WOD Explorer

8 Rounds for time:  Partner A:  20/15 cal Bike Erg  Partner B  3 HSPU  6 Back Squats  12 Barbell Overhead Lunges  - switch after full rounds

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

50/40 Calories C2 Bike-erg 30 Overhead Lunges 40/30kg 50/40 Calories C2 Bike-erg Max Reps Overhead Lunges 40/30kg

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

3x 6min on/1min off: A) 10 Cals on C2 Bike to share + 10 Sync Burpees --> each round you add 5 cals / 5 reps B) 10 Cals on Rower to share + 10 Sync DB Snatches  --> each round you add 5 cals / 5 reps C) 10 Cals on Ski to share + 10 Sync DB Devil Presses --> each round you add 5 cals / 5 reps Advanced: 1x 22.5kg/15kg Scaled: 1x 15kg/10kg

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch 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 and with a snatch grip. 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. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. 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. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

AP LAB FITNESS CHALLENGE – CHALLENGE #1 "ERGHATLON CONCEPT" 1. OPIS WORKOUTA FOR TIME / NA VRIJEME 1000 m Bike Erg 500 m Row Erg 500 m Ski Erg Napomena: Nema vremenskog ograničenja (No Time Cap). Sat se ne zaustavlja do završetka zadnje dionice. 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed: Obavezan redoslijed izvođenja: Bike → Row → Ski Solo izvedba: Nije dopuštena pomoć asistenta Sportaš samostalno upravlja monitorima i tranzicijama Bike Erg standard Dozvoljeno pedaliranje u sjedećem i stojećem položaju Sportaš mora ostati na uređaju dok monitor ne pokaže 1000 m ili više Završetak dionice priznaje se isključivo kada monitor prikaže minimalno 1000 m Nije dozvoljeno napustiti uređaj prije završetka distance Svako prerano prekidanje može rezultirati diskvalifikacijom ili penalizacijom Row Erg standard Sportaš mora ostati na ergometru sve dok monitor jasno ne prikaže 500 m Nije dozvoljeno ustajanje, prekid ili napuštanje ergometra prije završetka distance Završetak se priznaje tek kada monitor pokaže 500 m ili više Svako prerano ustajanje može rezultirati diskvalifikacijom ili penalizacijom Ski Erg standard Sportaš mora kontinuirano izvoditi pokrete dok monitor ne dosegne 500 m Nije dozvoljeno prekidati kretanje niti napustiti uređaj prije završetka distance Završetak se priznaje tek kada monitor pokaže 500 m ili više Svako prekidanje prije završetka može rezultirati diskvalifikacijom ili penalizacijom POSTAVKE OPREME Sportaš samostalno podešava: straps (remenje) damper (otpor) visinu sjedala (Bike Erg) Podešavanja su dozvoljena: prije početka workouta tijekom tranzicija između dionica Nije dozvoljena pomoć drugih osoba pri podešavanju MONITOR Sportaš mora osigurati da je svaki monitor postavljen na 0 prije početka dionice Završetak svake dionice mora biti jasno vidljiv na monitoru 3. KATEGORIJE Muškarci: do 40 | MASTER 40+ god Žene: do 40 | MASTER 40+ god 4. SCORECARD DionicaDistancaVrijeme 1. Bike Erg 1000 m 2. Row Erg 500 m 3. Ski Erg 500 m UKUPNO: Ime i prezime: ________________________________ Kategorija: __________________________________ 5. VIDEO ZAHTJEVI I FAIR PLAY Fair Play: Rezultati se temelje na sportskom poštenju Video obavezan: samo za prva 3 mjesta u svakoj kategoriji Standard videa: Video mora biti snimljen u jednom komadu ( uncut, bez montaže ) U svakom trenutku mora biti vidljiva štoperica Kamera mora prikazivati: sportaša monitor uređaja Na kraju videa sportaš mora jasno prikazati: konačno vrijeme završne distance na monitorima

Classic Driathlon 20 Minutes workout on Ski Erg 2 Minutes Rest/Transition 20 Minutes workout on Bike Erg 2 Minutes Rest/Transition 20 Minutes workout on Row Erg Scored in Calories accumulated over all three machines

For Time: 25 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (15kg/10kg) 400 Meter BikeErg

For Time: 30 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (20kg/12.5kg) 400 Meter BikeErg

For Time: 35 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (22.5kg/15kg) 400 Meter BikeErg

For Time: Athlete 1 Performs: 250 meter Row 25 Overhead Squats (50kg) 500 meter BikeErg Then Athlete 2 Performs: 250 meter Row 12 Devils Press (22.5 kg per hand) 500 meter BikeErg Then Athlete 3 Performs: 250 meter Row 25 Deadlift (100 kg) 500 meter BikeErg Then Athlete 4 Performs: 250 meter Row 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 cm box) 500 meter BikeErg TC: 15 min

3000 meter Run 400 meter Loaded Carry 15 kg 400 meter Run 6000 meter BikeErg

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB)  - 1000m Run - 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg) 

FORMATS et ORDRES DE PASSAGES à définir par la team chaque athlète doit passser en tout 2 x sur (un run + une station)   LA COURSE EN Détails & Charges de l'épreuve :  - 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges  (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag)  - 1000m Run - 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg)  - 1000m Run - 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg)  - 1000m Run - 100 Wall Ball Shots (4Hommes  @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) 

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

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 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) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/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 (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

8 MIN TIME CAP  320 M RUN 40 SHOULDER TO OVERHEAD 24 CAL BIKE ERG 20 SYNC OH REVERSE LUNGE  320 M RUN  M:40 KG  W:25 KG 

EVENT 2 (ALL DIVITIONS)   BEGINNERS   1000M BIKE ERG 25 KNEE TO CHEST 10 G2O 40 BJO 10 G2O 25 K2C MAX BIKE ERG   12' CAP   BARBEL M:40 W:25     TEAM KATAGORİLERİ;   G2O K2C HAREKETLERİNİ SENKRON YAPACAK. GERİ KALANLARI I GO U GO ŞEKLİNDE TAMAMLAYABİLİR        

1000M BIKE ERG 25 T2B 10 G2O 50 BJO 10 G2O 25 T2B MAX BIKE ERG     BARBELL KG   SCALED W: 35 SCALED MAN: 60 ADV W: 45 ADV M: 70 RX MAN: 80 +70MM: 70   TEAM KATAGORİLERİ;   G2O T2B HAREKETLERİNİ SENKRON YAPACAK. GERİ KALANLARI I GO U GO ŞEKLİNDE TAMAMLAYABİLİR

500 meters Ski-Erg 1000 meters Bike-Erg 30 Line-Facing Burpees Cross the finish line 100 meters = 1 Rep

FT (14' TC) "Double whopper" 50 cal Row + 50 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50 cal Row + 50 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 42 cal Row + 42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 42 cal Row + 42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 50/42 cal Row + 50/42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50/42 cal Row + 50/42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

8' Amrap Max Cal BikeERG

A. For Time: 1,000 m Bike-Erg.  Damper 10/8 Then B.   In the remaining time: 1 Rep Max: Snatch

A: 00:00-02:00 Athlete A: 500m Bike-Erg                    Then                    Max Reps: Snatch* Rest: 02:00-03:00 B: 03:00-05:00 Athlete B: 500m Bike-Erg                    Then                    Max Reps: Snatch*