WOD Explorer

Test 5.1 Bodyweight (Team of 4) Note: MMFF Tid: 00:00-12:00 Vila: 12:00-19:00 AMRAP 12 minutes: 20 sync toes to bar 20 sync burpee-shuttle-run 30 sync air squats  5 sync bar muscle ups 20 sync burpee-shuttle-run 30 sync air squats Flöde: Start sker bakom startlinjen. Alla övningar sker i synk av två atleter och två atleter vilar. Det är fria byten hela testet och paren kan varieras under testets gång. Alla byten sker bakom startlinjen. Synkade burpee shuttle runs påbörjas alltid vid linjen som är närmst där en kört i riggen. Sker byte under burpee shuttle run måste de/den som kommer in starta därifrån de andra slutade. Burpeen måste alltid göras med ansiktet närmst linjen och vara riktat åt det håll en sen ska springa shuttle run. Det är alltså inte tillåtet att springs över linjen och sen göra burpee med fötterna närmst linjen. Air squats görs alltid på led. Främre atleten står vänd och kollar mot riggen och den andra står bakom och kollar mot främre atletens rygg. Air squats ska göras på angiven plats (see floor plan) som är som minst 3 meter från linjen närmst riggen. Förtydligande standards: Sync toes to bar: Synk i toppen Sync burpee shuttle runs: Starta med burpee och hela kroppen ska vara bakom linjen. Det involverar huvudet också, det är alltså inte tilåtet att det ligger ovanför linjen utan ska vara helt bakom. Därefter görs en shuttle run till andra sidan och rep ges när paret passerat linjen. Rörelsen startar alltså alltid med en burpee där synken är i botten. Sync air squat: Synk i start och botten Sync bar muscle up: Synk sker i toppen av bar muscle up. För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Urustning/lag: riggplats för synk Score: Totalt antal reps

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

EVENT 5: “THE RACE”  Sponsored by POWERADE For Time Time Cap: 6 minutes 2-4-6-8-10 Bar Muscle Ups Thrusters Rx Men: 60kg Rx Women: 40kg Men Masters 35-40: 50kg Men Masters 40+: 50kg

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

5 Sets 1:30 AMRAP 5 Bar Muscle Ups 10 Bar Facing Burpees Max Thrusters -Rest 1:30 Between Sets M: 40-60-80-90-100kg* W: 30-40-50-60-70kg*

19-23 Division AMRAP 10 min  60 Double Unders 20 TTB 40 Single Cross Overs 15 CTB 20 Double Crossovers 10 Bar Muscle Ups 15-18 Division AMRAP 10 min  50 Double Unders 15 TTB 30 Single Cross Overs 10 CTB 10 Double Crossovers 5 Bar Muscle Ups 12-14 Division AMRAP 10 min  40 Single Unders 10 TTB 20 Single Cross Overs 10 Pull Ups

FOR TIME 20 SYNCHRONIZED CHEST TO BAR 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 10 BAR MUSCLE UP 40 SINGLE KB HANG SNATCH 10 BAR MUSCLE UP 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED BAR MUSCLE UP 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR 40 DOUBLE KB HANG SNATCH 20 SYNCHRONIZED CHEST TO BAR 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED BAR MUSCLE UP Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor. Bar Muscle Ups Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

RX 3 Sets:  2:00 ON / 1:00 OFF 15-12-9 Unbroken Synchro Thruster (50/35) Max Bar Muscle Ups Score: Reps

Workout Description: Individual Event 1 This workout is for time.  Time cap: 10 min. Elite, Master 35 10 Rounds 3 Bar Muscle-Ups 7 Single-Arm Kettlebell Hang Squat Clean Thrusters 32/24 kg Weights: Elite, Master 35 + Male 32 kg + Female 24 kg Intermediate, Master 40/45, Teens 10 Rounds 3 Bar Muscle-Ups 7 Single-Arm Kettlebell Hang Squat Clean Thrusters Weights: Intermediate, Master 40/45, Teens + Male 24 kg + Female 16 kg

Elite Team 9 Ring/Bar Muscle-Ups synch 4 10 Burpees over Dumbbell synch 4 10 Dumbbell alt. Clean to Overhead synch 4 7 Ring/Bar Muscle-Ups synch 4 12 Burpees over Dumbbell synch 4 12 Dumbbell alt. Clean to Overhead synch 4 5 Ring/Bar Muscle-Ups synch 4 14 Burpees over Dumbbell synch 4 14 Dumbbell alt. Clean to Overhead synch 4 Weights: +Male 30 kg +Female 22,5 kg +Male 35 Kg +Female 27,5 kg Intermediate Team 6 Ring/Bar Muscle-Ups Synch 4 8 Burpees over Dumbbell Synch 4 8 alt. Dumbbell Clean to Overhead Synch 4 4 Ring/Bar Muscle-Ups Synch 4 10 Burpees over DB Synch 4 10 alt. DB Clean to Overhead Synch 4 2 Ring/Bar Muscle-Ups Synch  4 12 Burpees over DB Synch 4 12 alt. DB Clean to Overhead Synch 4 Weights: +Male 27,5 kg +Female 15 kg +Male 30 kg +Female 22,5 kg

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

For time (15’ TC) 15/12/9 - Trusters@20/15 - Pull-ups 12/9/6 - Trusters@30/25 - C2B 9/6/3 - Trusters@40/30   - BMU

15’ AMRAP For load 3 BMU/C2B 6 back lunges with 24/16 KB goblet hold 250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

15’ AMRAP For load 3 RMU/BMU 6 alternating pistols  250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 WOD 26.4 FOR TIME (TC 18') • 2 Rounds: 20x Pull Up 12x Clean & Jerk (60 / 45 kg) • 2 Rounds: 15x Chest to Bar 8x Clean & Jerk (80 / 55 kg) • 2 Rounds: 10x Bar Muscle Up 4x Clean & Jerk (100 / 65 kg) Score: Time /  Reps

Sponsored by Sparta Tacticals Poklon oprema za pobjednike ovog Event-a FOR TIME 16 ROUNDS (8 Rounds Each) 4 Bar Pull-Up Movements 8 Wall Balls 8 Box Overs PAIR M-M 1st MALE: Bar Muscle-Ups / 10kg / 61cm 2nd MALE: C2B Pull-Ups / 9kg / 61cm PAIR M-W MALE: C2B Pull-Ups / 9kg / 61cm FEMALE: Pull-Ups / 6kg / 51cm

WORKOUT  3:00 on / 1:00 off x 3 sets 9-6-3 Ground To Overhead (50/35kg) Box Jump Over (60/50cm) 1st set Max Toes To Bar 2nd set Max Chest To Bar pull-ups 3rd set Max Bar Muscle Ups

Part A : 12 - 9 - 6 bar muscle ups 6 - 8 - 10 bar facing burpees • Directly into  Part B : 30 thrusters 60kg TIME CAP 9’ Scaled : thrusters 25 / 40kg Men - pull ups Women - KBS amer. Advanced : thrusters 30 / 50kg Men - C2B pull ups 15 - 12 - 9  Women - pull ups 12 - 9 - 6 Master 35+ / 40+ - thrusters 50kg, C2B pull ups 15 - 12 - 9

"POWER UP" VETERAN Athlete 1  15 cal echo bike  18 pullups  24 m farmers carry walking lunge @ 2 x 15 kg Athlete 2  15 cal echo bike  6 bar muscle up  24 m farmers carry walking lunge @ 2 x 15 kg  TIMECAP: 10 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 18 pullups följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar, och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"POWER UP" ÖPPEN Athlete 1  15 cal echo bike  20 CTB 24 m farmers carry walking lunge to finish @ 2 x 15 kg Athlete 2  15 cal echo bike  10 bar muscle up  24 m farmers carry walking lunge to finish @ 2 x 15 kg  TIME CAP: 10 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 20 CTB följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar , och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf       

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

RX (16-44) 9 KB Hang Snatches 6 KB Push-Ups 3 Bar Muscle Ups (32/20kg) RX (45+) 9 KB Hang Snatches 3 KB Push-Ups 3 Chest to Bar Pull-Ups (24/16kg) SCALED (16-44) 9 KB Hang Snatches 3 Push-Ups 3 Jump. Pull-Ups (20/12kg) SCALED (45+) 9 KB Hang Snatches 3 Kneeling Push-Ups 3 Jump. Pull-Ups  (20/12kg) ____________ ACHTUNG! Snatches [alle Kategorien] müssen nicht im Wechsel (alternierend) stattfinden. SCALED (alle Kategorien) Pull-Ups frei oder mit 25cm Abstand  kopf bis Rackstange als Jump. Variation.

00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK  For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)