WOD Explorer

2-2-3 Intervall-Style 12/9 Echo Bike 10 Line Facing Burpees max Toes 2 Ring 2x 2 Minuten AMRAP , je mit 1 Min. Pause 1x 3 Minuten AMRAP Ziel: So viele Toes to Rings (T2R) wie möglich über alle drei Intervalle. Cap: 50 T2R insgesamt Tiebreak: Zeit, zu der die 50 T2R erreicht wurden

3 rounds as a Relay – 1 round per athlete 15/12 calories echo bike 40 double-unders 5/3 tower-overs 2 lanes sandbag lunge 40/30 kg Time cap 13 minutes

3 rounds for time: 15 cal Echo bike 1 barbell complex 10 Lateral burpees over barell *Barbell complex: 12 Deadlift 9 Hang Power clean 6 Alternating forward lunges (40kg) Time cap: 10 min

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (80kg/50kg) 30 Box Jump Overs 8 Shoulder to Overhead (80kg/50kg) 20 Toes To Bar 6 Clean and Jerk (80kg/50kg) 4 Rope Climbs

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (70kg/45kg) 30 Box Jump Overs 8 Shoulder to Overhead (70kg/45kg) 20 Toes To Bar 6 Clean and Jerk (70kg/45kg) 4 Rope Climbs

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

AMRAP 12 MINUTES  8/10 Echo bike calories  3,6,9,12,15… etc  Power clean and jerk Synchro toes to bar Rx/ Masters 80-99 8/10 Echo bike calories 43/60 kg barbell Masters 100+ 8/10 calories 38/52 kg TTB split not synch Scaling option 5/8 calories 30/43 kg barbell Synchro knee raises RULES Each element must be completed and credited by the judge for the next movement to be unlocked. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1 Go” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean.. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.   MASTERS 100+  The same movement standards apply however the TTB are not synchro. Instead athletes will split the reps as they wish between them - one athlete can perform all the reps if desired.

For full Medley flow and scoing please click here   0-40 Endurance - Five Mile Straight For Time - 40 minute Time cap For Time: 1 Mile Row 1 Mile Run 1 Mile Row 1 Mile Run 1 Mile Row 40-50 Rest 50-55 Power - Downnhill For Time - 5 minute Time cap 21 Cal Echo Bike 15 Double DB Hang to Overhead @ 22.5/15kg x 2 9 Cal Echo Bike

5 Rounds For Time: 1 Legless Rope Climb 24 Calories Air Bike 1 Legless Rope Climb 18 Ballistic Block Squats Then Cross The Finish Line

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

For Time 20 Shoulder-to-Overheads  20 cal echo Bike Time Cap: 7 minutes ADVANCED 60 KG INETRMEDIATE 50 KG NOVICE 40 KG

5 RFT: 15-12-9-6-3 (12-9-7-5-3) Cal Echo Bike Snatches Time Cap: 15min Men @ 50-60-70-80-90kg Women @ 35-40-45-50-55kg

FORGED BY METAL ART / TEST: MIXED EM   PART A FOR TIME: 15 Cal Assault bike 12 Clean and jerks @80kg. 9 Ring complex: 2 Toes-trough-rings + 1 Ring muscle-up 6 Snatches @80kg. 3 Legless rope climbs Time cap: 6 min. REST 3' PART B THEN FROM 9' to 15' 2 - 4 - 6 - 8 - 10 Pull-overs 5 - 10 - 15 - 20 - 25 Double Under Crossovers PART A - score is time PART B - score is time PART A Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат.  Почивка 3 минути между PART A и PART B. PART B Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат. 

100/80cal Echo bike (YGIG) 20 alt DB Snatches @22,5/15kg (each Athlete) 16 alt DB Snatches @25/17,5kg 50/30cal Echo bike 12 alt DB Snatches @32,5/20kg 8 alt DB Snatches @35/22,5kg

3 Rounds for time (TC: 8 Min) At the same time 3 Teammates 6 Synchro single arm devils press 1 Teammate 9/6 Cal echo bike 3 Wall walks - Then - 3 Teammates ‘X’ Synchro deadlift* * Round 1: 20 Deadlifts @60/30 Round 2: 15 Deadlifts @70/40 Round 3: 10 Deadlifts @80/50 Scaling This workout can be scaled, in terms of the load on the barbell. If a team wishes to scale the workout, they can choose to do so, but will be placed below the teams performing this workout as prescribed, no matter the finishing time In terms of scaling, the team can choose one weight to keep on the barbells for all rounds ( 30kg barbell for the females, or 50kg for the males), and must decide to do so, before the workout starts, and also notify the judge, if this wishes to be done

2-2-2-2min Intervals 15/10 cal. Echo Bike 15 Chest to bar Pull-ups Max Wall Balls in time remaining @9/6kg Rest 1min between intervals SCORE: Total number of Wall Balls completed

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 70/50kg)

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 60/40kg)

AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round

Part A: TC 5 minutes 60 DU 30m Run 20 Front Squat DB 2x22.5kg 40 DU 20m Run 10 Front Squat DB 2x22.5kg 20 DU 10m Run Max effort Front Squat DB 2x22.5kg Pause 1 minute Part B:  TC 2 minutes Max Effort cal Assault Bike

OVERALL NOTICE:  Every Athlete must perform at least 1 Rep of each gymnastic movement! _______________ SCALED F90+  40 Dual KB Hang Cleans 20 Jump. Pull-Up 30 Single KB Hang Snatches 30 Ring Row 30 Single KB Front Squats  20cal. Echo Bike calories (KB 16/10kg) NOTICE: If one Athlete is doing the KB work, in meantime Athlete 2 holds a Sandbag  in front of the body  20kg

For Time 32/24cal Echo Bike 1 Lane Front Rack Lunges 16 Toes-to-Bar 1 Lane Front Rack Lunges 24/18cal Echo Bike 1 Lane Front Rack Lunges 24 Toes-to-Bar 1 Lane Front Rack Lunges 16/12cal Echo Bike 1 Lane Front Rack Lunges 32 Toes-to-Bar 1 Lane Front Rack Lunges TC 14:00 Weights: OPEN: 70/50kg MASTERS 30 - 44: 60/40kg

For Time 24/16cal Echo Bike 1 Lane Lunges Anyhow 12 Toes-to-Bar 1 Lane Lunges Anyhow 18/12cal Echo Bike 1 Lane Lunges Anyhow 18 Toes-to-Bar 1 Lane Lunges Anyhow 12/8cal Echo Bike 1 Lane Lunges Anyhow 24 Toes-to-Bar 1 Lane Lunges Anyhow TC 14:00 Weights: 45/30kg

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

4min AMRAP Med Ball Cleans + Echo Bike Score = Reps+Cal MedBall Weights: MM 60kg, MF 60/40kg, FF 40kg

AT 0:00 - For time( TC: 8') 2 rounds 36/28 cal row 36/28 cal echo bike 36 2-DB squat 32,5/22,5kg AT 12:00 - For time (TC: 8') 21 - 15  - 9 Synchro HSPU Partner deadlift 200/170/140kg

2min Max Calories Assault Bike

FOR TIME 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. RING-/BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE TIME CAP: 15 MINUTES TIEBREAK:  THE TIME AFTER THE MUSCLE-UPS / CHEST-TO-BAR PULL-UPS ELITE AS PRESCRIBED RX 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE MASTER 35+ 1.5 MILES ECHO BIKE - TO SHARE 14 PISTOLS RIGHT - ATHLETE A 14 PISTOLS RIGHT - ATHLETE B 14 SYNC. BAR MUSCLE-UPS 14 PISTOLS LEFT - ATHLETE A 14 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE INTERMEDIATE 1.5 MILES ECHO BIKE - TO SHARE 28 PISTOLS - TO SHARE 20 SYNC. CHEST-TO-BAR PULL-UPS 28 PISTOLS - TO SHARE 0.75 MILES ECHO BIKE - TO SHARE SCALED 1.5 MILES ECHO BIKE - TO SHARE 20 BOX STEP-UPS RIGHT - ATHLETE A 20 BOX STEP-UPS RIGHT - ATHLETE B 15 CHEST-TO-BAR PULL-UPS - TO SHARE 20 BOX STEP-UPS LEFT - ATHLETE A 20 BOX STEP-UPS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE