WOD Explorer

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 50kg/35kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 40kg/25kg

For calories Echo Bike 4 Sets 3:00 On / 1:00 Off 20 Dual Dumbbell Squats 4 Lanes Run (25 Meters) max. cal Echo Bike in remain. time Weights: Rx Men 22,5kg Women 15kg Weights: Scaled Men 15kg Women 10kg All movements synchro in TEAM Edition!

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst's round time rest the remaining time

For Time: 30/24 “synchron” calories Row or Ski 30 synchron Worm Squat 30 synchron Burpee over Worm 20 synchron Worm Clean 30 synchron Burpee over Worm 30 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 15 synchron Worm Squat 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 15 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 20 synchron Worm Deadlift 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 20 synchron Worm Squat 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

RX, Intermediate and Masters 12x EMOM - Max Double DB Hang Snatch  - Max Toes to Bars - Max Double DB Front Squats  The score is the total number of repetitions performed in 12 minutes Regular 12x EMOM - Max Alt. DB Hang Snatch  - Max Single leg Toes to Bars - Max Single DB Front Squats  The score is the total number of repetitions performed in 12 minutes

15 12 9 synchron Overhead Squat (35/50kg) Burpee over bar 30 Thruster (35/50kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

15 12 9 synchron Overhead Squat (25/35kg) Burpee over bar 30 Thruster (25/35kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

10 Shuttle Runs x 20m 10 Burpee over Line 10 Plate Squat in Sync 5kg

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

For time: 2 rounds each  A1:  48 Double unders 24 Wall balls A2: 24 Thrusters  12 Lateral burpee over bar A3: 16 Overhead squat  4/3 Rope climb Vikter: Wall ball: 9/6kg Skivstång: 40/30kg (Master +50 35/25) Scoring: 1. Time 2. Reps Standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     Flöde: Se video

For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync)  A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU  15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring)  Vikter: DB:  MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm).  Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     

BEGINNER WOMEN   PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B 4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS    

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load Synchro Snatch Complex:   1 Sync. Snatch 1 Syncç Hang Squat Snatch 1 Sync.  Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 50 Double Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Double Unders 15 Barbell Thrusters 100 Heavy Jump Rope   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS      

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Double Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Synchro Snatch Complex: 1 Synchro Snatch 1 Synchro Hang Squat Snatch 1 Synchro Overhead Squat

In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat 1 Attempt in Each Set All Attempts:  First 60 seconds: Load Next 30 seconds: Wait Next 30 seconds: Lift Score: Best Effort

12 Blocks Handstand Walk  Then, 6 Rounds of: 14 Toes to Bar 7 Single Leg Squats (Left or Right Leg) 7 Single Leg Squats (The Other Leg) Then: 4 Blocks Handstand Walk Backward Cross the start-finish line 1 Block = 3 meters

Reach 60 D-Ball Shoulder Rack Squats In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats 1 Minute Rest In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats (Count D-Ball Squats from where you stopped in Round 1) 1 Minute Rest In 2 Minutes: 50 Drag Rope Double Unders Then, Max Reps D-Ball Shoulder Rack Squats (Count D-Ball Squats from where you stopped in Round 2) Cross the finish line Drag Rope: Small, Medium, or Large (Athlete's Choice) Click to See Drag Rope   D-Ball: 70 kg

5 Rounds (IGYG): 20 Wall Balls 9/6 kg  10 Burpee Box Jumps Over 10 Jumping Squats Athlete 1 working Athlete 2 holding Wall-Sit  Change as you need