WOD Explorer

For Time: 4 Rounds of 20 Toes2Bar 20 Box Jump over

For Time: 4 Rounds of 30 Toes2Bar 30 Box Jump over (split as needed)

Every 2min x3  (1 min Rest) 2Rounds of 7 strict HSPU 7 Burpee Box Jump over then max Distance Overhead Lunges (22,5kg/15kg) Masters 45+: 17,5kg/12,5kg Masters 55+: 15kg

PART A 4 Rounds for time 1 Legless Rope Climb 20 Free handstanding Shoulder taps 3 Deadlifts @180kg Time cap: 5min 5:00 - 7:00 REST PART B For time 20 calories Echo bike 10 Box Jump overs @70cm 10 DB Box overs @2x22.5 10 Box Jump overs @70cm 20 calories Echo bike Time cap: 5min

20 Synchro Burpees over the Worm @60kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @60kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @60kg

20 Synchro Burpees over the Worm @45kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @45kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @45kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @80kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @80kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @60kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @60kg

5 Rounds for time 12 Synchro Box Jump Over (step down) 12 Synchro DB Snatch DB: 22,5/15kg Box: 24/20” TC: 10’ Score: Time

Test 3: Bodyweight Age Groups 30-34 Through 55-59 Every 3 Mins for 3 Rounds Athletes Will Perform: 60 Double Unders 12 Toes-to-Bar 12 Box Jumps (61 cm/ 51 cm) Then AMRAP Toes to Bar in the Remaining Time Rest 1:00 Between Rounds Age Groups 60-64 and 65+ Every 3 Mins for 3 Rounds Athletes Will Perform: 30 Double Unders 10 Toes To Bar 12 Box Jumps Or Box Step Ups (61 cm/ 51 cm) Then AMRAP Toes To Bar in the Remaining Time Rest 1:00 Between Rounds Test 3 Flow Athletes start on the starting line. On the start signal a three minute clock will start, athletes will begin their Double Unders. Athletes will then move to their pull-up bar and complete their required number of Toes to Bar. Athletes will then move to their box where they will complete 12 box jumps (or step ups for some age groups). After completing their box jumps, athletes will return to their pull-up bar and perform as many toes to bar as possible in the remaining time. When the 3 minute clock expires, athletes will have 1 minute to rest before the second 3 minute interval begins. Athletes will follow the same pattern during the second and third interval. Test 3 Movement Standards For complete movement standards please see the entries for “Double Under ID 10.07,” "Toes to Bar ID 7.01," “Box Jump ID 10.04,” and “Box Step Up ID 15.11,” in the International Functional Fitness Federation's Movement Standards Test 3 Special Regulations The score for this test will be the total number of repetitions completed by the athlete across all 3 rounds. This includes the Double Unders, Toes to Bar, and Box Jumps that are part of the buy-in each round. Athletes must step down from their Box Jumps on each repetition. They may not jump down. Age Groups 60-64 and 65+ have the option to do box step ups instead of performing box jumps. The rope must spin forward on double unders. Athletes may start with their jump rope in their hand each round. Athletes restart at the beginning of the amrap each round.

🔴 WOD 1 – CİĞERİM ÇIKTI! (Advance Man / Woman) Antrenman Programı Yapı: 750 metre Row 15 Burpee to Box Jump Over (BBJO) 500 metre Row 12 BBJO 250 metre Row 9 BBJO Box Yüksekliği: Advance Kadın: 60 cm Advance Erkek: 70 cm

Min 0 - Min 10: Part A - For time 2 rounds of: 50 Singleunder 500m Bike Erg 12 Box Jump Over ( 50cm ) 14 syncro Overhead Lunges ( 15kg/10kg ) into 2 rounds of: 50 Doubleunder 500m Bike Erg 12 Box Jump Over ( 60cm ) 14 syncro Overhead Lunges ( 22,5kg/15kg ) Min 10 - Min 12 Rest Min 12 - Min 18: Part B Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 150 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 100 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

For Time: 150 Double Unders 25 Burpee Box Jump 60/50cm 1000m Row 25 Burpee Box Jump 60/50cm 150 Double Unders

For Time: 225 Single Unders 20 Burpee Box Jump 60/50cm 1000m Row 20 Burpee Box Jump 60/50cm 225 Single Unders

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

AMRAP 12 100 Wall Balls (6kg) 80 K/B Swings (16kg) 60 Press Ups 40 Box jumps (24") 20 Burpees Timecap - 12 Minutes

Beginner Plus Man-Man Barbell Ağırlığı: 35 kg Box Yüksekliği: 60 cm _________________________________________ Beginner Plus Man-Woman Barbell Ağırlığı: 35 kg (Man) / 25 kg (Woman) Box Yüksekliği: 60 cm (Man) / 50 cm (Woman) _________________________________________ Beginner Man-Woman Barbell Ağırlığı: 30 kg (Man) / 20 kg (Woman) Box Yüksekliği: 60 cm (Man) / 50 cm (Woman) _________________________________________ Dipnot: Beginner Woman Box Jump Over yerine Box Step-Up Over yapabilir.

FOR TIME (Reps - Workout) 20 - WALL BALL 4kg * 15 - PLATE GROUND TO OVERHEAD 10kg 10 - PLATE FACING BURPEE OVER PLATE Not: Test 1A startar på minut 0. Efter T.1A - Vila 5 minuter (Minut 04:00-09:00). Test 1B startar på minut 9. Använd samma viktskiva i "Plate Facing Burpee" som i "Plate Ground To Overhead". * = 200cm till måltavla Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående under räcket. Först när tiden startar får atleten hoppa upp i räcket. Efter 30 chest to bar genomför atleten 20 dumbbell hang to overhead. Detta följs av 10 dumbbell facing burpees. Tiden på del A tas när atleten landar efter sin sista dumbbell facing burpee. Därefter vilar atleten fram till minut 9 på klockan. Vilan disponeras fritt av atleten. Atleten startar del B stående vid väggen och först när tiden startar får atleten lämna stående position. Atleten genomför därefter 1 wall walk och ger sig sedan ut på 1 shuttle run (7,5 m fram och tillbaka) för att sedan genomföra 3 box jump over. När atleten gjort detta återvänder denne till väggen för att genomföra 2 wall walks, 2 shuttle runs och 6 box jump over innan nästa varv påbörjas och varje varv ökar antalet repetitioner på varje övning. Atleten har 11 minuter på sig att genomföra så många repetitioner som möjligt av wall walk, shuttle run och box jump over med ökande antal som ska genomföras per varv. Utrustning Räcke, hantlar, box samt upptejpad linje för shuttle runs och wall walks (en linje i höjd med övre delen av atletens axlar när denne ligger raklång på marken med fötterna mot väggen samt en linje där yttre delen av linjen är 25 cm från väggen). Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma hang samt utlåsning i toppenläget med hantlar och bottenläget på bägge sidor i burpees. Räcket kan filmas både framifrån eller snett framifrån utifrån lokalens utformning för att kunna bedöma touch på räcket. I andra delen filmas wall walk med fördel snett framifrån för att kunna bedöma touch på tejp samt fötter i väggen och box jump over från sidan för att kunna bedöma two foot take off medan löpningen kan filmas på valfritt sätt efter lokalens utformning så länge man ser linjen på varje sida för att kunna bedöma att handen är i på rätt sida tejpen vid varje vändning (hand behöver ej sättas i vid start eller mål på varje varv).

