WOD Explorer

During 9 min  Score A Max Cal Standing Bike Erg Score B  AMRAP - You go I Go 20 Single Unders 10 Wall Balls 5 Ring Kipping Knee Raises - You need to swap every round of the amrap, the resting person will be biking

During 9 min  Score A Max Cal Standing Bike Erg Score B  AMRAP - You go I Go 20 Single Unders 10 Wall Balls 5 TTR - You need to swap every round of the amrap, the resting person will be biking

Test 1 - Endurance  For Time: 3000m Bike 1500m Row 75 Burpees 1500m Ski 3000m Bike U16 / 60+ / Scaled: 2000m Bike 1000m Row 50 Burpees 1000m Ski 2000m Bike Equipment list: Concept 2 Rower Concept 2 Bike Concept 2 Ski Flow: The athlete will start with both feet on the tape line behind the bike erg. When the timer starts, athletes will complete 3000m on the Bike. On completion of the Bike the athlete moves straight to the Rower to complete 1500m. On completion of the rower the athlete moves to the tape line where they must perform 75 burpees. Following the Burpees, the athlete moves to the ski to complete 1500m. On completion of the Ski the athlete finishes on the Bike to complete another 3000m. The athlete's score is their finish time on their final Bike or their completed number of metres inside the time cap (1 burpee = 1m) Movement Standards: For the Ergs each machine must start at 0 with the console reset. A judge can turn on the screen for the athlete. For the Burpees, the Chest + Hips must touch the floor. At the top, the athlete must fully extend their hips and knees with their body in an upright (fully extended) position. Feet must leave the floor simultaneosuly and you must clap both hands above or behind the head. Video: Camera must be set up behind the ergs with the consoles in view. The burpee line must be perpendicular to the camera to allow reps to be judged from side on. Athlete must display the completed metres which will be saved in the history log on the machine.  Before the Workout: - State your name and date. - Show the blank erg screens. After the Workout: - Show the Completed metres from each Erg's history log

RX: 3R: 1000m Row 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Inter: 3R: 750m Ski 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Scaled: 3R: 1500m BikeERG 12 synchro burpee over line (1m) 12 Synchro box Step up (24/20)

Senior/Open + Masters + Junior U17 & U19 do: 4000 meter BikeErg 2000 meter RowErg Junior U13 + U15 do: 3000 meter BikeErg 1500 meter RowErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Athlete 1 & 2 divide the following anyhow: 2000 meter RowErg 4000 meter BikeErg  Athlete 3 & 4 must do the following order: Athlete 3 > 1000 meter RowErg, while, Athlete 4 > 2000 meter BikeErg + Athlete 4 > 1000 meter RowErg, while, Athlete 3 > 2000 meter BikeErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Each athlete (F/F/M/M) will complete 1 round of: 9 Dumbell Squat Clean Thrusters (22,5/15) 15 Deadlifts (100/75) 27/21 Calorie BikeErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

3 Minutes to complete: 5 Shuttel Runs 20 Deadlifts* 15/10 Calorie BikeErg *Deadlift Weights: Senior/Open (140/95) U21 + Age Groups 30-34 through 40-44 (120/85) Age Groups 45-49 & 50-54 + U15, U17 & U19 (100/70) Age Group 55-59 (80/65) Age Group 60-64 (70/55) Age Group 65+ (60/45) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

FOR TIME (8 min)   150 / 110 cal Concept2 BikeErg Check the movement standards in het rulebook

FOR TIME (cap 3 min)   20  Sandbag Squats 40 / 30 cal Concept2 BikeErg Check the movement standards in het rulebook

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

AMRAP 10' 16/12 Cal bike erg (divide as wanted) 8 American KB Swing Synch (24/16kg  - 16/12kg) 32 Single Under Drag Rope (divide as wanted) 8 Burpees to Bumper Synch

"CHIPPER" For Time 50 Wall Ball 40 Dumbbell Snatch 30 BoX Jump overs M:60cm, W:50cm 20 Devils Press M: 1000, W:800m Bike erg Cap 12' Wall Ball: Master 40+ & Scaled: M/W: 9-6, Beginner: M/W : 6-4 Dumbbell: Master 40+ & Scaled: M/W :22,5-15 , Beginner: M/W: 15-10

