WOD Explorer

RX 5 Rounds / YGIG 1-4/ 5 Split as like 40 Medball Squats (9/6) 50 Meter Swim TC: 15:00 Score: Total Time

BLACK MAMBA Part A -  Clean Complex  2 Front Squat - 1 Hang clean - 1 STOH  cap 9 rest 02:00  Part B-  AMRAP5  8/7 Cal Echo  4 Thruster 42,5/30kg  1:2 interval práce 

1 Round of: 1 Round Run 40 Power Snatches 30 Pull Ups 20 Overhead Squats (9min Cap) after 9min: 6min for a heavy Clean  (any Style)  M/M OHS 35kg F/F OHS 25kg F/M OHS 35/25 kg

Rx Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (70/45 kg) 4 Snatches(70/45 kg) 2 Overhead Squats (70/45 kg) Partner B: wartet und übernimmt dann dieselbe Runde Intermediate Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (55/35 kg) 4 Snatches(55/35 kg) 2 Overhead Squats (55/35 kg) Partner B: wartet und übernimmt dann dieselbe Runde Scaled Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (40/25 kg) 4 Snatches(40/25 kg) 2 Overhead Squats (40/25 kg) Partner B: wartet und übernimmt dann dieselbe Runde Adaptive Event 2: 10 min AMRAP  6 Deadlifts (xx kg) 4 Snatches(xx kg) 2 Overhead Squats (xx kg)

Rx Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @15/22,5 6 lanes Partner Carry 50 Double Under each Intermediate Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @10/15 6 lanes Partner Carry 30 Double Under each Scaled Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @10/15 8 Synchro Devil Press @10/ 15 6 lanes Partner Carry 50 Single Under each Adaptive Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @xxx 13 DB STOH @xxx 16 KBS @xxx 50 Single Under/ Plate Jumps

AP LAB FITNESS CHALLENGE – CHALLENGE #2 "TORANJ" 1. OPIS WORKOUTA FOR TIME / NA VRIJEME Time Cap: 8 minuta Ukupno: 100 ponavljanja Oprema: Muškarci 4 bumper ploče 25 kg (33 cm) / žene 4 bumper ploče 15 kg (23 cm) WORKOUT: 40 Touch Squat 30 Bent Over Row Bumper 25/15 kg 20 Dips 10 Toranj Facing Burpee Step-Up Over Napomena: Ako natjecatelj ne završi unutar time capa: 👉 rezultat = ukupan broj pravilno izvedenih ponavljanja u 8minuta 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed Obavezan redoslijed izvođenja: Touch Squat → Bent Over Row → Dips → Toranj Facing Burpee Step-Up Over Solo izvedba Nije dopuštena pomoć asistenta Sportaš samostalno upravlja tempom i tranzicijama OPREMA 4 × bumper ploče (25 kg) za Muškarce i 4x bumper ploče (15 kg) složene u toranj Toranj mora biti: stabilan siguran za korištenje jednak za sve natjecatelje STANDARDI KRETANJA 1. TOUCH SQUAT (40 PON) START: Stojeći položaj Puna ekstenzija kukova i koljena DNO: Gluteus mora jasno dotaknuti vrh tornja VRH: Potpuna ekstenzija (kukovi + koljena) ❌ Nije dozvoljeno: polovična ponavljanja nekontrolirani “bounce” od tornja 2. BENT OVER ROW (30 PON) OPREMA: koristi se gornji bumper START: bumper mora u potpunosti dodirivati toranj POKRET: povlačenje do: trbuha ILI donjeg dijela prsa KRAJ: bumper se vraća i mora ponovno dodirnuti toranj ❌ Nije dozvoljeno: half reps lebdeći start (svako ponavljanje mora krenuti s tornja) 3. DIPS (20) POZICIJA: ruke na tornju MUŠKARCI: noge ispružene ŽENE: dozvoljene savijene noge DNO: gluteus dodiruje pod VRH: potpuna ekstenzija ruku DODATNO PRAVILO: u donjoj poziciji kukovi ne smiju biti iznad razine ramena ❌ Nije dozvoljeno: parcijalna ponavljanja “kickanje” nogama 4. BURPEE STEP-UP OVER (10) PRAVILA: svaki burpee ide licem prema tornju BURPEE: prsa i bedra moraju dodirnuti pod STEP-UP OVER: OBAVEZNO: obje noge na toranj puna ekstenzija na vrhu (uspravan stav) SILAZAK: kontrolirano s druge strane ❌ Nije dozvoljeno: preskakanje tornja “šunjanje” (niska pozicija bez ekstenzije) jednonožni prelazak 3. KATEGORIJE Muškarci: do 40 | MASTER 40+ Žene: do 40 | MASTER 40+ 4. SCORECARD VježbaPonavljanja TouchSquat40 Bent Over Row30 Dips20 Burpee Step-Up Over10 UKUPNO VRIJEME / REPS: Ime i prezime: ________________________________ Kategorija: __________________________________ 5. SUĐENJE / NO-REP STANDARD No-rep ako: nije dotaknut toranj (squat / row) nema pune ekstenzije nema reset pozicije kod veslanja nisu ispunjeni standardi za burpee step-up over 👉 Sudac mora biti striktan i konzistentan od prve do zadnje sekunde 6. VIDEO ZAHTJEVI I FAIR PLAY Fair Play Rezultati se temelje na sportskom poštenju Video obavezan: 👉 samo za top 3 u svakoj kategoriji Standard videa: Video mora biti snimljen u jednom komadu (uncut) Kamera mora jasno prikazivati: sportaša toranj (cijelo vrijeme) Na kraju videa mora biti jasno vidljivo: konačno vrijeme ILI broj ponavljanja

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Team Event 2 This workout is for time. Time cap: 12 min. Elite Team 4 Rounds 3 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 9 Hang Power Cleans synch 4 20 Chest-to-Bar Pull-Ups synch 2 Weights: Elite Team + Male A 70 kg   + Male B 60 kg + Female A 45 kg + Female B 40 kg Intermediate Team 4 Rounds 2 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 6 Hang Power Cleans synch 4 20 Pull-Ups synch 2 Weights: Intermediate Team + Male A 70 kg + Male B 60 kg + Female A 45 kg + Female B 40 kg

Workout Description: Individual Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite, Master 35, Intermediate, Master 40/45, Teens Weights: Elite + Male 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 - 170 kg + Female 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 kg Master 35 + Male 120 - 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 kg +Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 kg Intermediate, Master 40/45 + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg Teens  + Male 90 - 95 - 100 - 105 - 110 - 115 - 120 - 125 kg + Female 40 - 50 - 55 - 60 - 65 - 70 - 75 - 80 kg 

Workout Description: Team Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite Team, Intermediate Team Weights: Elite Team + Male 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 kg + Female 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 kg Intermediate Team + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders.  - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.2/3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9- 10 Reps: • Bar Facing Burpees • Snatch (50 / 35 kg) Score: Time AFTER WOD 26.3 (Remaining Time within 15´) • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score : Weight (kg)

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 FOR TIME (TC 15') WOD 26.2.  Into   WOD 26. 3 • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score: Weight (kg)

BUY IN: 50 ROPE 4 ROUNDS 10 BURPEE 15 GOBLET SQUAT 10/10 DB PUSH PRESS BUY OUT: 50 JUMPING JACKS TIME CAP 10 MIN.

WOD 1 – “Jingle All the Way” With a running clock, the team will have 6 intervals of 2 minutes (00:00-12:00) to complete: 10/8 calorie Ski Erg (one Athlete) 8 Worm Squats (all Athletes) 8 Worm Lunges (all Athletes) 8 Worm Shoulder to Shoulder (all Athletes) In the remaining time max calories on Ski Erg (one Athlete) The worm must be off the ground during the entire 12 minutes Athlete #1: Ski Erg (Intervals 1 & 4) Athlete #2: Ski Erg (Intervals 2 & 5) Athlete #3: Ski Erg (Intervals 3 & 6) Beforehand, the team decides which teammate will be Athlete #1, #2 & #3. At the call of 3-2-1 GO, the first Athlete #1 is up to complete the calories on the Ski Erg, while Athletes #2 & #3 hold the Worm. After completing the prescribed calories on the Ski Erg, Athlete #1 joins Athletes #2 & #3 to execute the Worm Squats, Lunges and Shoulder to Shoulders. Finally, Athlete #1 goes back to the Ski Erg to do max calories in the time remaining in the 2:00 window, while Athletes #2 & #3 continue holding the Worm. At the 2-minute mark on the clock, Athletes #1 and #2 switch places, i.e., Athlete #2 performs on the Ski Erg, while Athlete #1 joins Athlete #3 in holding the Worm. Athlete #2 does 10/8 calories on the Ski Erg, then all three do the Worm Squats, Lunges and Shoulder to Shoulders, and finally Athlete #2 does max calories possible on the Skie Erg in the remaining time of the 2-minute interval (till 4:00), while Athletes #1 & #3 keep holding the Worm. Finally, at the 4-minute mark on the clock, Athlete #3 is up to perform on the Ski Erg, while Athletes #1 & #2 enjoy their time with the Worm. This Athlete will also have 2 minutes (till 6:00) to find their max calories on the Ski Erg. This pattern (all the Athletes on the Ski Erg) is repeated two times, making a total of 6 rounds of 2-minute intervals with each athlete completing 2 intervals. The penalty for dropping worm at any time during the workout is 10 Synchro Squat Jumps over the Worm (all three Athletes), before the team can continue where it stopped. Sum of the max calories in all 6 intervals is the result of the team for WOD 1.

WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.

Sponsored by UNDERHILL GAMES Event Winners u obije kategorije M-M i M-F dobijaju Wildcard za takmičenje UNDERHILL GAMES 2026 FOR TIME 8 ROUNDS 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 8 Overhead Squats 16 Bulgarian Bag Reverse Lunges Sandbag Carry 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 Sandbag Carry 16 Bulgarian Bag Reverse Lunges 8 Overhead Squats PAIR M-M 1st MALE: 50kg / 22kg / 80m 2nd MALE: 40kg / 22kg / 80m PAIR M-W MALE: 40kg / 22kg / 80m FEMALE: 25kg / 17kg / 40m

MARFIĆ 1600m Run (800m Each) 10 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Squats PAIR M-M 1st MALE: Pull-Ups / Push-Ups 2nd MALE: Pull-Ups / Push-Ups PAIR M-W MALE: Pull-Ups / Push-Ups FEMALE: Jumping Pull-Ups / HRPU

AMRAP 12 500/400m Row 40 DB Hang P. Snatch  30 Goblet Squat 20 TTB / TTR 10 Burpee Over DB 

With a running clock WORKOUT 2a+2b With a running clock 80 Wall Ball shots (20/14lb) 80/64 Calories row Time cap - 9  minutes 09:00-15:00 Build to heavy 2 front squat from the floor

"BARBELL BABES" MIN 0-4 ATLET 1: 1 RM Snatch   MIN 4-8 ATLET 2: 1 RM Clean & Jerk SCORE: Totala vikten sammanlagt TIME CAP: 8 MIN Flöde: Start sker vid startlinjen, när klockan startat får  båda atleterna börja lasta den tomma stången. En atlet lyfter i taget och måste säga sin vikt till domaren innan lyftet påbörjas.  Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter.  Varje atlet får utföra så många lyft den vill.  Båda atleter får hjälpa till att lasta av och på vikter. Hela lyftet måste vara godkända innan time cap. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Lyftet börjar alltid från backen!  Hang är inte tillåtet. Power eller squat är tillåtet. Damer lyfter med 15-kilosstång. Utrustning/lag: 1 skivstång 15 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 125 kg (2x20 kg, 2x15 kg, 4x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

3x 3min On / 1min Off 24 syncro KB Squats  18 syncro KB Hang to Overhead  max HSPU / Wallwalks / One arm Devils Press  M 32/24 & 22.5 F 24/16 & 15

RX Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 70 kg | F: 47.5 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max weight for the following complex: 1 Clean 1 Front squat 1 Hang clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 95 kg (M) + 67 kg (F) = 162 kg) https://www.battlethebeach.com/qualification  

Intermediate Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 50 kg | F: 35 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max for the following complex: 1 Clean 1 Front squat 1 Hang-clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 75 kg (M) + 45 kg (F) = 120 kg)

5 Rounds 10 Hang Cleans   8 Front Squat   6 Shoulder to Overhead followed by Max Burpee over Bar RX (16-44) 60/40kg RX (45+)      45/30kg SC (16-34)  35/25kg SC (35-44)  30/20kg SC (45+)      30/20kg

9min EMOM Min 1: max single-unders
 (A) Min 2: max db thrusters (3kg) (B)
 Min 3: max burpees over the dumbbell (C) ... Flow Athletes start on the starting mat. At the 3 2 1 go, they go to their rope and start the first minute of their emom by performing as many single-unders as possible within the minute. When the minute ends, athletes move immediately to minute 2, where they perform as many 1 db thrusters as possible. At the start of minute 3, athletes perform as many burpees over the db as possible. After minute 3 is complete, the sequence starts again from the beginning with single-unders. This cycle repeats until the full 9 minutes have elapsed. Athletes should continue working for the entire duration of each minute, aiming to accumulate the highest possible number of repetitions for each station. A repetition should be completed fully within the minute to be counted.This workout has three separate scores: Score A: Total number of single-unders completed  Score B: Total number of 1 db thrusters completed Score C: Total number of burpees over the db completed Standards Single-unders For single-under to count, the rope needs to pass under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts Thruster The rep starts with the athlete standing upright and one head of the dumbbell in each hand. To get a rep, the athlete needs to squat with the hip crease below the top of the knee and finish with the bar overhead and full extension in knees, hips, shoulders and elbows. From the bottom of the squat until the overhead position, it needs to be one motion. Jerking under the bar is not allowed.  Burpee over the dumbbell A rep starts with the athlete on the floor, parallel to the dumbbell and the athlete’s chest and hips touching the floor. A rep ends with the athlete jumping over the dumbbell. A two-feet take-off is not required, however in crossing the bar both feet need to be in the air at the same time. The athlete needs to stay lateral to the dumbbell. Kids are allowed to step over, teens have to jump. Athletes need to make sure they step/jump over the db, not behind or in front of the db. 

3 Sets 2:00 On / :30 Off Set 1 21 Front Squats  + max. Burpee over Bar Set 2 15 Thruster + max. Burpee over Bar Set 3 9 Cluster + max. Burpee over Bar Rx: Barbell 50kg Scaled: Barbell 40/25kg falls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!