WOD Explorer

For Time 30 Chest to Bar Pull-Ups 30 Kettlebell Step Up Over 30 Front Squat 30 Kettlebell Step Up Over 30 Bar Muscle-Ups Time Cap : 13 Minutes ♂ 32kg / ♀ 24kg Kettlebell ♂ 80kg / ♀ 60kg Barbell ♂ 24’ / ♀ 20’ Box Score : Time to finish / Total reps at the time cap. Tie Breaker : Time at 15 Front Squats.

Push Pull Strength Athlete A and B each choose one of them: - 4 min to built to 1 RM Pull Up - 4 min to built to a 3 RM Strict Press Leg Power Athlete A and B each: - 2 min to do max Reps alt. Pistol Squats / DDB Back Wards Lunges - 2 min Power Output ;-) **DB Weight: 2x 22.5kg/15kg

FOR TIME BUY IN 400m Run 21 - 15 - 9 Ski ERG OverHead Squats Box Jump Overs / Box Overs (Open only) MEN RX: 60kg / 61cm MASTERS 35+: 50kg / 61cm MASTERS 40+: 50kg / 61cm ADVANCED: 50kg / 61cm SCALED: 40kg / 61cm WOMEN OPEN: 25kg / 51cm

FOR TIME BUY IN 400m Run Together 21 - 15 - 9* Ski ERG Synchro OverHead Squats Other Two Synchro Box Jump Overs * 21 - 15 - 9 21 - Ski: M1 / Synchro Box Jump Overs: M2 & F 15 - Ski: M2 / Synchro Box Jump Overs: M1 & F 9  - Ski: F  / Synchro Box Jump Overs: M1 & M2 TEAM FEMALE: 25kg / 51cm 1st MALE: 40kg / 61cm 2nd MALE: 50kg / 61cm

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

STRENGHT WARS  All Division TC:6min  Scaled  2 rounds 9x Synchro Clean 40/25kg 7x Synchro Front Squat 40/25kg 5x Synchro  hang Clean 40/25kg + doběh  Intermediate  15x Synchro Clean 60/40kg 12x Synchro Front Squat 70/45kg 9x Synchro Clean and Jerk 70/45kg + doběh 

AMAZONIE  All Division Amrap 10 Intermediate  ----------------------------- 50 Share Heavy Du  / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm)  20 Synchro Pull up  10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up  2x 15 Heavy Su  I go You go  15 Synchro parallette shoot throughs 2x 15 Heavy Su  (60 Su)  15/15 Synchro DB Longes 15/10 kg  2x 15 Heavy Su  (60 Su)  15 Synchro HR Push up  In remaining time Max Pull up 

Intermediate  4 rounds  12x HSPU (Athlete A) 6x Synchro Hang Snatch 50/35 12x HSPU (Athlete B)  6x Synchro 1x DB OHS 22,5/15kg  Scale 4 rounds  8x Wall Walk  (Athlete A) 8/8x Synchro Hang DB Snatch 15/10kg 8x Wall Walk (Athlete B)  8x Synchro 1x DB Goblet Squat 15/10kg

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

800m 100 Ring Rows 200 Box Push Ups 300 Air Squats 800m

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

3 Rounds for time: 20 Burpee Box Jumps (20“) 15-10-5 Sync. Overhead Squats (Both facing audience) 15-20-25 Sync. Toes to Bar Male Barbells: 50/60/70Kg Female Barbells: 35/40/45Kg Scoring: Time Time Cap: 13 Min.

2' for 1 attempt max back squat 2' for 1 attempt max deadlift 2' for 1 attempt max bench press If you fail first one, you get another try with 5kg less

Snatch + Hang snatch Best lifts added together Notes - Power or Squat Squat allowed

40 Goblet squat 24/16 30 DB alt. snatch 20/15 20 Jumping squat 10 S.A. Devil press 20/15 20 Down-up 30 DB S2OH 20/15 40 Alt. V-ups

40 Sync Goblet squat 24/16 30 Sync DB alt. snatch 20/15 20 Sync Jumping squat 10 Sync S.A. Devil press 20/15 20 Sync Down-up 30 Sync DB S2OH 20/15 40 Sync Alt. V-ups

A: F.T. T.C. 7 min. 1200m Row -- Squat hold B: F.T. T.C. 8 min. 30-20-10 BJO 60/50 Sync 2xKB Deadlift 24/16 C: F.T. T.C. 4 min. 25 Burpee over the rower --KB OH hold

A) 14 Minutes AMRAP 6 Toe to Bar/ Knee Raises/ Leg Raises 10 Dumbbell Thruster  14 Cal Row B) until minute 20:00 3 Rep Max Squat *For all weights & standards please read the movement standards carefully!

10 min AMRAP: 10 pull up 15 push up 20 air squat

In 4 minutes 1 RM komplex: 1 clean 1 front squat 1 shoulder to overhead

AMRAP 12: 3,6,9,12 etc.. Worm Squat Worm Push Press Burpee Over Worm *20 Team Skips Between Sets

Establish a 1RM for 3 deadlift, 2 stoh, 1 squat

For weight: 1 Clean (any style) 1 Front Squat 1 Shoulder to Overhead Every athlete has 5 minutes to find their max lift.

For time 3 laps Run 2x15m Worm Lunges 2 laps Run  10 Worm S2O 1 lap Run 10 Worm Squats Worm weight: 50kg Time Cap: 15 min Tie Break: completion of each run segment (after 3, 2 and 1 laps)

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

5 minutes to find 1RM complex 1 Clean 2 Front Squat 1 STOH Followed by  30 sec Max Echo Bike Score is kg and calories combined for both athletes Athlete 1 goes in 0-6 mins, Athlete 2 goes in 6-12 mins.

Complete as many rounds as possible in  17 minutes of: 50 calories row 40 lateral burpees over bar 30 bar muscle-ups 20 snatches @60kg 10 overhead squats @60kg --- NOTES The test begins with the athlete sitting on the rower with hands off the handle. After “3, 2, 1 … go”, row 50 calories. When the rower reads 50 calories, move to the barbell and complete 40 lateral burpees with hop over the bar. Once the burpees are complete, move to the pull-up bar and complete 30 muscle-ups. When the muscle-ups are finished, move to the barbell for 20 snatches and then complete 10 overhead squats. With time remaining, start a new round on the rower, and continue in the same fashion until 17 minutes have elapsed. The athlete’s score will be the total number of repetitions completed at the time cap.

AMRAP 7min: 1000m/900m Row Max reps Clean and Jerk 90/60kg ***Score is total reps of Clean and jerk Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start while seating on Concept2 rower.  On the mark 3, 2, 1 and go, athletes row 1000(m)/900(f) meters on Concept2 rower. After you have rowed 1000/900m you start working on Clean&Jerks. You are working until all 7 minutes are expired. Timer has to be visible in whole video. Standards Row – Row starts with athlete sitting on Concept2 rower. Prior to starting hand must be off the handles. Row start from 0m and athletes row until 1000m for males or 900m for females.  Athlete can get off the rower only when rower screen has passed prescribed meters. Clean&Jerks - For clean, athlete must bring barbell from floor to shoulder/front rack position in one smooth motion. Any style of clean in permitted: muscle, power, squat or split. While doing clean, no other part of the body except feet can touch the floor.  For Jerk, athlete must bring barbell from shouldr/front rack position to overhead in one smooth motion. Any style of Shoulder to overhead is permitted: strict press, push press, power jerk, squat jerk or split jerk. At the top of the jerk knees, hips, shoulder and elbows must reach full extension with the barbell directly over middle of athlete’s body and the feet in line under the body. Any style of Snatch in not permitted.