WOD Explorer

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 45 kg Time cap: 13 min

3 Rounds for time of: 400m run 15 Toes to bar 9 Overhead squats @ 40 kg Time cap: 13 min

3 Rounds for time of: 400m run 12 Toes to bar 9 Overhead squats @ 30 kg Time cap: 13 min

20 Synchro Burpees over the Worm @60kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @60kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @60kg

20 Synchro Burpees over the Worm @45kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @45kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @45kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @80kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @80kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @60kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @60kg

All Categories (See below for English Translation) A - 00:00 - 06:00 6 Minutes AMRAP 3 Power Snatch 6 Bar Muscle-Ups/C2B Pull-ups/Pull-Ups 9 Bar Facing Burpees *Beginner: Dead hang REST - 06:00 - 08:00 B - 08:00 - 11:00 3 Minutes Time Cap 1 RM Snatch Snatch Weights&Gymnastics Elite Category: M:70kgs/F:50kgs & Bar Muscle-Ups Master 35-39 Category: M:60kgs/F:40kgs & M:Bar Muscle-Ups/F:Chest to Bar  Pull-Ups Advanced Category: M:60kgs/F:40kgs M:Bar Muscle-Ups/F:Chest To Bar Pull-Ups Master 40+ Category: M:50kgs & Bar Muscle-Ups Scaled Category: M:50kgs/F:30 kgs M:Chest to Bar Pull-Ups/F:Pull-Ups Master 45+ Category: M:45kgs & Chest To Bar Pull-Ups Master 50+ Category: M:40kgs & Pull-Ups Beginner Category: M:40kgs/F:20kgs & M:30/F:20sec. Dead Hang Elite Fitness Games-24’ün ilk online eleme antrenmanı A ve B olmak üzere iki kısımdan oluşmakta olup toplam 11 dakika sürmektedir. İki antrenmanın skorları 1.A ve 1.B şeklinde ayrı olarak derecelendirmeye girecektir. Atletler A ve B kısımlarının her ikisini de tamamlamak zorundadır. A kısmında kabul edilebilir bir efor göstermeden B kısmına geçemezler. Antrenman için atletler 6 dakika çalışma, 2 dakika dinlenme ve 3 dakika çalışma şeklinde toplam 11 dakikalık bir kronometre/sayaç/timer/uygulama kullanmalıdır. Antrenmanın ilk kısmı (A) 6 dakika süren tekrar sayısı hedefli AMRAP tarzı bir antrenman olup atletler 6 dakika boyunca tamamlayabildikleri kadar çok tekrar tamamlayacaklardır. Atletler 6 dakikalık kısmın bitiminde 2 dakikalık dinlenme süresinin tamamını kullanmak zorundadırlar. İkinci kısım (B) 2 dakikalık dinlenme süresi bitmeden başlayamaz ancak atletler ağırlıklarını hazırlayabilir, ısınma kaldırışları yapabilir. İkinci kısım (B) için belirlenen süre başladığında atletler çalışmaya başlayabilirler. Tüm atletler için ikinci kısım (B) 3 dakika sürecektir. Bu kısımda atletler snatch hareketinde ulaşabildikleri en yüksek kiloya ulaşmaya çalışacaktır. Bu bölümde ağırlık değiştirme konusunda atletler yardım alabilirler. HAREKET STANDARTLARI Power Snatch: 1.Erkek Atletler 20kg standart ölçülerde olimpik bar kullanmak zorundadır. Kadın atletler varsa 15kg Olimpik Kadın Barı kullanabilirler. Hareketlerde kelepçe kullanılması zorunludur. 2.Plaka yükseklikleri olimpik ölçüde olmak zorundadır. Farklı plaka kullananlar olimpik ölçülere uyacak bir platform ayarlamalı ve videoda bunu göstermelidirler. 3.Power Snatch hareketi bar yerde hareketsiz şekilde iken başlar ve barın başın üzerinde bulunması ve diz-kalça-gövde-omuz-dirsek eklemlerinin kilitlenmesi/ekstansiyonu ile sona erer. Beginner kategorisinde kadınlarda barın dizin altından alınması yeterli olacaktır. 4.Hareket sonunda baş vücutla aynı düzlemde ya da bar hizasının önünde olmalıdır. Gerisinde bulunamaz. 5.Atletler power ya da muscle tekniklerini kullanabilir. Squat snatch kabul edilmemektedir. 6.Atletler tekrarları tek-tek ya da touch and go stiliyle yapabilir ancak belirgin şekilde barın yerden sektirilmesi (bounce) ya da yerden sekmiş barın havada yakalanması suretiyle tamamlanan tekrarlar kabul edilmeyecektir. Bar Muscle-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve omuzlar barın üstünde ya da ilerisinde dirsekler ekstansiyonda iken sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Chest to Bar Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve gövdenin bara temas etmesiyle sona erer. Bu noktada köprücük kemiğinin altında bir yerin bara temas etmesi gerekmektedir. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve çenenin bar hizasının üstüne geçmesiyle sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Dead Hang: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve belirtilen sürenin tek seferde tamamlanmasıyla sona erer. 2.Süre tamamlanmadan inilmesi halinde süre sıfırlanır ve atletin tekrar dead hang hareketine başlaması gerekmektedir. Hareketin erken sonlandırılması halinde toplam skordan eksik kalan saniye kadar tekrar düşülecektir. 3.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 4.Atletler ayaklarıyla racke temas ederek destek alamazlar. Bar Facing Burpee: 1.Bu harekette atlet bara yüzü dönük ve TAM OLARAK bara dik olacak şekilde pozisyon alacaktır. Çapraz şekilde yatılan tekrarlar kabul edilmeyecektir. 2.Atletin göğsü ve üst bacakları (quadriceps) yere değecek şekilde yatması gerekmektedir. Sonrasında atlet istediği şekilde kalkıp bara yaklaşabilir. Ancak atlayış iki ayak aynı anda yerden kesilecek şekilde barın üstünden ve bara temas etmeden belirgin bir atlayış şeklinde olmalıdır. 3.Bu şartları sağlamayan tekrarlar geçersiz kabul edilecektir. 4.Bar facing burpee hareketinde bar yüksekliği olimpik plaka standartlarda olmalıdır. Farklı boyutta plaka kullananlar olimpik plaka yüksekliğine denk gelecek şekilde bir platform oluşturmalı ve videoda bunu göstermelidir. 1RM SNATCH: 1.Bu kısım için hazırlanmış ayrı bir bar kullanılabilir ya da A kısmında kullanılan bar ile devam edilebilir. Barlarda kelepçe olmak zorundadır. 2.Atletler bu kısımda power, squat ya da muscle snatch tekniklerinden istediğini kullanabilir. 3.Ağırlığın yerden akıcı bir şekilde baş üstüne kaldırılıp diz, kalça ve gövdenin ekstansiyona gelmesi yeterlidir. 4.Askıdan (hang) teknikler kabul edilmeyecektir. 5.Ağırlık artırımı en az 1kg (0.5+0.5kg) olabilir. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin,hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet dinlenme süresi dahil olmak üzere tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Barın ağırlığı, platelerin tek tek gösterilmesi, ağırlık ibarelerinin tam olarak okunabilmesi vb. 5.Kamera açısı hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. English Translation: Elite Fitness Games-24 First Online Qualifier Workout The first online qualifier workout for Elite Fitness Games-24 consists of two parts, A and B, and lasts a total of 11 minutes. Scores for the two workouts will be graded separately as 1.A and 1.B. Athletes must complete both parts A and B. They cannot proceed to part B without showing a satisfactory effort in part A. Athletes should use a total of 11 minutes of a timer/application for the workout, consisting of 6 minutes of work, 2 minutes of rest, and 3 minutes of work. The first part of the workout (A) is a 6- minute AMRAP where athletes complete as many reps as possible in 6 minutes. After the 6-minute part, athletes must use the entire 2-minute rest period. They cannot start the second part (B) before the 2-minute rest period ends, but they can prepare their weights and do warm-up lifts. Athletes can start working as soon as the timer for the second part (B) begins. The second part (B) lasts 3 minutes for all athletes. In this part, athletes will try to reach the highest weight they can in the snatch. Athletes can get help with changing weights in this section. MOVEMENT STANDARDS Power Snatch: 1. Male athletes must use a 20kg standard Olympic bar. Female athletes can use a 15kg Olympic Women's Bar if available. Collars must be used in movements. 