WOD Explorer

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

RX 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 40/60 kg Rind Dips Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk Scaled 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 30/40 kg Shoulder to Overhead @12.5/17.5 kg Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

A: 00:00-02:00 Athlete A: 500m Bike-Erg                    Then                    Max Reps: Snatch* Rest: 02:00-03:00 B: 03:00-05:00 Athlete B: 500m Bike-Erg                    Then                    Max Reps: Snatch*

CHALLENGE 3A PRIOR TO 6:00, COMPLETE: Start with 2 rounds of:     4 Pull-Ups/Jumping Pull-Ups     4 Clean 40/25 kg Then, 2 rounds of:     5 Pull-Ups/Jumping Pull-Ups     3 Clean 50/30 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 60/35 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 70/40 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 80/45 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 90/50 kg Rest 1 min and move to Challenge 3B Tie-break: time after every Pull-Ups. Result: Time Result if Time Cap: Total Reps CHALLENGE 3B 3 min to find  1 Rep Max Bench Press Result: 1 Rep Max Bench Press Kg

For max weight 1RM Back Squat Flöde Start sker med en tom skivstång i rack. På 3-2-1-Go får man börja lasta skivstången. Det är tillåtet att göra hur många försök man vill under 15 minuter. Lyftet måste vara avslutat och godkänt innan tiden gått ut. Skivstångslås måste användas vid alla försök. Det är ok att hjälpa den som ska böja med att ta av och på vikter. Standard Back squat ID 1.02 = Starta i utsträckt läge med skivstången bakom nacken, böj benen tills höftvecket är under knänas högst punkt och sen ställ dig upp till utsträckt position. https://functionalfitness.sport/wp-content/uploads/2026/02/iF3-Movement-Standards-2026.pdf Om en kör testet utanför klass En skivstång i rack behövs samt någon som kan hjälpa till med vikter och kolla djupet. Scorecards finns att hämta på open gym.

Workout 2: Bella Complex For Load: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead Athletes will have 8 minutes to BOTH establish a max load. Workout Flow Athletes will start with an empty barbell and have the full 8 minutes to load and attempt the Bella Complex. Only the athleteS may load their barbell. Collars must be used on all attempts. The barbell must be lifted from the floor at the start of each attempt (no racks). Athletes may take as many attempts as desired within the time cap. Only successful, completed complexes will count. The heaviest successful load will be recorded as the athlete’s score. Movement Standards Clean Any style of clean is permitted (power, squat, split). Bar must start from the floor and be received in a controlled position at the shoulders. Elbows must be in front of the bar in the rack position before moving into the front squat. Front Squat Hip crease must pass clearly below the top of the knee. Full extension of the hips and knees required at the top. Push Jerk Bar starts in the front rack or from the shoulders. Athlete must dip and drive the bar overhead. A re-bend of the knees is allowed, but the bar must lock out overhead with arms fully extended. Feet must return together under control for the rep to count. General Notes No dropping the bar from overhead between movements. If the barbell is dropped, the attempt is over. Complex must be completed unbroken; once the bar leaves the floor, it cannot touch the ground again until the final rep is locked out. Scoring Objective Score = Heaviest successfully completed Bella Complex COMBINED.

Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B  40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans  @bb 55/35

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  90-95-100-105-110-115-120-125-130kg F - 50-55-60-65-70-75-80-85-90kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  90-95-100-105-110-115-120-125-130kg F - 50-55-60-65-70-75-80-85-90kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  60-65-70-75-80-85-90-95-100kg F -30-35-40-45-50-55-60-65-70kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  60-65-70-75-80-85-90-95-100kg F -30-35-40-45-50-55-60-65-70kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

1 Rep Max Snatch

1 Rep Max Snatch

Perform this complex for maximum weight: 1 Clean (any style) +  1 Hang Squat Clean +  3 Front Squats +  1 Shoulder to Overhead (any style) 00:00 - 5:00 female athlete 1 builds up to a heavy complex - Rest 1 minute - 06:00-11:00 male athlete builds up to a heavy complex

EMOM 6 for maximum reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 9Kg 3 - Max Synchro Burpee to Plate

EMOM 6 for max reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 6Kg 3 - Max Synchro Burpee to Plate

EMOM 6 for max reps 1 - max Synchro Shuttle Run 2 - max Partner Wall Balls 6 Kg 3 - Max Synchro Burpee to Plate

00:00-04:00 Part A: 3 Unbroken Reps Max Shoulder To Overhead From Floor 04:00-05:00 Rest 5:00-15:00 Part B: 21-18-15-12-9 Calories Row Thrusters [40kg]

Max metres on rower Every 90 secs including at start All 3 athletes perform in sync: 2 wall ball thrusters 9/6kg 2 DB thrusters (1 DB) 22.5/15kg 2 barbell thrusters 50/35kg Every 90 secs add 2 reps; e.g. 00:00 2 reps, 01:30 4 reps, 03:00 6 reps etc

Minut 00:00 - 05:00 (mm:ss) TC 5 min 1 Rep Max Shoulder to Overhead Flöde Atleten startar del A stående vid rack (alternativt skivstång om rack ej används) och först när tiden startar får atleten lyfta av stången. Atleten har 5 minuter på sig att utföra en så tung shoulder to overhead som möjligt. Därefter vilar atleten fram till minut 8 på klockan. Vilan disponeras fritt av atleten. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Skivstången får vara lastad när tiden startar. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma utlåsning i toppläget. 

Find Your Max Weight: 2 Hang Clean + 2 Front Squat 3 Attempts / 6 Stationen / every 30 sec. starts one Athlete

Power Clean 1 rep max Teams will have 90sec for both athletes to complete a lift and then 30s to move on to the next bar.  If one athlete fails to lift the bar and one athlete succeeds, the team member that made the lift can continue on to the next bar.  male bar starts at 50kg female bar starts at 30kg Score = combined total of both athlete's heaviest lift

Every 1'30 x 6 - Max Tonnage 1'ON - 30" OFF Athlète A -> B -> C Max Squat Clean Athlète A -> B -> C Max Power Snatch Athlète A = WOMEN Athlètes B & C = MEN THE SCORE IS THE TOTAL OF WEIGHT A + B + C

For max rep - every 1'30 x 8 2 PART A & B ATHLÈTE A = WOMEN ATHLÈTE B & C = MEN EACH ATHLETE STAY IN IS ZONE PART A: 8 BURPEES BOX JUMP OVER @2 8 DB SNATCH SYNCHRO @2 IN REMAINING TIME MAX T2B/T2E/T2S/KR PART B: 8 BURPEES BOX JUMP @2 8 DB CLEAN & JERK IN REMAINING TIME MAX PUSH UP / KNEE PUSH UP ATHLÈTE C - SWICTH PART A AND B TO HELP ALL SYNCHRO ALL ATHLÈTE WAS DECIDED BEFORE THE START OF THE WOD AND CAN’T CHANGE

Clean Atlet har 45 sek på sig att genomföra 1 Clean på varje station. Vikter angivna i kg. Herrar: 100 - 110 - 120 - 125 - 130 - 135 - 140 - 145 - 150 - valfri vikt Damer: 65 - 70 - 75 - 80 - 85 - 90 - 95 - 97,5 - 100 - valfri vikt Tiebreak: Vid misslyckad clean avgörs tiebreak med max antal marklyft på nästa tyngre vikt. Ny startande varje minut.

Elite M / F 2-2-2-3 Intervals 12 Pistols (6/6) 10 WallFacing Hanstand Push Up 2 Legless Rope Climbs Max Handstand Walk in The Remaining Time Repeat for 4 sets Rest 1 minute between Intervals TC: 12 minutes