5 A, E3MOM (1min Rest btws) 4 Sets 80 DU 16 DB Sn (25/17.5kg) Max reps BBJO After 16min into 26.5 B, TC 6min DB OH-Hold (25/17.5kg)

26.5 A, E3MOM (1min Rest btws) 4 Sets 60 DU 16 DB Sn (22.5/15kg) Max reps BBJO After 16min into 26.5 B, TC 6min DB OH-Hold (22.5/15kg)

26.5 A, E3MOM (1min Rest btws) 4 Sets 100 SU 16 DB Sn (15/10kg) Max reps BBJO After 16min into 26.5 B, TC 6min DB OH-Hold (15/10kg)

5MIN TC. to find a 1 Rep Max Bench Press  (all categories)   WICHTIG! Brustkontakt mit der Langhantel. Arme voll durchstrecken. Einen Person zum Gewichte aufladen kannst Du Dir als Hilfe nehmen  (sonst wird es zu voll unterm Rack). 1MIN REST (Zeit zum Ab-/umbauen für Part B welcher ab der 6MIN startet.)

Max Rep Bench Press  RX (16-44)  50/30kg RX (45+)  SCALED (Alle) SCALED (45+)  40/20kg Movement Standards bleiben gleich (siehe 2A). Ins Rack absetzen zum Pausieren ist erlaubt.

Max Clean + Hang Clean

3 Windows* to Find Your 1 rep Max Squat Clean and Jerk 3x 30s lift 1:30 rest

3 Windows* to Find Your 1 rep Max Clean and Jerk 3x 30s lift 1:30 rest

3 Rep Max Clean

8min EMOM - for reps: 1: max cal ECHO- Partner A 2: max cal ECHO Partner B 3: max WB - Partner A 4: max WB - Partner B 5: max T2B - Partner A 6: max T2B - Partner B 7: max cal ECHO - Partner A 8: max cal ECHO - Partner B Wallball - RX @9/12kg Wallball - scaled @6/9kg Ablauf: -Sitzhöhe des ECHO darf vor dem Start angepasst werden -Start hinter der Startlinie -Partner A absolviert Minuten 1-3-5-7, Partner B 2-4-6-8, wobei beide die gleichen Movements in der gleichen Reihenfolge absolvieren -Es steht pro Team nur ein ECHO zu Verfügung, Cal werden direkt weitergezählt. Ergebnis ist die Cal-Anzahl am Ende der 2. und 8. Minute Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

1 Rep Max Back Squat 1 min rest 1 Rep Max Bench Press

PAIRS EVENT 1 3RM FRONT SQUAT from floor From 0' to 5' (time cap: 5') REST 4' PAIRS EVENT 2 2 ROUNDS FOR TIME (IGYG, on time each athlete) 12 Cal Echo Bike 20m + 20m Sled Push (36kg) 20m + 20m Sprint From 9' to 13' (time cap: 4') REST 5'

Load & Go – 5 min Time Cap • 60 Meter sandbag walking lunge 40/20kg • In remaining time max distance skill mill run Score = Lunge + Run distance Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will pick up the sandbag and start completing the 60m walking lunge. The lunge will be completed between two lines 6 meters apart so athletes will complete 10 x 6 meters. Athletes can only break the lunge at either end of the 6 meters, if they drop the bag between the lines they must go back to the last line to continue the lunge. • When the lunge is complete the athlete will have the remainer of the 5 minutes to accumulate max distance on the skill mill runner. • The fourth and final workout of the semi final clash will start 2 minutes after the end of this 5 minute workout. Movement Standards Sandbag walking lunge – Male athletes will use a 40kg sandbag or female athletes will use a 20kg sandbag. Athletes can carry the sandbag either in a bear hug position or on their shoulder. Athletes must start with both feet behind the start line then lunge forward so that their knee makes contact with the floor, they must then stand tall so that both legs are straight, and hips are open. Stepping through without extending the legs and hips on the lunge is not permitted. At the end of the lunge and at any change of direction the athlete’s front foot must cross and be clear of the line, the athlete must then stand tall with legs straight and hips open to complete the lunge. Skillmill run – Athletes will have the remainer of the 5 minutes after the sandbag lunges are complete to accumulate a max distance run. Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. The teams judge will note the total distance at the 5 minute mark, any distance that ticks over after 5 minutes will not be counted.

3 rnds 30/30s ON / ON athllete A max athlete B max 1 min rest  2 min max reps C and J