2. Plate heights must be Olympic standard. Those using different plates must set up a platform to match Olympic standards and show this in the video. 3. The power snatch starts with the bar motionless on the ground and ends with the bar overhead with knees, hips, body, shoulders, and elbows locked out.For women in the beginner category, taking the bar below the knee will be sufficient.  4. At the end of the movement, the head must be in line with the body or in front of the bar. It cannot be behind.  5. Athletes can use power or muscle techniques. Squat snatch is not accepted. 6. Athletes can perform reps one-by-one or touch and go, but noticeable bouncing or catching the bar mid-bounce is not allowed. Bar Muscle-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with shoulders above or in front of the bar with elbows extended. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Chest to Bar Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the body contacting the bar. The contact must be below the collarbone. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the chin above the bar. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Dead Hang: 1. The movement starts with the athlete hanging with elbows extended and ends when the specified time is completed in one attempt. 2. If the athlete drops before the time is completed, the time resets, and the athlete must start the dead hang again. In case of early termination, the total score will be reduced by the missing seconds. 3. Athletes must use a pronated grip and cannot change grip during the movement. 4. Athletes cannot take support from the rack with their feet. Bar Facing Burpee: 1. The athlete must position themselves face-on and EXACTLY perpendicular to the bar. Diagonal repetitions will not be accepted. 2. The athlete's chest and upper legs (quadriceps) must touch the ground. The athlete can then get up and approach the bar in any way. However, the jump must be performed with both feet leaving the ground simultaneously, over the bar without touching it. 3. Reps not meeting these conditions will be invalid. 4.Barbell heights for bar facing burpees must be Olympic plate standard. Those using different plates must set up a platform to match Olympic plate height and show this in the video. 1RM Snatch: 1. A separate bar can be used for this part or the bar used in part A can be continued. Collars must be used on the bars. 2. Athletes can use any technique (power, squat, or muscle snatch) they wish in this part. 3. The weight must be lifted smoothly from the ground overhead with knees, hips, and body extended. 4. Hang techniques are not accepted. 5. The weight increase can be at least 1kg (0.5+0.5kg). VIDEO RECORDING STANDARDS 1. Athletes can record their online qualifier video using an application prepared for this or using a classic method but must include a visible timer. 2. The video angle must be set so that athletes, movements, and equipment/indicators are fully visible. 3. The video must be uninterrupted, and the athlete must remain within the camera frame for the entire duration, including rest periods. 4. At the beginning or end of the video, the athlete must clearly state their name, category, and show the equipment being used. Example: The weight of the bar, each plate being shown, weight markings being fully readable, etc. 5. The camera angle should be set so that movements can be seen fully from the side or front diagonal.

All Categories (See below for english translation For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row *Beginner: Single Dumbbell Thruster Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs Elite Fitness Games-24’ün ikinci online eleme antrenmanı 6 dakika zaman sınırlı “For Time” bir antrenmandır. Atletler verilen görevleri bu süre içinde tamamlamaya çalışacaktır. Antrenman için atletler sıfırdan başlayan ve 6 dakika sonunda sona eren bir kronometre/sayaç/ timer/uygulama kullanmalıdır. Atletlerin tüm tekrarları tamamladıkları süre skorları olacaktır. Antrenmanın 6 dakika içinde tamamlanmaması halinde skor tamamlanan tekrar sayısı olacaktır. HAREKET STANDARTLARI Row: 1.Sadece Concept2 Rowerg modelleriyle tamamlanan antrenmanlar geçerlidir. 2.Kürek çekmeye başlamadan önce ekran kapalı ya da sıfırlanmış olmalıdır. Atletler kürek kısmıyla ilgili ekranın hazırlanması konusunda yardım alabilirler. 3.Atletler süre başlamadan önce kürek oturağına oturabilir ancak tutamağa dokunamazlar. Erken başlanması halinde erken başlanılan süreye ilave olarak 6 saniye (2rep) penaltı verilecektir. 4.Atletler belirtilen kalori tamamlanmadan önce kürek oturağından inemez. Erken inilen her kalori değeri için bitirme süresine 3 saniye ilave edilecektir. 5.Kalori değerinin kamerada net görülebilmesi için uygun display seçeneği seçilmelidir. 6.Kalori değerinin videoda görünmemesi 30 saniye (10rep) penaltı ile cezalandırılacaktır. Dumbbell Thruster: 1.Atletler hex dumbbel ya da benzer boyutlarda bir dumbbell kullanmak zorundadır. Topuz kısımları çok büyük dumbbellerin kullanılması geçersiz kabul edilecektir. 2.Dumbbell ağırlıkları okunur şekilde olmalı, eğer değilse atletlerin ağırlıkları tartması ve tartı değerini göstermesi gerekmektedir. 3.Thruster hareketi squat ve press hareketlerinin birleşiminden oluşmaktadır. Bu kapsamda bu iki hareketin standartları olan squat derinliği ve baş üstünde tam ekstansiyon kriterlerini sağlamalıdır. 4.Squat clean ile başlayan tekrarlar geçerli kabul edilecektir. 5.Hareket akıcı şekilde tamamlanmalıdır, squatın bitiminde press hareketinden önce duraksama olması, başarısız press hareketinin yenilenmesi kabul edilmeyecektir. 6.Beginner kategorisinde bulunan atletler tek dumbbell ile thruster yapacaktır. Dumbbellin iki kısmından tutarak hareket tamamlanacaktır. 7.Tek dumbbell için front rack pozisyonunda dumbbellin tutamak kısmının tamamen çene hizasının altında bulunması gerekmektedir. 8.Dumbbell baş üstünde iken iki dirsek de ekstansiyonda olmalı ve yandan bakıldığında kulakları kapatacak şekilde baş içeride olmalıdır. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin, hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Dumbbell ağırlıkları, kürek markası vb. 5.Kamera açısı; hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. Kürek açısı için öncelik ekranın net görülmesidir. All Categories For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs General Information The second online qualifier workout of Elite Fitness Games-24 is a 6-minute "For Time" workout. Athletes will attempt to complete the given tasks within this time limit. Athletes must use a timer set to start from zero and end at 6 minutes. The score will be the time taken to complete all repetitions. If the workout is not completed within the 6-minute time limit, the score will be the number of repetitions completed. Movement Standards Row: 1. Only workouts completed on Concept2 Rowerg models are valid. 2. The screen must be off or reset before starting to row. Athletes may receive help setting up the rowing monitor. 3. Athletes can sit on the rowing seat before the timer starts but cannot touch the handle. Starting early will result in a 6-second (2 rep) penalty. 4. Athletes cannot leave the rowing seat before the specified calories are completed. For every incomplete calorie, 3 seconds will be added to the finishing time. 5. The display must be set to show the calorie count clearly on camera. 6. If the calorie count is not visible in the video, a 30-second (10 rep) penalty will be applied. Dumbbell Thruster: 1. Athletes must use hex dumbbells or similarly sized dumbbells. Dumbbells with overly large knobs will be considered invalid. 2. Dumbbell weights must be clearly readable. If not, athletes must weigh the dumbbells and show the scale reading. 3. The thruster is a combination of a squat and a press, and must meet the standards for squat depth and full extension overhead. 4. Reps starting with a squat clean are valid. 5. The movement must be completed fluidly, with no pausing between the squat and press or redoing a failed press. 6. Athletes in the beginner category will perform the thruster with a single dumbbell, holding it by both heads. 7. For the single dumbbell, in the front rack position, the dumbbell handle must be completely below chin level. 8. Overhead, both elbows must be fully extended, and the head must be positioned such that the ears are covered when viewed from the side. Video Submission Standards 1. Athletes can use an application designed for online qualifier video submissions or a standard method but must include a visible timer in the video. 2. The video angle must show the athlete, movements, and equipment/indicators clearly. 3. The video must be continuous, and the athlete must remain in the frame for the entire duration. 4. The video must include the athlete’s full name, the category they are competing in, and a clear display of equipment and weights used at the beginning or end. For example, showing dumbbell weights and the rowing machine brand. 5. The camera angle should allow full visibility of the movements from the side or a front diagonal view. For rowing, the priority is a clear view of the monitor.

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Elite Male 100-110-120-130-135-140-145-150-155-160 Elite Female 60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 105 Intermediate Male: 90 – 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 – 140 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Weight :100 –105 –110 – 115 – 120 – 125 – 130 – 135 – 140 -145 kg

Clean Ledder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Intermediate Male: 90- 95 –100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

For Time (TC 6 min) 60 m Sandbag Carry - 68/45 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors* *Intermediate 16x Sandbag Squats (On Shoulder) – 4 reps in each of 4 sectors

For Time (TC 6 min) 40 m Bearhug Carry - 68/45 kg 600/ 500 m Row 20x DB Goblet Squats 30/22,5 kg - 5 reps in each of 4 sectors

For Time (TC 6 min) 60 m Sandbag Carry - 68 kg 600/500 m Row 20x Sandbag Squats (On Shoulder) – 5 reps in each of 4 sectors

For Time (TC 6 min) 21-15-9 Front Squats 50/35 kg DB Devil Press 1X 22,5/ 15 kg

Test 4: Skill Age Groups 30-34 Through 50-54 As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) Handstand Full Pirouette 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Single Dumbbell Overhead Squat (22.5kg/15kg) 10 meter Backwards Handstand Walk Age Groups 55-59 Through 65+ As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Double Dumbbell Overhead Carry Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) 5 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Double Dumbbell Front Squats (22.5kg/15kg) 10 meter Handstand Walk Test 4 Flow  Athletes start on the starting line. On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions. At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute. Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a handstand walk depending on their division. At the end of the 4 minutes, athletes will again rest for 1:00 minute. At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division. The test will be over when the 5 minute clock expires. The athletes total score will be the total number of repetitions completed across all 3 amraps. Test 4 Movement Standards For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,” “Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional Fitness Federation's Movement Standards Test 4 Special Regulations Athletes may break up their handstand walks. The minimum increment for any handstand walk is 2.5 meters. The score for this test is the total number of repetitions performed across all 3 amraps.

Test 5: Mixed Age Groups 30-34 through 45-49 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (60/40 kg) Hang Power Cleans (60/40 kg) Shoulder-to-Overhead (60/40 kg) Age Groups 50-54 and 55-59 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Age Group 60-64 and 65+ For Time: 2-4-6-8-10-12-14-16 repetitions of: Wall Balls (6/3 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Time Cap: 11 Minutes Test 5 Flow Athletes start on the starting line. At the start signal, athletes will perform 2 wall balls, then move to the barbell to complete 2 deadlifts, 2 hang power cleans, and 2 shoulder to overheads. They will then return to their wall ball and perform 4 wall balls, before moving to the barbell for 4 deadlifts, 4 hang power cleans, and 4 shoulder to overheads. Athletes will continue in this pattern, increasing by 2 repetitions per movement each round, until they complete the round of 20 repetitions (or 16 repetitions for age groups 60–64 and 65+). After the final shoulder to overhead, athletes will run across the finish line to stop their time. Test 5 Movement Standards For complete movement standards please see the entries for “Deadlift ID 2.01,” “Hang Power Clean ID 3.05,” "Wall Ball ID 15.04,” and “Shoulder to Overhead ID. 5.05,” in the International Functional Fitness Federation's Movement. Test 5 Special Regulations Athletes must stand up your final hang power clean of each round before beginning the shoulder to overheads. Athletes cannot catch your hang power clean in a partial squat and go right into a shoulder to overhead without hitting full extension of the knees and hips in the end position of the hang power clean first.

🇹🇷 WOD 3 – TOPLU CİNNET (Beginner Man / Woman) 🇹🇷 Süre: 3 Dakika (Time Cap) Top kg: 4/6 Görev: 3 dakika içinde maksimum sayıda Wall Ball tekrarı yapılır. Hareket Standartları: Tam squat pozisyonu şarttır. Top, belirlenen yükseklikteki hedefe ve doğru mesafeden atılmalıdır. Tüm tekrarlar tam hareket açıklığında (full range of motion) olmalıdır. Sadece hakem onayı alan tekrarlar geçerli sayılır. Skor: Geçerli Wall Ball tekrar sayısı skor olarak yazılır. 🇬🇧 WOD 3 – TOPLU CİNNET (Beginner Man / Woman) 3' AMRAP Max Wall Ball Time Cap: 3 Minutes Ball kg: 4/6 Task: Perform as many Wall Ball repetitions as possible within 3 minutes. Movement Standards: Full squat is required. The ball must hit the designated target from the correct distance. All repetitions must meet full range of motion and international standards. Only reps approved by the judge will be counted. Score: Score is based on the number of valid Wall Ball repetitions.

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

DEATH BY EMOM Min 0 : max cal Row Min 1 : 1 Deadlift 1 Hang Clean 1 Front Squat into max cal Row Min 2 : 2 Deadlift 2 Hang Clean 2 Front Squat into max cal Row ... Add 1 Rep each until you fail within the minute. Weights : 40kg (M), 25kg (F) Score : cal Row + rounds & reps Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Min 10 - Min 12 Rest Min 12 - Min 18: Part B Athlet A: find 3 RM Thruster (max kg) Athlet B: find 3 RM Overhead Squat (max kg) Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted.  Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead.  REP START - Standing tall. Object supported in the front-rack  REP END - Overhead lock-out  REP REQUIREMENTS - None.  CYCLE & POST REP - The object can be returned to rep start in any controlled manner.

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START - Vertical hang from horizontal bar.  REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

In a 3 Minute Window: 1 Complex of 1 Clean 2 Front Rack Reverse Lunges (L/R) 3 Front Squats Tiebreaker: Max Reps Front Squats after Complex