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* 

RX (16 - 44) 4 Rounds (TC. 10MIN) 12/10 Bike Erg Calories 10 Thruster (45/30kg) 10 Chest to Bar Pull-Up MIN. 11-12 MAX Bike Erg Calories  ___________ RX (45+)  +  SCALED (16-44)      4 Rounds (TC. 10MIN) 10/8 Bike Erg Calories 8 Thruster (35/25kg)  8 Pull-Up MIN. 11-12 MAX Bike Erg Calories  ___________ SCALED (45+) 4 Rounds (TC. 10MIN) 10/8 Bike Erg Calories 8 Thruster (30/20kg) 8 Jumping Pull-Up MIN. 11-12 MAX Bike Erg Calories 

2 min ON, 1 min OFF 3 working sets 40 cal bike erg in remaining time alternating DB snatch 15kg Score: REPS

Max Cals C2 bike & ski erg Max Sledge Push INT 120/ Mixed 80kg – 10m length Max Sandbag Lunge INT 20/ Mixed 10kg – 10m lengths Any athlete can be on any station – athletes may switch between any station as long as the sandbag lunge and sledge are at the same end as the ergs, athletes on ergs can switch between ergs at any time – the sledge push and sandbag lunge must be in sync at the 10m mark on every length (i.e, you must wait for your partner before you start your next length)

"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: 80-89 22.5kg dumbbell 20 inch box Women: 80-89 15kg dumbbells 20 inch box 90-99 Men: 18 calories 17.5kg dumbbells Women: 14 calories 12.5kg dumbbells 100+ Men: 16 calories 15kg dumbbells Women: 12 calories 10kg dumbbell 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: allocated 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.

3 rounds for time: 15 Ring muscle-up 21 Back squat 80/55kg 21 Ring dip 42cal Standing Bike erg

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete

3 ROUNDS 250m BIKE ERG 9 HANG POWER SNATCH 15 9 BAR FACING BURPHEE 12 N2C TIE BREAK: Remaining time: HANG "ISABEL" 

ALL DIVISIONS FOR TIME 2000 METER BIKE ERG 50 DOUBLE DUMBBELL SHOULDER TO OVERHEAD 2000 METER BIKE ERG TIME CAP: NONE --------------------------------------------------------------------- DUMBBELL WEIGHTS ELITE/RX Men: 2 × 22.5 kg Women: 2 × 15 kg MASTERS 35+ Men: 2 × 17.5 kg Women: 2 × 12.5 kg INTERMEDIATE Men: 2 × 17.5 kg Women: 2 × 12.5 kg SCALED Men: 2 × 15 kg Women: 2 × 10 kg

5 min BikeErg 1 min Vila 5 min Parallette facing burpees  1 min Vila 5 min SkiErg 1 min Vila 1km Run Resultat: H55 Lars Fröberg BikeErg: 112 Burpees: 69 SkiErg: 85 Run placement: 1 Michael Asker BikeErg: 100 Burpees: 43 SkiErg: 74 Run placement: 8 Andreas Edvardsson BikeErg: 100 Burpees: 67 SkiErg: 73 Run placement: 3 Rickard Ericsson BikeErg: 103 Burpees: 67 SkiErg: 82 Run placement: 5 Pär Sundbäck BikeErg: 90 Burpees: 58 SkiErg: 49 Run placement: 6 Mikael Hollsten BikeErg: 91 Burpees: 70 SkiErg: 67 Run placement: 2 Patrik Reimertz BikeErg: 79 Burpees: 46 SkiErg: 62 Run placement: 7 Johan Tullare BikeErg: 92 Burpees: 54 SkiErg: 71 Run placement: 4 H50 Daniel Eriksson BikeErg: 105 Burpees: 75 SkiErg: 77 Run placement: 2 Mikael Honnér BikeErg: 103 Burpees: 62 SkiErg: 70 Run placement: 4 Cristian Carrasco BikeErg: 80 Burpees: 65 SkiErg: 62 Run placement: 8 Johan Sternhoff BikeErg: 127 Burpees: 55 SkiErg: 86 Run placement: 5 Martin Söderblom BikeErg: 114 Burpees: 0 SkiErg: 90 Run placement: 7 Stephan Kiernan BikeErg: 102 Burpees: 66 SkiErg: 85 Run placement: 6Peter Andersson BikeErg: 113 Burpees: 78 SkiErg: 80 Run placement: 1Fredrik Johansson BikeErg: 118 Burpees: 62 SkiErg: 78 Run placement: 3 H45 Karl Corneliusson BikeErg: 110 Burpees: 76 SkiErg: 85 Run placement: 3 Mikael Strand BikeErg: 116 Burpees: 66 SkiErg: 87 Run placement: 1 Rickard Perman BikeErg: 109 Burpees: 67 SkiErg: 90 Run placement: 5 Martin Evenbratt BikeErg: 116 Burpees: 73 SkiErg: 89 Run placement: 2 Fredrik Nilsson BikeErg: 121 Burpees: 70 SkiErg: 85 Run placement: 8 Marcus Thorstensson BikeErg: 123 Burpees: 67 SkiErg: 89 Run placement: 4 Robert Hagman BikeErg: 116 Burpees: 75 SkiErg: 74 Run placement: 9 Kristoffer Nyberg BikeErg: 117 Burpees: 64 SkiErg: 71 Run placement: 7 Jerry Hull BikeErg: 111 Burpees: 59 SkiErg: 81 Run placement: 6 H40 Mikael Abelmann BikeErg: 104 Burpees: 65 SkiErg: 72 Run placement: 3 Carl-Willy Stenberg BikeErg: 143 Burpees: 71 SkiErg: 115 Run placement: 1 Viktor Prim BikeErg: 110 Burpees: 21 SkiErg: 99 Run placement: 9 Pär Johansson BikeErg: 109 Burpees: 65 SkiErg: 83 Run placement: 8 Kim Vatant BikeErg: 117 Burpees: 58 SkiErg: 81 Run placement: 6 Johan Eriksson BikeErg: 92 Burpees: 86 SkiErg: 77 Run placement: 4 Christian Lilja BikeErg: 104 Burpees: 84 SkiErg: 85 Run placement: 5 André Andersson BikeErg: 107 Burpees: 71 SkiErg: 90 Run placement: 2 Marius Beresoae BikeErg: 121 Burpees: 76 SkiErg: 84 Run placement: 7 Johan Töyrä BikeErg: 107 Burpees: 47 SkiErg: 84 Run placement: 10 H35 Viktor Olofsson BikeErg: 127 Burpees: 79 SkiErg: 74 Run placement: 4 Jens Westin BikeErg: 115 Burpees: 74 SkiErg: 83 Run placement: 1 Dennis Björnström BikeErg: 120 Burpees: 79 SkiErg: 91 Run placement: 2 Adam Minard BikeErg: 115 Burpees: 79 SkiErg: 61 Run placement: 8 Dijar Ismail BikeErg: 113 Burpees: 67 SkiErg: 77 Run placement: 10 Victor Rasmussen BikeErg: 127 Burpees: 71 SkiErg: 86 Run placement: 9 Martin Tunhag BikeErg: 123 Burpees: 78 SkiErg: 95 Run placement: 7 Simon Casey BikeErg: 110 Burpees: 78 SkiErg: 91 Run placement: 6 Nils Ahlman BikeErg: 90 Burpees: 88 SkiErg: 63 Run placement: 5 Petter Månsson BikeErg: 119 Burpees: 85 SkiErg: 91 Run placement: 3 H30 Abdi Shahwan BikeErg: 129 Burpees: 59 SkiErg: 95 Run placement: 9 Erik Jernberg BikeErg: 128 Burpees: 76 SkiErg: 97 Run placement: 6 Johan Carlsson BikeErg: 117 Burpees: 72 SkiErg: 90 Run placement: 1 Filip Eriksson BikeErg: 113 Burpees: 77 SkiErg: 94 Run placement: 8 Sebastian Pålshagen BikeErg: 113 Burpees: 79 SkiErg: 83 Run placement: 3 Maik Wagner BikeErg: 108 Burpees: 