WOD Explorer

WORKOUT:  This workout is a two part scorer: Females lift total, Male lift total. 3a) In 10:00 [FF] Buy in: 16 Cleans @ 50kg 12 Cleans @ 60kg 8 Cleans @ 70kg 4 Cleans @ 75kg Into: 1RM Clean  10:00-12:00 REST 3b) in 10:00 [MM] Buy in: 16 Cleans @ 80kg 12 Cleans @ 90kg 8 Cleans @ 100kg 4 Cleans @ 110kg Into: 1RM Clean  ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: The workout is a 10-minute window to complete a buy in of 16-12-8-4 Cleans at increasing barbells into a 1RM Clean.  Female athletes will lift first. Male athletes must wait behind the start line until the transition is complete.  Athletes are responsible for loading their own barbells. Barbells must start unloaded.  Female Lifting Window (0:00-10:00) On “GO”, female athletes load their bar to Barbell Weight 1 and begin the 16 cleans. There is no minimum workload for athletes, split reps as see fit.  Once 16 reps are completed and confirmed, athletes load to Barbell Weight 2 and complete 12 cleans. Continue this pattern: Weight 3 → 8 reps Weight 4 → 4 reps Upon completion of the ladder; athletes attempt a 1rm attempt.  At 10:00 there is a 2 minute transition window:  During this time, female athletes will strip the bars completely and place weights in the space outlined by the judge. Judges confirm lanes are clear. And Male athletes move into position. Male Lifting Window is from minute 12:00 to 22:00.  On “GO”, male athletes repeat the same format using the male weights. Load to Barbell Weight 1 → 16 cleans. Then Progress through 12–8–4, then use remaining time for a 1RM clean. Movement standards:  Clean: - The bar starts on the floor. Any variation of clean is accepted: Power, Squat, Muscle etc.  - The rep counts when the athlete receives the bar in a secure front rack and is standing tall with knees and hips locked out and is in full control. - If going “touch and go” arms must be straight when the bar touches the floor (No bouncing). - Athletes must wait for judge confirmation before 1RM attempts. Common no-lifts:  - No control in the front-rack - Failing to stand fully - Bouncing touch and go reps - No clips - Starting reps before judge approval - Throwing BB off shoulder after 1rm attempt. Athletes must wait for down signal from judges.  Scoring: This workout will receive two scores; one for the males and one for the female athletes.  If the ladder is completed within the 10-minute window the score will be the combined total of heaviest successful clean.  If an athlete reaches failure during the ladder, their last successful lift is their max contribute to the team total.  For example. If one athlete taps out at the 100kg BB, but athlete 2 completes all 4 reps at 110Kg. Athlete 1’s score would be 100kg  If the ladder is not completed athletes score will be total reps completed within the 10 min window. On the leaderboard this will be represented as 1kg=1rep.  For example, if your team completed the first BB weight but no further you will received a score of 16 reps represented at 16kg on the leaderboard.  There is NO tiebreak for this workout

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (One Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Other Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

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

For calories Echo Bike 4 Sets 3:00 On / 1:00 Off 20 Dual Dumbbell Squats 4 Lanes Run (25 Meters) max. cal Echo Bike in remain. time Weights: Rx Men 22,5kg Women 15kg Weights: Scaled Men 15kg Women 10kg All movements synchro in TEAM Edition!

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

RX, Intermediate and Masters 12x EMOM - Max Double DB Hang Snatch  - Max Toes to Bars - Max Double DB Front Squats  The score is the total number of repetitions performed in 12 minutes Regular 12x EMOM - Max Alt. DB Hang Snatch  - Max Single leg Toes to Bars - Max Single DB Front Squats  The score is the total number of repetitions performed in 12 minutes

For max rep: Deadlift  *every time you stop or switch, perform  RX: 12 syn. TTB Regular: 8 syn. TTB Newcomer: 5 syn. V-Ups  Weigths: RX: 80/60kg Regular: 60/45 kg  Necomer: 50/35 kg

 BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN COMPLEX        8-9 min:   REST  B-) 9-15 min: TONS COUNT (max c&j reps with athlete's choice of weight)   CLEAN COMPLEX: 1 clean + 1 hang clean + 1 jerk  SCORE A : total kg  SCORE B : kg X reps    *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN&JERK        8-9 min:   REST  B-) 9-15 min: TONS COUNT ( max c&j reps with athlete's choice of weight) score 1: total kg score 2 :  kg x reps *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

SHAKE IT TO THE MAX 11 min time cap  5 min work athlete 1 works for max calories athlete 2 works for max c&j reps (athlete's choice of weight) 1 min rest and switch roles score 1: total row calories score 2 : total kg (reps x kg)

SHAKE IT TO THE MAX 11 min time cap  5 min work athlete 1 works for max calories athlete 2 works for max c&j reps (athlete's choice of weight) 1 min rest and switch roles score 1: total row calories score 2 : total kg (reps x kg)

SHAKE IT TO THE MAX 11 min time cap  5 min work athlete 1 works for max calories athlete 2 works for max c&j reps (athlete's choice of weight) 1 min rest and switch roles score 1: total row calories score 2 : total kg (reps x kg)

For total load: A1: Snatch A2: Clean (dam)  A3: STOH  Scoring :  Lagets tyngsta snatch, clean och STOH adderas ihop till ert totalscore.  FFM-Lag snatch/STOH: Damer vikt x 1,3 Master (+50) x 1,1   Flöde: Runda 1-3: A1 Snatch   Runda 4-6: A2 Clean (måste vara en dam)  Runda 7-9: A3 STOH Varje lyftfönster är 20s och däremellan en 5s transition. Första lyftfönstret är lane 1. Andra lyftfönstret lane 2 osv. Så fortsätter tills alla 9 rundor är genomförda. Standard Alla atleter har varsin skivstång och de vikter som finns inom sin lane. Inga andra vikter får användas. Atleter får både höja och sänka vikt. Lyftet måste vara genomfört inom 20s. Flera försök inom samma lyftfönster är tillåtet. STOH får startas från rack.  Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/    

BEGINNER WOMEN   PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B 4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS    

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load Synchro Snatch Complex:   1 Sync. Snatch 1 Syncç Hang Squat Snatch 1 Sync.  Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 50 Double Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Double Unders 15 Barbell Thrusters 100 Heavy Jump Rope   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS      

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Double Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Synchro Snatch Complex: 1 Synchro Snatch 1 Synchro Hang Squat Snatch 1 Synchro Overhead Squat

E150SECS x 4 SETS (performed as IGYG) 120 SEC ON / 30 SEC OFF 1st: 4-Shuttle-Laps into max reps Jerk (any) until Cap.  2nd: 3-Shuttle-Laps into max reps Jerk (any) until Cap.  3rd: 2-Shuttle-Laps into max reps Jerk (any) until Cap.  4th: 1-Shuttle-Laps into max reps Jerk (any) until Cap. Elite:  Weight I: 90/60 Weight II: 100/70 Weight III: 110/75 Weight IV: 120/80 Int: Weight I: 70/47,5 Weight II: 80/55 Weight III: 90/60 Weight IV: 100/70 Scaled:  Weight I: 35/25 Weight II: 40/30 Weight III: 50/35 Weight IV: 60/40

In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat 1 Attempt in Each Set All Attempts:  First 60 seconds: Load Next 30 seconds: Wait Next 30 seconds: Lift Score: Best Effort

Reach 60 D-Ball Shoulder Rack Squats In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats 1 Minute Rest In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats (Count D-Ball Squats from where you stopped in Round 1) 1 Minute Rest In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats (Count D-Ball Squats from where you stopped in Round 2) Cross the finish line Drag Rope: Small, Medium, or Large (Athlete's Choice) Click to See Drag Rope   D-Ball: 70 kg

RM LADDER 00:20 ON 00:10 OFF 1 SANDBAG CLEAN -- ELIMINATORIO, SI NO COMPLETA PESO NO AVANZA --

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean