WOD Explorer

40:00 - 50:00 Minuten 10 min Zeitlimit - for time Übungen: 30 Sandbag to shoulder 50kg/30kg (1 Person) 30 Synchro burpee box jump overs 24" (2 Personen) 25 Sandbag to shoulder 50kg/30kg (1 Person) 20 Synchro burpee box jump overs 24" (2 Personen) 20 Sandbag to shoulder 50kg/30kg (1 Person) 10 Synchro burpee box jump overs 24" (2 Personen) 10 Sandbag to shoulder 50/30kg (1 Person) 5 Synchro burpee box jump overs 24" (2 Personen) Score = Zeit bis zur vollständigen Absolvierung des Übungsablaufs oder Anzahl der Reps nach 10:00 Minuten Workout Flow & Regeln Zusammengefasst: Die Sandbag-Übung wird immer nur von einer Person absolviert, es darf erst mit den Burpees fortgefahren werden, sobald jeweils die Sandbag-Übung im Vorfeld abgeschlossen wurde, die Burpees müssen immer von zwei Personen synchron absolviert werden, beim Burpee ist kein Steigen erlaubt, sondern gesprungen werden, bei allen Übungen kann die arbeitende Person jederzeit und so oft wechseln, wie im Team gewollt Jedes Team verfügt über einen Sandbag mit 50 kg (Männer), einen Sandbag mit 30 kg (Frauen) sowie zwei 24‑Zoll‑Boxen. Auf das Startsignal beginnt ein Athlet mit 30 Sandbag‑to‑Shoulder‑Wiederholungen. Die übrigen Athleten warten. Sobald die 30 Sandbag‑Wiederholungen abgeschlossen sind, beginnen zwei Athleten mit 30 synchronisierten Burpee Box Jump Overs. Die Teams setzen das Workout in diesem Format fort, wobei sie zwischen der vorgegebenen Anzahl an Sandbag‑to‑Shoulder und synchronisierten Burpee Box Jump Overs abwechseln. Die Athleten dürfen jederzeit wechseln, auch während einer Übung. Weibliche Athleten müssen stets den 30‑kg‑Sandbag verwenden, männliche Athleten den 50‑kg‑Sandbag. Das Workout hat ein Time Cap von 10 Minuten. Schafft es ein Team nicht, innerhalb dieser Zeit zu finishen, entspricht der Score der Gesamtzahl der erreichten Wiederholungen. Movement Standards Sandbag to shoulder -  Die Athleten müssen den Sandbag vom Boden (in Kontakt mit dem Boden) aufnehmen und auf die Schulter heben. In dieser Position müssen sie den freien Arm seitlich ausstrecken, parallel zum Boden, um die Kontrolle am oberen Punkt der Bewegung zu demonstrieren. „Touch-and-Go“-Wiederholungen sind erlaubt, jedoch muss der Sandbag bei jeder Wiederholung den Boden berühren. Es darf immer nur ein Athlet gleichzeitig arbeiten. Synchro burpee box jump overs - Diese Übung wird von zwei Athleten ausgeführt. Brust und Hüfte der Athleten müssen gleichzeitig auf derselben Seite der Boxen den Boden berühren – dies ist der Synchronisationspunkt. Anschließend müssen die Athleten auf die Box springen (Aufsteigen ist nicht erlaubt). Danach können sie auf die andere Seite der Box hinuntersteigen oder springen, um die Wiederholung abzuschließen.

Workout 3 FOR TIME 40 toes-to-bar 30 box jump overs 60cm/50cm 20 bar muscle-ups (M35+/45+: 15 bar muscle-ups, M55+: 15C2B) 30 box jump overs 60cm/50cm 40 toes-to-bar Time Cap: 10 minutes

Test 1.5 Mixed Modality (Team of 4) Note: MMFF Tid: 74:00 - 90:00 For time You go, I go 1 wall walk 2 box jumps 1 wall walk 2 box jumps 3 db hang to overhead 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 5 bar muscle ups Vikter/höjd: db 2 x 22,5 kg/2 x 15 kg box 60/50 cm Flöde: Start sker bakom startlinjen. När klockan startar börjar en A1 att ta sig fram för att börja med wall walks. A1 utför sen hela flödet av 1+2+ 1+2+3+ 1+2+3+4+ 1+2+3+4+5 När 5 bar muscle up är avklarade byter A1 in A2 som börjar med wall walks och upprepar hela serien som A1 gjorde. När A2 är klar med hela serien byts A3 som upprepar hela serien och till sist gör A4 samma sak. När A4 är klar med sina bar muscle ups ges tid när A4 passerat startlinjen. Målgång sker bakom startlinjen. Förtydligande standards: db hang to overhead Måste starka med utsträckt höft. Det är ej tillåtet att gå från golvet direkt upp över huvudet. Det är tillåtet att göra hang snatch och hang clean & shoulder to overhead. wall walks En linje ska tejpas 25cm (samma för herr och dam). Sen ska även två linjer tejpas: en 155cm (herr) från väggen och en 140 cm (dam) från väggen. Utrustning/lag: 1-2 boxar (60/50cm).  db 2x22,5 kg db 2x15kg Score: Tid eller reps vid time cap Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan   https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 3.3 Endurance (Team of 3) Note: MMF eller MFF Tid: 28:00 - 44:00 (16 min) Vila: 44:00 - 49:00 (5 min) AMRAP 16 min A1) Row for calories A2) AMRAP 16 minuter (8 x 2 minuter) Min 0-2: double unders Min 2-4: burpee box jump overs Min 4-6: wall balls Min 6-8: shuttle runs (5 meter) Min 8-10: double unders Min 10-12: burpee box jump overs Min 12-14: wall balls  Min 14-16: shuttle runs (5 meter) Flöde: Start sker med alla atleter bakom startlinjen. På signal springer en atlet fram till roddmaskinen och börjar ro. En annan atlet påbörjar första tvåminutersintervallen med double unders, medan den tredje stannar kvar bakom startlinjen. Det är fria byten under hela testet, men alla byten måste ske bakom linjen – oavsett om det gäller rodd eller AMRAP-övningarna. Varannan minut byts övning i AMRAP: double unders → burpee box jump overs → wall balls → shuttle runs → sedan om igen. Roddmaskinen hålls igång under hela de 16 minuterna. Förtydligande standards: Rodd Kalorier kollas när den stannat efter 16 minuter. En får ej dra efter klockan stannat men kalorierna får ticka upp efter 16 min och tas när rodden stannat. Shuttle runs - Vid start får atleten börja springa direkt, men vid varje vändning måste båda fötterna och en hand nudda bakom linjen. - Reps räknas först när man sprungit fram och tillbaka. - Det är inte tillåtet att byta atlet mitt i en rep – en helt rep måste vara klart innan byte sker. - 1 rep = 2 x 5 m Urustning/lag: 1 Concept2 Row 1-3 hopprep (atleters egna) 1 låda (endast en denna gång) 1 wall ball 9 kg 1 wall ball 6 kg 2 wall ball targets på 300 cm för herrar och 275 cm för damer.    Score: Tvådelad score.  - Antal kalorier på rodden - Antal reps på amrap  Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

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 1: “LET IT BURN” For Time Time Cap: 8 minutes 30-20-10 Wall Balls  Box Jump Overs  20 Shuttle Runs (10 laps) after Rounds 30 and 20 Wall Balls: 9kg/6kg Plyo Box: 60cm/50cm

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

3 Rounds For Time 30 Box Jump Over 60/50cm 30 Knee to Elbow

3 Rounds For Time 30 Box Jump Overs 60/50cm 10 Power Cleans 80/55kg

All For Time As a relay (F/M/FM), complete: 3 rounds for time 20 Box Jump Overs 60/50cm 10 Power Cleans 70/45 Time Cap: 28 minutes 

All For Time As a relay (M/M/M/M), complete: 3 rounds for time 20 Box Jump Overs 60/50cm 10 Power Cleans 70/45 Time Cap: 28 minutes 

19-23 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 42.5/30kg 9 Burpee Box Jumps  Time Cap 15 min  15-18 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 40/25kg 9 Burpee Box Jumps  Time Cap 15 min  12-14 Division 3 Rounds For Time 17/12cal Row 15 Squat Snatch - 20/15kg 9 Burpee Box Jumps  Time Cap 15 min 

3 Rounds For Time 300m Row (swap 150m) 16 Sync Alt DB Snatch - 5kg 10 Burpee Box Jumps (shared) Time Cap 15 min

Complete as many reps as possible in 12 minutes of: 15 cal row 2 x 5 m syncronized dumbbell walking lunges 10 alternating box-jumps / box step-ups Score is total number of repetitions completed in 12 minutes. Lunges are scored as 2 reps (2 x 5 m).

