WOD Explorer

"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

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

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

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

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.

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 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

1,2,3,4,5,6,7,8,9,10 Bar Muscle-Up* 9m Overhead DB lunge

1,2,3,4,5, Bar Muscle-Up 6,7,8,9,10 Chest to Bar Pull Up 9m Overhead DB lunge

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

For Time - Cap 9' Run 600 m 30 DB Clean and Jerk @32.5/22.5 30 BMU 30 DB Snatch  advance DB every 10 bmu minimum 1 rep each DB 10 + 10 + 10 sync

4 Rounds for Time: 45 cal Row 10 Synchro Bar Muscle Up 15 (Deficit) Wall Facing HSPU

For Time: Female Partner: 4 Dball over Yoke @30Kg 6m Yoke Carry @140Kg 6 Bar Muscle Up 6m Yoke Carry @140kg Male Partner: 4 Dball over Yoke @60kg 6m Yoke Carry @180kg 9 Bar Muscle Up 6m Yoke Carry @180kg

For Time (TC 10min): 30 Shoulder to Overhead (60kg / 40kg) 30 C2B 30 Shoulder to Overhead (60kg / 40kg) 30 C2B 30 Ground to Overhead (60kg / 40kg) 30 BMU

EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db  20 sync 1-DB devil press 22.5/15

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 50 Double Unders 30 Pull Ups 50 Double Unders 20 Chest To Bar 50 Double Unders 10 Bar Muscle Up Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. 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.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders

Event 2:  Threepeat RX 3 rounds each for time: 15 synchro Dumbbell Thruster 10 synchro Dumbbell Off Set Walking Lunges 5 Bar Muscle ups + 1 Rope Climb Time Cap 2 Minutes per round RX: ♀ 2x 15kg, 467cm ♂ 2 x 22,5kg, 467cm scaled: 3 rounds each for time: 12 synchro Dumbbell Thruster 8 synchro Dumbbell Off Set Walking Lunges 2 Rope Climb Time Cap 2 Minutes per round Scaled: ♀ 2x 10kg, 370cm ♂ 2 x 15kg, 370cm

AMRAP 6min: 40/25 calories Echo bike 30/25 Toes to bar 30/25 Chest to bar Max Bar muscle-ups

AMRAP 6min: 35/20 calories Echo Bike 25/20 Toes to bar 25/20 Chest to bar(M) /Chin over bar pull-ups (W) Max Bar muscle-ups(M) /Chest to bar (W)

For Time 7' 10 PULL UP @3 10 KB WORM ROPE THRUSTERS @3 10 C2B @2 15 KB WORM ROPE THRUSTERS @3 10 BMU TO SHARE 20 KB WORM ROPE THRUSTERS @3 3 KB 12 -16 -24 ON THE WORM Scaled possibility for the Team

30/22 cal Airbike  15 Bar Muscle-Ups 18 Thrusters 55/37.5 kg

Teams (2 scores) AMRAP10: Max Cal Row (One Athlete is always working on the Rower) 15 Box Jump Overs 10 Power Snatch @ 45/30kg 5 Bar Muscle Ups Two Scores:  Total Reps Total Cals On Rower

Advanced M / Master M40+ 1,000-m row 40 thrusters @ 42.5kg 20 bar muscle-ups TC: 10:00

Master M35+ 1,000-m row 50 thrusters @ 42.5kg 30 bar muscle-ups TC: 10:00

Elite F 1,000-m row (sub 3:45) 50 thrusters @ 30kg 30 bar muscle-ups TC: 11:00

Elite M 1,000-m row (sub 3:15) 50 thrusters @ 42.5kg 30 bar muscle-ups TC: 10:00

FOR TIME 20 Cal Echo Bike 15 Bar Muscle Up 20 Cal Echo Bike 10 Front Squats 120 kg TIME CAP 5 Min