WOD Explorer

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 24/20 inches 25/20 Cal on C2 bike ------------------------------------------------------------------------------------------------------------ Age Specifc adaptations: - 60+ Males & Females use a 20" Box - 60+ permitted to jump or step onto Box Please refer to Qualifer Guide for Test Flow and Movement Standards

THE GRID 8min on/2min off x6  Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1  4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski

AMRAP 8' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees MEN RX: 10kg MASTERS 35+: 10kg MASTERS 40+: 10kg ADVANCED: 10kg SCALED: 10kg WOMEN OPEN: 6kg

AMRAP 9' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees (Relay style - F, M1, M2) TEAM FEMALE: 6kg 1st MALE: 10kg 2nd MALE: 10kg

SWEAT THERAPY  All Division TC: 22 min    4000m Bike Erg (share)  30x burpees over lines synchro 2000m Row Erg (Share)  10x Sh. Run Synchro (1x Sh. run = 2x 9m ) 

For time: 500m ski 500m row 1000m bike erg

AMRAP 12min: 40 calories Standing C2 Bike erg 30 Handstand push-ups  20 Snatch 50/35kg 1 athlete working, 2 athletes resting

For time: 6 min C2 Bike 6 min Row 1700 m Run

For Time: 20 cal C2 Bike 10 dumbell thruster R 10 dumbell thruster L

Part A - 4 Athletes - For Time: 2000m Row 4000m Bike Erg Then 5 km Run (Drop 2 half way) Part B - 2 Athletes - For Time: 600m Paddle Board 600m Sandbag Run Scored separately

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Males - Max Bike Erg Metres

Part A: AMRAP 6 min Buy-In: 40 cal BikeErg 30 Single Unders 4 lanes Bear Crawl 2 min REST Part B: For time 9-6-3 KB Hang Clean&Jerk (1x16/1x12kg) Pull Ups TC: 4 min split reps as you like

Endurance - Woody For Time: 45min Cap 2500m C2 Bike 1250m Ski 750m Row 750m Ski 1250m Row 2500m C2 bike  Workout Flow: Athletes can start either sitting or standing on the bike at the workout's start. When the call of "go" is made, they complete 3000m on the C2 Bike. After finishing 3000m, they move to the Ski to complete 1500m. Once they finish 1500m, they go to the rower for 1000m. After completing 1000m on the rower, they return to the Ski for another 1000m. Then they head back to the rower for 1500m before finishing with 3000m on the C2 Bike. The machine screen and the athlete must always be in clear view of the camera. The screens can count up or down to the target distance. Athletes cannot leave one machine until they finish the required distance. If moving to a machine that was used before, ensure the screen is reset before starting the distance. Score: Total time taken to finish the full workout. Split time to be taken after the first 1000m row in case of a tiebreak.  If the athlete starts the workout before the countdown/ “go” is made then that time plus 15 seconds will be added to score or the equivalent metres removed in the case of hitting the time cap.

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

Brief Description 15 Minute Time Cap Part A: For Time: 6 Rounds (3 rounds each) 18 Wall Balls 9/6kg 9 Bar Facing Burpees 12 Wall Balls 9/6kg 6 Bar Facing Burpees Part B: In Remaining Time Max calorie C2 bike Workout Flow On 3,2,1 Go, Athlete A will run up the lane to the wall ball and complete 18 wall balls to target, they will then move to the bar to complete 9 bar facing burpees. On completion they will return to the wall ball to complete a further 12 wall balls to target and then a further 6 bar facing burpees. Athlete A will then run back to their partner to tag where Athlete B will complete the same. This will then repeat with tagging at the end of the lane for 5 rounds.  Once Athlete A has completed their final round they can run straight to the C2 bike and start Part B, max calories. Athlete B can run straight to the wall ball as soon as Athlete A is on the bike. Athlete B will complete the 6th round before heading to the bike where partners can swap in and out as they wish for the remaining time of the 15 minute time cap. This workout will be scored in two parts, Part A, for time, Part B, AMRAP Calories.  Movement Standards Wall Ball  The wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Athletes may pick up the ball in a partial squat for the first rep. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Bar Facing Burpees Facing the bar, athletes will either step or jump back into a burpee with both the thighs and chest touching the floor before stepping / jumping up. Athletes will then jump over the barbell, both feet must be off the floor at the same time, before landing on the other side ready to repeat. C2 Bike  Athletes may swap in and out as they wish as soon as Athlete B has completed the final round. There is no minimum work requirement per athlete. Athletes may move the seat position as required and the damper setting may be changed as desired; athletes are NOT to touch the monitor at any point.