AMRAP 10’ Buy in - 40 knee to chest (team) Directly into * - 30 push up hand release - 20 wall ball (9 kg uomo / 6 kg donna) - 10 shoulder to overhead (40 kg uomo / 25 kg donna) Directly into - Max reps burpees box jump over - Uomo 60 cm / Donna 50 cm (team) * l'intero blocco centrale dovrà essere eseguito da ogni atleta alternandosi con il compagno dopo ogni elemento - il tempo alla fine di questo blocco costituisce il tie-break

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to 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. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

BLACK MAMBA  21-18-15 DB Snatches 22,5/15kg  Box jump overs - step down 60/50cm  cap8 celý tým cvičí zároveň, nemusí být synchronizovaně.  Výsledek = součet tří časů. 

GREEN MAMBA  21-15-9  DB Snatches 15/10kg  Box jump/step overs - step down 50cm  cap8 celý tým cvičí zároveň, nemusí být synchronizovaně.  Výsledek = součet tří časů. 

"For time (12min Cap) 5 Rounds for time: 10 Burpees over the Partner 15 Box Jumps 20 Sync DB Push Press (5/5) M/M DB 20kg/15kg    F/F DB 15kg / 10kg  F/M 20kg / 15kg

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

9’ AMRAP I go, you go -6 KB hang power cleans (3 right arm/3 left arm)@20/12 -6 box jump overs -6 KB russian swings@20/12

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.1 AMRAP 3x 3' ON (1' REST) • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5kg / 15 kg) • 12x Toes to Bar ------------ • Remaining time: Max Calories ROW Score: Max Calories 

BTD QUALIFICATION 2026 BEGINNER INDIVIDUAL WOD 26.1 AMRAP 4x 2' ON (1' REST) • 16x Box Jump Over Step Down (60/50cm) • 12x Alt. DB Reverse Lunges (22,5kg / 15 kg) ------------ • Remaining time: Max Calories ROW Score: Max Calories 

👥 TEAMS WOD 1  AMRAP 3x 3' (1' REST)  • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5 / 15 kg) • 12x Toes to Bar • Remaining time: Max Calories SCORE  ATHLETE A + ATHLETE B "You can film your videos separately; the final score is the combined total of calories from both athletes."

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

For time: Tc 9'  15 cal row  15 wall ball  15 cal row  15 wall ball  20 box jump over 15 cal row  15 wall ball 20 box jump over  20 hspu  - in remaining time max reps of:  Snatch  Elit: 60kg  Advanced: 35/50kg  Master 35/40+: 50kg  Scaled: 25/40kg Scaled: 12/15 cal row,  hspu ---> strict press 12/15 Advanced: 12/15 cal row, hspu 12/20  Master 35/40+: 15 cal row  Elit: 15 cal row

"THE CLIMB" SKALAD 10 sync knee raises  5 wall walks split anyhow  25 sync laterala burpees over bar  10 sync knee raises   5 wall walks split anyhow 20 sync bar facing burpees  10 sync knee raises   5 wall walks split anyhow 15 sync burpee box jump over 50 cm 10 sync knee raises   5 wall walks split anyhow 10 sync burpee box jump over 50 cm TIME CAP: 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 10 synkade knee raises (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 5 wall walks. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"THE CLIMB" VETERAN 8 sync toes to bar  15 hspu split anyhow  25 sync laterala burpees over bar  8 sync toes to bar  15 hspu split anyhow  20 sync bar facing burpees  8 sync toes to bar  15 hspu split anyhow  15 sync burpee box jump over (50 cm) 8 sync toes to bar  15 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 8 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 15 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf    

"THE CLIMB" ÖPPEN 15 sync toes to bar  20 hspu split anyhow  25 sync laterala burpee over bar  15 sync toes to bar  20 hspu split anyhow  20 sync bar facing burpee 15 sync toes to bar  20 hspu split anyhow  15 sync burpee box jump over (50 cm) 15 sync toes to bar  20 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 15 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 20 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf