WOD Explorer

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 500M Row (Concept2) 20 Box Step Over 50cm 20 Forward Lunges (ingen vikt) Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.

5MIN AMRAP 4 Power Snatch 8 Box Jump over 1MIN Rest 3MIN AMRAP 16 alt. DB Snatches 8 DB Box Step up over (For Overall Reps) _________________ RX (16-44)                          RX (45+) 60/40kg                              45/30kg 22,5/15kg                            17,5/12,5 ________________________________________ SCALED (16-44)                SCALED (45+) Box Jump or                       Box Jump or Step Up over                       Step Up over 35/25kg                               30/20kg 15/10kg                               12,5/8kg

3 rounds for time 20 3p-synchro box jump-overs 24“/20“ 30 thrusters 50/35 kg YGIG 40 toes-to-bars YGIG Time cap 14 minutes 2 min transition into 6 minutes for 2RM thruster team total

15 Minuten AMRAP: 20cal Row 20T2B 20 Box Jump Over

For time:  20 wall-ball shots  18 box jump-overs  30 wall-ball shots   18 box jump-overs  40 wall-ball shots   18 medicine-ball box step-overs   66 wall-ball shots   18 medicine-ball box step-overs   40 wall-ball shots   18 box jump-overs   30 wall-ball shots   18 box jump-overs  20 wall-ball shots Time cap: 12 minutes  ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box  ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (80kg/50kg) 30 Box Jump Overs 8 Shoulder to Overhead (80kg/50kg) 20 Toes To Bar 6 Clean and Jerk (80kg/50kg) 4 Rope Climbs

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (70kg/45kg) 30 Box Jump Overs 8 Shoulder to Overhead (70kg/45kg) 20 Toes To Bar 6 Clean and Jerk (70kg/45kg) 4 Rope Climbs

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

FOR TIME 9 Shuttle Run (10m + 10m) 30 Wall Balls (6kg/4kg) 10 Power Cleans (35kg/20kg) 25 Box Jump Overs 8 Shoulder to Overhead (35kg/20kg) 15 Toes To Bar 6 Clean and Jerk (35kg/20kg) 3 Rope Climbs (3.5m)

m/f pair 1                m/f pair 2 R1 – Worm Clean   synchro wall ball 9/6kg R2 – Worm Deadlift   synchro KB Swing R3 – Worm STOH   synchro Hang Snatch R4 - Worm Clean & Jerk   synchro burpess R5 – Worm Thrusters   synchro box jump overs  Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step

40/36/32 cal RowErg 30 TTB 20 Burpee over rower 10 Wall walks 20 Burpee over rower 30 TTB 40/36/32 cal RowErg Remaining time max reps box jump over

For full Medley flow and scoing please click here   0-5 Strength - Mountain For Max Volume - 5 Minute Time Cap Every 30s x 3 1 Bench Press Rest 2 Minutes Every 30s x 3 1 Hang Squat Clean 5-10 Rest 10-21 Skill - Raven AMRAP Eliminator - 11 Minute Time Cap 2:00 AMRAP: 50 Double Unders Max Distance HSW Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 75 Double Unders Max Bar Muscle Ups Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 100 Double Unders Max Handstand Pirouettes Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 125 Double Unders Max Bar Muscle Ups 21-30 Rest 30 - 39 Bodyweight - Shadow AMRAP - 9 Minutes 5/4 Rope Climbs (15ft) 25 Burpee Box Jump Overs @ 24/20" 39 - 50 Rest 50 - 68 Mixed - Winterfell For Time - 18 minute Time Cap 3 Rounds for Time: 50 Wallballs @ 9/6kg 30 Cal Ski 10 Power Snatch @ 6040kg

4 Rounds For Time: 2 Laps Run [1 Lap = 160 Meters] 14 Parallettes Handstand Push-Ups With Mat 24 Box Jump Overs [60 cm] Then Cross The Finish Line Tie-Break: Time At The End Of The 3rd Round

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

ADVANCED M 21-15-9 Reps for Time Deadlifts 100 KG Box Jump 75 CM Time Cap: 8 minutes INTERMEDIATE M 21-15-9 Reps for Time Deadlifts 80 KG Box Jump 75 CM NOVICE M 21-15-9 Reps for Time Deadlifts 70 KG Box Jump 60 CM ROOKIE M 21-15-9 Reps for Time Deadlifts 55 KG Box STEP UP 60 CM - STEP UP OPEN W 21-15-9 Reps for Time Deadlifts 55 KG Box Jump/STEP UP  60 CM-STEP UP ROOKIE F 21-15-9 Reps for Time Deadlifts 45 KG BOX STEP UP  50 CM

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

2 rounds: 10 Box jump over 75/60cm 50 Synchro Deadlift 70/47.5kg 10 Box jump over 75/60cm 30 Synchro Shoulder to overhead 70/47.5kg 10 Box jump over 75/60cm 10 Rope climbs to 3.5m 10 Box jump over 75/60cm Deadlifts and Shoulder to overhead are 2 athlete synchronization

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

Event 3: MF/MF - BW/Mix For Time: 2 Rounds: (each pair) 14 Synchro T2B 13 Synchro Box Jump Overs @ 24'' 12 Synchro KB Snatch @ 24/16kg ---1min Rest--- 2 Round Relay: (all 4) 10m HSW Cap: 12min * Each pair does 2 rounds before switching, HSW is a Relay of all 4 ** HSW is in 5m each way, 2x2.5m Segments *** Time is called once the last athlete touches the wall after the final HSW

Compete teams In a you go, I go format: 5 Sandbag Cleans Run to box 10 Box Jump Overs Run back and tag partner to repeat Special rule: Partner 2 must move the box to the next marker each round Boxes get closer each round, so the runs get shorter. The sandbag must be kept off the ground at all times If the sandbag is dropped, that athlete must complete a 400m penalty run FOR SCALED TEAMS 2 PEOPLE CAN WORK THROUGH THE 5 AND 10 REPS FOR EACH ROUND. 2 ROUNDS MUST BE COMPLETED BEFORE THE BOX CAN BE MOVED

For Time: 20 Burpee DB(2) Box Step Up Overs @ 22.5/15kg @ 20'' 30 BMU 20 Burpee Box Jump Overs Time Cap: 9min

FOR TIME ELITE/RX 40 toes-to-bar 30 box jump overs 60/50 20 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar MASTER 35+ 40 toes-to-bar 30 box jump overs 60/50 15 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar INTERMEDIATE 30 toes-to-bar 30 box jump overs 60/50 15 chest-to-bar pull-ups 30 box jump overs 60/50 30 toes-to-bar SCALED 40 leg raises 30 box jump overs 60/50 20 ring rows 30 box jump overs 60/50 40 leg raises TIME CAP: 10 MINUTES Please make sure you read and fully understand the workout description and movement standards.

Flair & Fire / TEST: Bodyweight & Strength EM   PART A: Аmrap 6' 6 Chest to bar pull-ups 6 Box jumps over @70cm *(ADD 6 REPS FOR EVERY ROUND) rest 3' PART B: FIND IN 6' 1 RM Snatch PART A - score is total reps PART B - score is weight Основна цел: Да направите възможно най-много рундове (и допълнителни повторения) от гореизброените две упражнения за 6 минути. Допълнително правило: "(ADD 6 REPS FOR EVERY ROUND)" - Това означава, че с всеки следващ завършен рунд трябва да добавяте по 6 повторения към всяко от упражненията. Продължавате да правите рундове, като добавяте по 6 повторения към всяко упражнение във всеки следващ рунд, до изтичането на 6-те минути. Резултат за Част А: Общият брой направени повторения от всички упражнения за 6-те минути. ПОЧИВКА 3 МИНУТИ ЧАСТ Б: FIND IN 6' - 1 RM Snatch  Snatch:  Целта е да направите възможно най-голяма тежест за едно чисто повторение в рамките на 6-те минути. Може да правите толкова опити, колкото успеете в рамките на времето.  Резултат за Част Б: Максималната тежест (в килограми), която сте успели да повдигнете за едно чисто повторение на "Snatch" в рамките на 6-те минути.

IN A 14 MIN TIME CAP From 0:00 - 3:00 26.2A - 3 Min to Find 1RM Front Squat  1 min rest From 4:00 to 14:00 (10 min Cap) 26.2B – FOR TIME 3-6-9-12-15 Shoulder to OH 80kg Burpees Box Jump Overs (60cm)

60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b