FOR TIME 5 ROUNDS 400 m run 500/400 m ski 400 m run 1000/800 m c2 bike 400 m run 500/400 m row TC: ∞

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

All Masters Age Groups  Every 4 Minutes for 4 Rounds: 400 Meter Run Max Meters C2 BikeErg Time Cap = 16 Minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

For Time, Timecap 12:00 Female Athlete 200m Row  400m Standing Bike Erg  6 Shuttle Runs (12x 7m) Male Athlete 250m Row  500m Standing Bike Erg  6 Shuttle Runs (12x 7m) Female Athlete 200m Row  400m Standing Bike Erg  6 Shuttle Runs (12x 7m) Male Athlete 250m Row  500m Standing Bike Erg  6 Shuttle Runs (12x 7m) non working athletes waits on the start mat

S1/S2 Bike Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Dumbbell Snatch – 50 reps (5kg) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Row Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Box Overs – 50 reps (20” box) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Ski Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 waits on S2 to finish ski and then all 4 run together) S3/S4 Bike Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Dumbbell Snatch – 50 reps (8kg) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Row Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Box Overs – 50 reps (20” box) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Ski Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 waits on S4 to finish ski and then all 4 run together) S5/S6 Bike Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Dumbbell Snatch – 50 reps (10kg) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Row Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Box Overs – 50 reps (24” box) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Ski Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 waits on S6 to finish ski and then all 4 run together)

32 A-Jump 16 cal Bike Erg @dumper 7 16 DB Box Step Over 50 cm 4/4 Pistols Intermediate: 1x15 kg  Elite: 1x22,5 kg / unbroken pistols

WORKOUT 1 FOR TIME - 8,000M BIKE ERG ATHLETES SWAP ON THE MINUTE, EVERY MINUTE.  STANDARDS:  Before starting ensure that the Bike Erg monitor has been set with a custom 8,000m workout.  Working in a 'You Go I Go' AND 'Every Minute on the Minute' format, both athletes will work their way into completing the 8,000m total. Athletes MUST swap every minute, on the minute.  0-1: Athlete A 1-2: Athlete B 2-3: Athlete A 3-4: Athlete B... and so on.  Your score is the time shown on the monitor at the end of the 8,000m.  RULES FOR FILMING:  1) Timer must be visible with both athletes clearly in the video frame. 2) Athletes must show the monitor at the start of the workout. 3) Athletes must show the monitor at the end of the workout.  SETTING UP THE MONITOR Press 'Menu' - 'Select Workout' - 'Single Distance' - Set to 8000m.  PENALTIES A time penalty will be applied on any transition that goes beyond the 1minute limit. I.e An athlete will encure a 5sec penalty if they stay on the engine for 1'05sec. 

FROM 00 TO 05 MINUTES 100 CAL BIKE ERG REST 2  MINUTES 

200 M SWIM 21 CAL BIKE ERG 100 M SWIM 27 CAL BIKE ERG 50 M SWIM 33 CAL BIKE ERG TIME CAP 18 MINUTES

FROM 00 TO 05 MINUTES 80 CAL BIKE ERG REST 2  MINUTES 

200 M SWIM 18 CAL BIKE ERG 100 M SWIM 21 CAL BIKE ERG 50 M SWIM 27 CAL BIKE ERG TIME CAP 18 MINUTES

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 22.5kg dumbbell 20 inch box Women: 15kg dumbbells 20 inch box WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: 16/20 calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.