WOD Explorer

18 Synchro Power Snatches @55k/35kg   6 Rope Climbs 24 Synchro Toes to Bar   6 Rope Climbs 24 Synchro Toes to Bar    6 Rope Climbs 18 Synchro Power Snatches @55/35kg 36M Handstand Walk*          (*Can be done as you choose)

21 Synchro Pull-ups 15 Worm Thrusters @80kg 18 Synchro C2B 15 Worm Thrusters @80kg 15 Synchro Bar Muscle-Ups 15 Worm Thrusters @80kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @60kg 15 Bar Muscle-Ups** 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish **Can be shared between teammates

40 Ring muscle-ups 50 D-ball Cleans @60kg 160 cal C2 bike erg        *free strategy

30 Ring muscle-ups 140 cal C2 bike erg 50 D-ball Cleans @60kg/40KG        *free strategy

1K SYNCHRO RUN SYNCHRO BURPEE BROAD JUMP (OPEN/SCALED 80m) SYNCHRO D BALL OVER HAY BALE + CARRY (OPEN 240 m/SCALED 160m) SYNCHRO TIRE PULL (OPEN 240 m/SCALED 160m) PARTNER CARRY (OPEN 240 m/SCALED 160m) 1K SYNCHRO RUN

Hyrox Wod 

Intermediate Athletes start with 12/10 cal in the first minute -> every minute add 2 calories Athletes chose Erg on their own, no switch inbetween the workout -> either Echo Bike or Ski Erg Score: total of completet rounds

Intermediate Athletes start with 12/10 cal in the first minute -> every minute add 2 calories Athletes chose Erg on their own, no switch inbetween the workout -> either Rower or Bike Erg Score: total of completet rounds

🔴 WOD 1 – CİĞERİM ÇIKTI! (Advance Man / Woman) Antrenman Programı Yapı: 750 metre Row 15 Burpee to Box Jump Over (BBJO) 500 metre Row 12 BBJO 250 metre Row 9 BBJO Box Yüksekliği: Advance Kadın: 60 cm Advance Erkek: 70 cm

WOD 2 – KAÇIŞ PLANI (Beginner Man / Woman) Antrenman Programı 40 – 35 – 30 Knees to Chest (K2C) 10 – 10 – 10 Alternating DB Devil Press 12 – 8 – 4 tur Shuttle Run Dumbbell Ağırlıkları: Beginner Kadın: 12.5 kg (tek kol) Beginner Erkek: 17.5 kg (tek kol)

🟡 WOD 2 – KAÇIŞ PLANI (Advance – Scaled Man / Woman) Antrenman Programı 30 – 25 – 20 Toes to Bar (T2B) 10 – 10 – 10 Double DB Devil Press 12-8-4  tur Shuttle Run Dumbbell Ağırlıkları: Scaled Kadın: 2 × 12.5 kg Scaled Erkek: 2 × 17.5 kg Advance Kadın: 2 × 15 kg Advance Erkek: 2 × 22.5 kg

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

* 80 Heavy Jump Rope * 21 Barbell Deadlifts * 60 Heavy Jump Rope * 15 Barbell Deadlifts * 40 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights:
80 kg – 100 kg – 120 kg CAP: 8’

* 60 Heavy Jump Rope * 21 Barbell Deadlifts * 40 Heavy Jump Rope * 15 Barbell Deadlifts * 20 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights:
55 kg – 65 kg – 75 kg CAP: 8’

WOD 5 SABAH ŞOKU RUNNING 5 K TRAIL

2km Row (Male/Female Distance) Must be split into 250m sets Every 500m: Males complete 20 Cals on Echo Bike (10 Cals each) Timecap – 15 Mins