WOD Explorer

FT (14' TC) "Double whopper" 50 cal Row + 50 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50 cal Row + 50 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 42 cal Row + 42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 42 cal Row + 42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 50/42 cal Row + 50/42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50/42 cal Row + 50/42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

"For Time (6' TC) The final" 20 Overhead squats 20 Gymnastics 1 100 Double unders 20 Overhead squats 10 Gymnastics 2 10 Overhead squats All movements: DHYW RX: 50/35 Inter: 40/30 Inter: Gymnastics 1: Chest to bar Pull up Gymnastics 2: Bar Muscle ups RX MF / MM: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Ring Muscle ups RX FF: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Bar Muscle Ups

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  10 hanging knee raises  10 overhead squats  Max-calorie row   Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups  ♀ 45 lb (20 kg)  ♂ 65 lb (29 kg) 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work   Rounds 1 and 2  10 toes-to-bars  10 overhead squats  Max-calorie row  Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups   ♀ 55 lb (25 kg)  ♂ 75 lb (34 kg) 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  15 toes-to-bars  15 overhead squats  Max-calorie row   Rounds 3 and 4  15-calorie row  15 overhead squats  Max chest-to-bar pull-ups   ♀ 65 lb (29 kg)  ♂ 95 lb (43 kg) 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

For Time: 2 Rounds of 21 Back Squats (each) 21 Synchro Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 15 Front Squats (each) 15 Synchro Chest-to-Bar Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 9 Overhead Squats (each) 9 Synchro Bar Muscle-Ups - 15 Synchro Bar Facing Burpees Weights: ♂ 45kg / ♀ 30kg

Un evento ad alta intensità che metterà alla prova forza, capacità di gestione del carico e strategia di gara. Gli atleti si alterneranno in un workout strutturato e impegnativo, culminando in una prova di forza massimale. ATLETA A ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg ATLETA B ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg FINISHER ⏱️ Time Cap: 6 minuti Front Squat dal rack

THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

For time 50-40-30-20-10 Sandbag Squats @40/30kg 15 Syn. Burpee Box Jumps WORKOUT FLOW: On 3..2..1..GO the team shares 50 reps of Sandbag Squats, then goes onto 15 syn. Burpee Box Jumps and so on. Synchro on the floor and on toop of the box.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 60/40kg 30 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 70/50kg 20 Handstand Push-ups 60 Double Unders 10 Cleans @ 80/60kg 10 Bar Muscle-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Squat Clean Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 40/25kg 20 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 50/35kg 5 Wall-Walks 60 Double Unders 10 Cleans @ 60/45kg 20 Pull-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Clean + Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

20 Overhead Squats 40 Burpee Over the Bar 20 Overhead Squats

20 Overhead Squats 40 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 30 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 20 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 15 cal Ski Erg 20 Overhead Squats

3 Rounds 12 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 12 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

60 Sandbag Squats Ring Hold 60 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder

60 Sandbag Squats Ring Hold 50 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder

60 Sandbag Squats Ring Hold 40 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder