WOD Explorer

FOR TIME 300 m Run 27 Deadlift 300 m Run 21 Power clean 300 m Run 15 Front squat 300 m Run 9 Shoulder to overhead Time cap: 10 min. Weight: Elite Man: 80 kg Advanced Man: 70 kg Scaled Man: 60 kg Beginner Man: 40 kg Master 35+ Man: 70 kg Master 40+ Man: 60 kg Master 45+ Man: 50 kg Master 50+ Man: 40 kg

FOR TIME 250 m Run 27 Deadlift 250 m Run 21 Power clean 250 m Run 15 Front squat 250 m Run 9 Shoulder to overhead Time cap: 10 min. Weight:  Advanced Woman: 50 kg Scaled Woman: 40 kg Beginner Woman: 25 kg

FOR TIME 400 m Run 33 Deadlift 400 m Run 27 Power clean 400 m Run 21 Front squat 400 m Run 15 Shoulder to overhead Time cap: 10 min. Weight: Advanced Team M/M: 70 kg Advanced Team M/W: 70/50 kg Scaled Team M/M: 60 kg Scaled Team M/W: 60/40 kg

FOR TIME Buy in 60 DU (RX Unbroken) / 90 SU (Scaled)  Pull-Up Bar Movement 9 OH Squats Pull-Up Bar Movement 6 OH Squats Pull-Up Bar Movement 3 OH Squats MEN RX: Bar Muscle-Ups 12-8-4 / 60kg MASTERS 35+: Bar Muscle-Ups 7-5-3 / 50kg MASTERS 40+: Bar Muscle-Ups 7-5-3 / 50kg ADVANCED: Chest-to-Bar Pull-Ups 21-15-9 / 50kg SCALED: Pull-Ups 21-15-9 / 40kg WOMEN RX: Bar Muscle-Ups 7-5-3 / 45kg MASTERS 35+: Chest-to-Bar Pull-Ups 15-12-9 / 35kg ADVANCED: Chest-to-Bar Pull-Ups 15-12-9 / 35kg SCALED: Pull-Ups 21-15-9 / 25kg

2 ROUNDS FOR TIME 400m Run 20 Pistols / 40 Jumping Squats (Scaled) 10 Shoulder-to-OverHeads MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

FOR TIME 40 Deadlifts Shuttle Run (2×25m) 30 Back Squats Shuttle Run (2×25m) 20 Front Squats Shuttle Run (2×25m) 10 Thrusters MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg  MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 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 Elite 60kg/40kg SPORT/45+ 40kg/25kg

For team total: Athlete A - Clean Athlete B - Clean + Front Squat Athlete C - Clean + Front Squat + Hang Clean Athlete D - Clean + Front Squat + Hang Clean + STOH Each athlete has 2 attempts, start every 2 min Order of athletes is not set, but each athletes performs 2 attempts in a row Teammates may help changing weights Athlete may re-attempt inside of 2 min window but weight cannot be adjusted in the same lifting window Complex must be completed in 2 min window

Female 42 Back Squats (30kg) 21 Pull Ups Synch 30 Front Squats (35kg) 15 Complex (Pull Up + C2B) 18 OHS (40kg) 9  Muscle Up or 9 Complex (Pull Up + C2B) Male 42 Back Squats (40kg) 21 Pull Ups Synch 30 Front Squats (50kg) 15 Complex (Pull Up + C2B Synch) 18 OHS (60kg) 9 Complex (Pull Up + C2B + Muscle Up)

For Time:  21 Pull-Ups 21 Overhead Squats, 40/25 kg 15 Chest to Bar Pull-Ups  15 Overhead Squats, 50/35 kg 9 Bar Muscle-Ups  9 Overhead Squats, 60/40 kg

WOD 2 Time cap: 15 min Max Weight  S2OH from rack Front SQUAT from rack CLEAN

in 10 minutes A- For Time 20 Power Snatch 40 Toes To Bars 20 Bar Facing Burpees B- Remaining Time 1 RM complex Snatch, Hang Snatch, Overhead Squat Barbell: Man 50, Woman 30

For Time 30 Box Jump Overs 20 Overhead Squats 15 Chest to Bar TC: 4 Min

RX Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike 24 Snatches 50/35kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 16/12 Bar Muscle-ups 24 Overhead Squats 50/35kg 24/16 Cal Assault Bike  Masters Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike  24 Snatches 42.5/30kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 12/8 Bar Muscle-ups 24 Overhead Squats 42.5/30kg 24/16 Cal Assault Bike 

3x 5:00 AMRAP  RX Individuals: 5:00 AMRAP 750/600m Ski Erg  50-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 500/400m Ski Erg  100-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 250/200m Ski Erg  150-m Swim remaining time: Max D-Ball Squats 25/15kg

For Max Load   RX Teams: 6x 0:40 On – 0:20 Off Athlete A: 3-RM Back Squat Athlete B: 1-RM Snatch multiplied by 1.5 Both athletes have 3 attempts for a maximum weight. Each attempt must start and finish within a 40-second window. The athletes’ attempts alternate between Athlete A and B. Back Squat / Snatch.

