WOD Explorer

Beginner For Time 100 Single Unders 10 Cleans 20/15 Pull Ups 100 Single Unders 8 Cleans 15/10 Pull Ups 100 Single Unders 6 Cleans 10/5 Pull Ups Barbell: Man 50-60-70, Woman 30-35-40 Gymnastics: Man/Woman ************************************** Scaled For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups/20 Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups/10 Pull Ups Barbell: Man 80-90-100, Woman 40-45-50  Gymnastic: Man/Woman ************************************* Master 40+ For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups Barbell: 70-80-90

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 

For Time Timecap: 12:00 RX Teams: 12 Sync. Bar Muscle-ups 24 Clean & Jerks 70/50kg 12 Sync. Bar facing Burpees 9 Ring Muscle-ups to share 18 Clean & Jerks 70/50kg 9 Sync. Bar facing Burpees 6 Sync. Muscle-ups Ring & Bar 12 Clean & Jerks 70/50kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Intermediate Team: 12 Sync. Chest-to-Bar Pull-ups 24 Snatches 45/30kg 12 Sync. Bar facing Burpees 9 Bar Muscle-ups to share 18 Snatches 45/30kg 9 Sync. Bar facing Burpees 6 Sync. Bar Muscle-ups  12 Snatches 45/30kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Regular Teams: 12 Sync. Pull-ups 24 Snatches 35/25kg 12 Sync. Bar facing Burpees 9 Chest-to-Bar Pull-ups to share 18 Snatches 35/25kg 9 Sync. Bar facing Burpees 6 Sync. Chest-to-Bar Pull-ups 12 Snatches 35/25kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees

Main Arena  RX: For time - Time cap: 8 min 21-15-9 rep  Bar Muscle Ups Thrusters Women - Barbell 35 kg; Men - Barbell 50 kg Intermediate:  For time - Time cap: 8 min 21-15-9 rep  Women - Pull Ups ; Men - Chest To Bar Pull Ups Thrusters Barbell 25 kg; Men - Barbell 40 kg Beginners:  For time - Time cap: 8 min 21-15-9 rep  Women - Knees To Chest ; Men - Pull Ups Thrusters Barbell 15 kg; Men - Barbell 30 kg

Athletes will receive two scores.   One for Part A (reps) and one for Part B (weight in Kg) Parts A+B should be performed on a continually running clock of 15 minutes.   Part B should start immediately following completion of Part A at 9 minutes. Part A: AMRAP in 9 minutes Bar Weight:  Elite 60/40kg.   Advanced 50/35kg.  Master 35+ 60/35kg.   Master 40+ & 45+ 50kg,  Teens: 40/25kg 10 shoulders to overhead  20 bar-facing burpees over  30 toes to bar  20 shoulders to overhead  20 bar-facing burpees over  20 chest to bar pull-ups  30 shoulders to overhead  20 bar-facing burpees over  10 bar muscle-ups Straight into:   Part B: 1 rep max lift, 6-minute time cap 6 Minutes to find  1 RM - Hang Squat Clean Athletes start standing under the pull-up bar.  Last lift in Part B must be completed before the timecap.

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters 50kg 50 Single Under Crossovers -tiebreak- 10 Bar Muscle Ups

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 30 Single Unders 20 Knee raises 30 Single Unders 10 Toes To Bar 30 Single Unders 5 Pull Ups 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.

3 Minute AMRAP  45 Toes To Bar  30 Chest To Bar Pull Ups 15 Bar Muscle Ups  rest 3 minutes  3 Minute Window 100 DUs  Max Squat Clean to Overhead  Weight: 185/125lbs (83/56kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

3 ROUNDS FOR TIME 12/10 Pull-ups 4 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 10/8 Chest To Bar 6 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 8/6 Bar Muscle Ups 8 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 8 Meter Handstand Walk

3 ROUNDS FOR TIME 10/8 Pull-ups 4 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 8/6 Chest To Bar 6 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 6/4 Bar Muscle Ups 8 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 8 Meter Handstand Walk

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

For full Medley flow and scoing please click here   0-5 Strength - Mountain For Max Volume - 5 Minute Time Cap Every 30s x 3 1 Bench Press Rest 2 Minutes Every 30s x 3 1 Hang Squat Clean 5-10 Rest 10-21 Skill - Raven AMRAP Eliminator - 11 Minute Time Cap 2:00 AMRAP: 50 Double Unders Max Distance HSW Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 75 Double Unders Max Bar Muscle Ups Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 100 Double Unders Max Handstand Pirouettes Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 125 Double Unders Max Bar Muscle Ups 21-30 Rest 30 - 39 Bodyweight - Shadow AMRAP - 9 Minutes 5/4 Rope Climbs (15ft) 25 Burpee Box Jump Overs @ 24/20" 39 - 50 Rest 50 - 68 Mixed - Winterfell For Time - 18 minute Time Cap 3 Rounds for Time: 50 Wallballs @ 9/6kg 30 Cal Ski 10 Power Snatch @ 6040kg

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL INTER TEAMS For time  11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time  11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final

WOD 6 FINAL INTER TEAMS For time  11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time  11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

18 Bar Muscle-Ups 5 Front Squats [100kg] 3 Front Squats [120kg] 1 Front Squat [140kg] Then Cross The Finish Line Tie-Break: Time At The End Of The 5 Front Squats

For Time: 20 Burpee DB(2) Box Step Up Overs @ 22.5/15kg @ 20'' 30 BMU 20 Burpee Box Jump Overs Time Cap: 9min

FOR TIME ELITE/RX 40 toes-to-bar 30 box jump overs 60/50 20 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar MASTER 35+ 40 toes-to-bar 30 box jump overs 60/50 15 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar INTERMEDIATE 30 toes-to-bar 30 box jump overs 60/50 15 chest-to-bar pull-ups 30 box jump overs 60/50 30 toes-to-bar SCALED 40 leg raises 30 box jump overs 60/50 20 ring rows 30 box jump overs 60/50 40 leg raises TIME CAP: 10 MINUTES Please make sure you read and fully understand the workout description and movement standards.

Elite (RX) 2-4-6-8.... Bar Muscle-Ups 4-8-12-16.... Alternating Pistols 5m Handstand Walk after EACH round Rest 2min before conditioning part OPEN (Scaled) 2-4-6-8.... Pull-Ups 4-8-12-16.... Alternating Pistols 3 Wall Walks after EACH round Rest 2min before conditioning part

TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10 sync bar muscle ups 1 RX travers complex: 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10  bar muscle ups 1 RX travers complex: 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers

15-12-9 Thrusters 42.5kg BMU’s Into 1000m row 50 Thrusters 20kg 30 CTB Shared 1 working 1 resting

ELITE/RX FOR TIME 20 BOX JUMP OVERS - 60/50 cm 40 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 20 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------------- MASTER 35+ FOR TIME 20 BOX JUMP OVERS - 60/50 cm 30 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 15 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 5 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------- INTERMEDIATE FOR TIME 20 BOX JUMP OVERS - 60/50 cm 60 DOUBLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE CHEST-TO-BAR PULL-UPS TIME CAP: 9 MINUTES ---------------------------------------- SCALED FOR TIME 20 BOX JUMP OVERS - 60/50 cm 80 SINGLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 RING ROWS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE PULL-UPS TIME CAP: 9 MINUTES