66 SkiErg: 77 Run placement: 7 Lars Persson BikeErg: 120 Burpees: 79 SkiErg: 92 Run placement: 4 Kim Carlsson BikeErg: 100 Burpees: 71 SkiErg: 74 Run placement: 5 Ola Hjelmar BikeErg: 104 Burpees: 75 SkiErg: 75 Run placement: 2 D55 Marie Andersson BikeErg: 85 Burpees: 60 SkiErg: 55 Run placement: 1 Helena Lundström BikeErg: 83 Burpees: 57 SkiErg: 66 Run placement: 4 Pia Tjäder BikeErg: 74 Burpees: 51 SkiErg: 57 Run placement: 5 Hanna Linbro BikeErg: 79 Burpees: 53 SkiErg: 58 Run placement: 2 Susanne Jansson BikeErg: 81 Burpees: 57 SkiErg: 61 Run placement: 3 Lotta Stenberg BikeErg: 77 Burpees: 45 SkiErg: 58 Run placement: 5 D50 Katarina Unger BikeErg: 100 Burpees: 69 SkiErg: 84 Run placement: 4 Mia Eklöf BikeErg: 98 Burpees: 63 SkiErg: 78 Run placement: 3 Catarina Malm BikeErg: 73 Burpees: 62 SkiErg: 58 Run placement: 6 Camilla Åbergh BikeErg: 90 Burpees: 67 SkiErg: 77 Run placement: 1 Marie Lindqvist BikeErg: 98 Burpees: 54 SkiErg: 68 Run placement: 5 Anna Berggren BikeErg: 78 Burpees: 62 SkiErg: 58 Run placement: 2 Anna Tyni BikeErg: 79 Burpees: 50 SkiErg: 60 Run placement: 8 Marie Holmström BikeErg: 86 Burpees: 55 SkiErg: 68 Run placement: 7 D45 Malin Vennberg BikeErg: 91 Burpees: 61 SkiErg: 71 Run placement: 6 Emma Åkerblom BikeErg: 91 Burpees: 68 SkiErg: 73 Run placement: 4 Emma Sällylä BikeErg: 86 Burpees: 75 SkiErg: 73 Run placement: 1 Sophie Tigerholm BikeErg: 83 Burpees: 71 SkiErg: 66 Run placement: 3 Helena Gissle BikeErg: 86 Burpees: 54 SkiErg: 67 Run placement: 8 Mirjam Larsson BikeErg: 88 Burpees: 65 SkiErg: 63 Run placement: 7 Marielle Fridlund BikeErg: 79 Burpees: 67 SkiErg: 56 Run placement: 5 Sofia Jensen BikeErg: 61 Burpees: 71 SkiErg: 44 Run placement: 2 D40 Marritje Van de Mheen BikeErg: 85 Burpees: 73 SkiErg: 70 Run placement: 1 Susanne Hedberg BikeErg: 91 Burpees: 65 SkiErg: 62 Run placement: 4 Matilda Larsson BikeErg: 87 Burpees: 68 SkiErg: 62 Run placement: 3 Sofia Hallgren BikeErg: 89 Burpees: 69 SkiErg: 62 Run placement: 9 Caroline Omre BikeErg: 87 Burpees: 69 SkiErg: 68 Run placement: 2 Jessica Åström Ackevald BikeErg: 96 Burpees: 65 SkiErg: 75 Run placement: 5 Fanny Wikerud BikeErg: 93 Burpees: 68 SkiErg: 71 Run placement: 8 Erica Sterner BikeErg: 86 Burpees: 68 SkiErg: 67 Run placement: 6 Louise Cederblad BikeErg: 84 Burpees: 76 SkiErg: 75 Run placement: 10 Dajana Börjesson BikeErg: 90 Burpees: 66 SkiErg: 67 Run placement: 7 D35 Sabina Holm Lindmark BikeErg: 84 Burpees: 91 SkiErg: 54 Run placement: 1 Ida Olsson BikeErg: 80 Burpees: 71 SkiErg: 62 Run placement: 5 Lisa Lokkin BikeErg: 94 Burpees: 73 SkiErg: 76 Run placement: 3 Sofie Lindberg BikeErg: 93 Burpees: 80 SkiErg: 72 Run placement: 2 Kornelia Solvestad BikeErg: 94 Burpees: 57 SkiErg: 76 Run placement: 6 Cecilia Landgren BikeErg: 83 Burpees: 73 SkiErg: 61 Run placement: 4 Anneli Svensson BikeErg: 83 Burpees: 69 SkiErg: 61 Run placement: 7 D30 Sandra Augustsson BikeErg: 100 Burpees: 68 SkiErg: 77 Run placement: 7 Louise Holm BikeErg: 90 Burpees: 66 SkiErg: 66 Run placement: 9 Rebecka Ambjörnsson BikeErg: 95 Burpees: 61 SkiErg: 70 Run placement: 8 Nadia Raczkowski BikeErg: 78 Burpees: 74 SkiErg: 64 Run placement: 4 Linnea Larsson BikeErg: 95 Burpees: 64 SkiErg: 69 Run placement: 1 Emma Edmark BikeErg: 92 Burpees: 75 SkiErg: 66 Run placement: 2 Stephanie Hedingby BikeErg: 89 Burpees: 53 SkiErg: 68 Run placement: 10 Ida Johansson BikeErg: 110 Burpees: 65 SkiErg: 79 Run placement: 5 Anna Winblad von Walter BikeErg: 97 Burpees: 70 SkiErg: 71 Run placement: 6 Elin Ericson BikeErg: 96 Burpees: 74 SkiErg: 71 Run placement: 3

Event 2 - For Time : 45/35 Bike Erg Cals. Into. 21 Deadlifts 21 Toes To Bar 15 Power Cleans 15 Toes To Bar 9 Shoulder To Overhead 9 Toes To Bar Barbell : 70/45kg

Rx For Time (16:00min) 150 Box Jump Overs (20"/24") 1000m Run 70/100 Calorie C2 Bike Scaled For Time (16:00min) 150 Box Step Overs (20"/24") 800m Run 50/70 Calorie C2 Bike Workouts must be completed in the order listed — box jumps, then run, then bike Athletes may not begin the next movement until the previous one is fully complete. Each athlete will have a dedicated judge for the duration of the box jump and to check the machine on the run. Partners share the Box Jumps/Step Ups and Calories Any movement standard not met will result in a no-rep, which must be completed before moving on Movement Standards 200 Box Jump Overs (20" / 24") Women will use a 20" box , men will use a 24" box. Each rep begins with the athlete standing on the ground with both feet. Rx and Scaled athletes can jump or step over The rep is complete when the athlete transfers from one side of the box to the other Athletes must step down from the box — jumping off the box would be a no rep. Rebounding (jumping straight back up without fully standing) is not permitted; full extension must be shown at the top of each rep. If the athlete misses the box or falls, they must return to the ground and complete the rep from the beginning 1000m Run The run course will be clearly marked — athletes must follow the designated route and complete the full distance Athletes must stay on the designated course at all times. Cutting the course or taking an alternative route will result in a DNF result. If a team member cannot run then a rowing machine will be provided as an alternative for the same required distance. Calorie C2 Bike (Concept2 Bike Erg) The monitor must be reset to zero before the athlete begins — athletes are responsible for confirming this. The rep is complete when the required calorie target is displayed on the monitor. Damper setting is athlete's choice.

Elite/Rx/Masters Track 400m Run 4km C2 Bike 400m Run 400m Run + Carry 400m Run Carry @ 1 x 24/16kg KB FLOW The athlete will start behind the start mat/chip timer area. 3,2,1 go...the athlete will pass through the chip timer area and complete their first run. As soon as their run is complete they will advance to a C2 bike where they will complete their required distance. The Athlete must wait on the bike until the distance has been hit, and once it has been, the athlete then begins their second run aroud the track. Once they return from this run, they will pick up a single kettlebell and complete a weighted lap of the track.  Once completed, they will return the kettlebell to the holding pen area and then set off for their final run.  The athletes must pass through the designated chip timer area with each lap, and the finish time is taken upon completion of the final lap. All categories will complete 4 total laps of the track, with the exception of the Scaled category. For the Scaled, you will only be completing three laps, with your second lap (the one right after your bike) being the loaded run with a kettlebell. STANDARDS  Run - The run must be performed on the designated course, around the track. Timing will be tracked using a chip timer assigned to each athlete, which must be worn correctly for the duration of the event. Deviating from the track, failing to complete the full distance, or removing the chip timer during the event will result in disqualification. As chip timers are being used, the official timings will start when the athlete crosses the start line and ends upon crossing the finish line. These will be explained and shown to the athletes on the day. BIKE ERG : Athletes may adjust the seat height, handles, and damper as they wish, but they must NOT touch the monitor. They must remain on the bike erg until the screen reads the required distance. Run + Carry - The same rules and standard of the run apply. Upon beginning the lap, athletes will pick up a KB from the designated area, and return it to a designated area, before continuing with their next run. If the athlete needs to put the KB down during the run, they may do so, before picking it back up again and continuing the run. They may not launch or throw it forwards. Intermediate/Teen 14-15/ Teen 16-17 Track 400m Run 3km C2 Bike 400m Run 400m Run + Carry 400m Run Intermediate Carry @ 1 x 24/16kg KB Teen 14-15 Carry @ 1 x 16/12kg KB Scale Track 400m Run 3km C2 Bike 400m Run + Carry 400m Run Carry @ 1 x 16/12kg KB

ELITE / RX Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 20 worm Thrusters 10 worm burpees - AMRAP C2 cals in remaining time INTERMEDIATE  Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 15 worm thrusters  10 worm burpees - AMRAP C2 cals in remaining time MIX pairs will do 50 cals buy in.  Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the C2 Bike and complete their buy-in calories, split as they wish.  As soon as the athletes have completed the buy-in, they will both move to the worm where they will complete three rounds of a worm movement (reps and movement as prescribed by their category) and lateral burpees over the worm. If the athletes are able to complete their three rounds within the time cap, they then return to the C2 Bike for an AMRAP of calories in any remaining time on the clock. The score for this workout is total number of calories and repetitions combined. STANDARDS BIKE ERG : Athletes may adjust damper as they wish, but must remain ON the bike erg until the screen reads the required calories, unless they are swapping over.  Atheltes must not touch the screen. There is no minimum work load. Calories at the AMRAP at the end are counted upon completion of time, there are no carry over cals. Worm Thrusters - This is effectively a synchro Thruster for both athletes with a worm. The worm will be lifted to the shoulder with both athletes placing their heads on the same side. The athletes will squat together, ensuring that their hips descend below the level of the knees, then stand to full extension, locking out the knees and hips, as the worm is taken overhead and to the opposite shoulder Repetitions in which one or both athletes fail to squat to the appropriate depth will be considered ‘no reps’ and will need to be repeated. Athletes must hit depth at the same time and the rep will be given when the worm is on the opposite shoulder in a supported position - the rep is synchronised at both the bottom of the squat and the worm is on the opposite shoulder. Athletes may not duck their heads under the worm. Athletes may squat clean the worm, any time it is taken from the floor. Worm Burpees - Athletes will position themselves either side of the worm. Both athletes will descend to the floor together and touch their chest and thighs to the floor before standing up and jumping over the worm. The jumps should all be two-footed take offs and athletes should not touch the worm on the way over. Often, the athlete at the rear of the worm jumps behind it rather than over - this will be considered a no rep. Athletes are not allowed to step over the worm. The reps are synchronised in the down position on the floor.

SOUTHWEST REGIONALS ATHLETE NAT SOUTH-LAW SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 1600M ROWER 400M ROLL AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M ROLL ROWER TO ASSIGNED DISTANCE, WEIGH DOWN WITH 2 X 25KG PLATES 400M ROLL/CARRY SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 4 20 MIN TIME CAP 400M RUN 2000M C2 BIKE 400M RUN AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M RUN C2 BIKE TO ASSIGNED DISTANCE 400M RUN/CARRY SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 4 20 MIN TIME CAP 400M 2000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 4 20 MIN TIME CAP 400M RUN 3000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 4 20 MIN TIME CAP 400M RUN 2000M BIKE 400M RUN AND CARRY 12kg KB FLOW FOR ALL ATHLETES "The athlete will start behind the start mat/chip timer area. 3,2,1 go...                                                         the athlete will pass through the chip timer area and complete their first run/roll.                                                         As soon as their run/roll is complete they will advance to a C2 bike/rower where                                                          they will complete their required distance. The Athlete must wait until the                                                          distance has been hit, and once it has been, the athlete then begins their                                                          second run/roll around the track with a single kettlebell and complete a weighted lap of the track.                                                         Once completed, they will return the kettlebell to the holding pen area.                                                        

Endurance - Woody For Time: 45min Cap 3000m C2 Bike 1500m Ski 1000m Row 1000m Ski 1500m Row 3000m 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.