For Time Timecap: 8:00 Intermediate Teams: 30 Back Squats 100/65kg 30 DB Box Step-overs 2x 22.5/15 to 50cm 30 Squat Cleans 60/42.5kg Regular Teams: 30 Back Squats 80/50kg 30 DB Box Step-overs 2x 15/10 to 50cm 30 Squat Cleans 50/35kg

For Time Timecap: 22:00 RX Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 40/32kg to share partner hold husafell bag 59/37kg Intermediate Team: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 32/24kg to share partner hold husafell bag 59/37kg Regular Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 15/12 Cal Row B) 300-feet KB Farmer Carry 2x 24/16kg into 30 Sync. KB Goblet Squats 1x 24/16kg 300-feet Shuttle Run both Athletes

18:00 AMRAP RX Teams: Buy-in: 2000/1600m Ski Erg  100-m Swim both Athletes 50 D-Ball Squats 25/15kg to share 100-m Swim both Athlets into max rounds 50-m Swim one Athlete 25 D-Ball Squats 25/15kg to share

Event 1 - A 12 min AMRAP 200m ski erg 40 sync squats* 400m ski erg 30 sync squats* 600m ski erg 20 sync squats* 800m ski erg 10 sync squats* 1000m ski erg 10 sync squats* 800m ski erg 20 sync squats* 600m ski erg 30 sync squats* 400m ski erg 40 sync squats* 200m ski erg *Nivå 2 = En atlet med sandsäck Vikt: 20/10 kg. Nivå 1 = ingen sandsäck 2 min rest Event 1 - B 12 min AMRAP Buy in: 400m run to Vagnhallen 50 Single Arm DB push press 50 Sync sit ups 400m run Vikt: Nivå 1 - 1x15/10kg Nivå 2 - 1x22,5/15kg 2 min rest Event 1 - C 12 min AMRAP Yo go, I go (rounds): 10/8 cal Echo bike 2 lanes farmers walk 10/8 cal row Vikt: Nivå 1 - KB 2x16/2x12 kg Nivå 2 - KB 2x24/2x16 kg

Main Arena  For time - Time cap: 12 min 15 rep - Bar Facing Burpees 15 rep - Shoulder 2 Overhead 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Hang Power Cleans 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Front Squats 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges RX:  Women - Barbell 45 kg; Men - Barbell 70 kg Intermediate:  Women - Barbell 35 kg; Men - Barbell 55 kg Beginners:  Women - Barbell 25 kg; Men - Barbell  40 kg

Main Arena 8 min - AMRAP: RX: 50 rep - DU 10 rep - OL Squats Alternating Legs 15 m (7.5+7.5 m) - Handstand Walk 20 rep - Toes To Bar Intermediate:  30 rep - DU 10 rep - OL Squats Alternating Legs 15 rep - Toes To Bar Women & Men Intermediate - Will NOT performe the HS Walk and will have a repetition cut in the T2B!

Winter Pairs Throwdown 25.2 Buy in of: Accumulate 4mins of Handstand Hold (scaled = plank hold) In remaining time AMRAP of: 40 DB Snatch 15/22.5kg (scaled 10/15kg) 40 DB Goblet Squats 40 Ab mat sits  *One athlete must be holding a deadlift off the ground for the reps to count* Deadlift weight 70/100kg (scaled 45/70kg)

Winter Pairs Throwdown 25.3a & 25.3b 4 rounds of 4mins - two seperate scores 2min Max Cals 1min Max Reps 1min Rest Rd1: Max Bike Erg Cals & Max T2B Rd2: Max Bike Erg Cals & Max Sync Air Squats Rd3: Max Bike Erg Cals & Max Barbell Thrusters 35/50kg (Scaled 25/40kg) Rd4: Max Assault Bike Cals & Max Sync Down Ups *Athletes who are in the lead from wod 25.2 will start on Rd4* 

for load 1 clean (anyhow) +1 hang clean (anyhow) +1 front squat time cap: 8 min

for time: 50 synchro. DB snatches 25 wall walks (split as you like) 50 synchro deadlifts 75 cal assault bike (split as you like) every min (including min 0:00): 5 synchro air squats DB weights: men: 15 kg women: 10 kg barbell weights: men: 70 kg women: 50 kg

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

1200m Run 25 Sandbag Squats 600m SUP 25 Sandbag Squats 1200m Run All men: 25kg All women: 12.5kg Running is marked on scorecard every 400m Sandbag on one shoulder during the squats SUP arms only

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.