AMRAP Varje nytt varv ökas antalet repetitioner  med:  (Reps - Workout) 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * D.V.S Varv 1 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * Varv 2 2 - WALL WALK 2 - SHUTTLE RUN 2x7,5 METER 6 - BOX JUMP OVER * Varv 3 3 - WALL WALK 3 - SHUTTLE RUN 2x7,5 METER 9 - BOX JUMP OVER * O.S.V  Not: Test 1B startar på minut 9. Shuttle run 1reps = 2x7,5m * = Box höjd: 50cm. * Box Jump Over - Box step over tillåten. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående under räcket. Först när tiden startar får atleten hoppa upp i räcket. Efter 30 chest to bar genomför atleten 20 dumbbell hang to overhead. Detta följs av 10 dumbbell facing burpees. Tiden på del A tas när atleten landar efter sin sista dumbbell facing burpee. Därefter vilar atleten fram till minut 9 på klockan. Vilan disponeras fritt av atleten. Atleten startar del B stående vid väggen och först när tiden startar får atleten lämna stående position. Atleten genomför därefter 1 wall walk och ger sig sedan ut på 1 shuttle run (7,5 m fram och tillbaka) för att sedan genomföra 3 box jump over. När atleten gjort detta återvänder denne till väggen för att genomföra 2 wall walks, 2 shuttle runs och 6 box jump over innan nästa varv påbörjas och varje varv ökar antalet repetitioner på varje övning. Atleten har 11 minuter på sig att genomföra så många repetitioner som möjligt av wall walk, shuttle run och box jump over med ökande antal som ska genomföras per varv. Utrustning Räcke, hantlar, box samt upptejpad linje för shuttle runs och wall walks (en linje i höjd med övre delen av atletens axlar när denne ligger raklång på marken med fötterna mot väggen samt en linje där yttre delen av linjen är 25 cm från väggen). Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma hang samt utlåsning i toppenläget med hantlar och bottenläget på bägge sidor i burpees. Räcket kan filmas både framifrån eller snett framifrån utifrån lokalens utformning för att kunna bedöma touch på räcket. I andra delen filmas wall walk med fördel snett framifrån för att kunna bedöma touch på tejp samt fötter i väggen och box jump over från sidan för att kunna bedöma two foot take off medan löpningen kan filmas på valfritt sätt efter lokalens utformning så länge man ser linjen på varje sida för att kunna bedöma att handen är i på rätt sida tejpen vid varje vändning (hand behöver ej sättas i vid start eller mål på varje varv).

Part A 8 min AMRAP 14 Snatches #40/25kg 12 Snatches #50/30kg 10 Snatches #60/35kg 8 Snatches #70/40kg if finished, in remaining time AMRAP Snatches #80/45kg *rest 2 min* Part B In 5 min  do as many burpee box jumps *with one athlete holding a barbell #80/45kg in hang position with overhand grip Score A: reps Score B: time

12min AMRAP 12 deadlifts (25kg) 12 box step-overs E3MON 3 scaled wall walks Flow Athletes start on the starting mat facing the wall. At the 3 2 1 go, they start with 3 scaled wall walks. When they're done, they go to their barbell to perform 12 deadlifts. Then they move on to the box to do 12 box jump/step overs. After the box step overs, they go back to the barbell to do deadlifts again. They continue to do as many rounds of these 2 movements until the 12 minute mark. However, every 3 minutes, they need to go back to the wall to do 3 scaled wall walks (at minute 0, 3, 6, and 9). After the wall walks, they continue their amrap where they left off before the wall walks. The score is the total reps completed of deadlifts and box step overs in 12 minutes.  Standards Deadlift   A rep starts with the barbell on the floor and ends with the athlete reaching full extension in their hips and knees, with the shoulders behind the bar. Sumo stance is not allowed.  Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Scaled wall walk The athlete starts and ends a rep by lying flat on their stomach on the ground, facing away from the wall. Next, they put both feet on the wall. The athlete’s hands cannot move before both feet are on the wall. The athlete proceeds by moving each hand 1 step back and then each hand 1 step forward. To finish the rep, the athlete puts the feet back on  the ground, with the athlete lying flat on their stomach again. 

MAIN AREA FOR TIME 10-20-30 Box Jump Overs 15-12-9 Power Snatch  Time Cap. 10 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

FOR TIME 20-40-60 Box Jump Overs 30-20-10 Power Snatch  Time Cap. 11 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

Part A 15 push ups 15 box jump overs 40cm 15 sit ups 15 push ups 15 box jump overs 15 knee raises 15 push ups 15 box jump overs 15 toes to bar 15 push up  (abmat + 10kg) 15 box jump overs 15 pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: 1x knee raises + 1x toes to bar + 1x pull ups

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 24 knee raises 4 wall walk 15 box jump overs 60/50cm 18 toes to bar 4 wall walks 15 box jump overs 60/50cm 12 pull ups 4 wall walks 15 box jump overs 60/50cm 8 chest to bar pull ups TC: 12min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up