WOD Explorer

Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead

AMRAP 10min: 20 1DB Devils press 22.5/15kg 40 1DB Box step over 22.5/15kg on 60/50cm 50 Box Jump over 60/50cm 60 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 22.5/15kg 30 1DB Box step over 22.5/15kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 15/10kg 30 1DB Box step over 15/10kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 15/10kg Score = number of reps done in 10 minute

1 Lap Run 20 Goblet Box Step Ups 15/10 kg, 50cm 30 Situps 15/10 kg 40 Deadlifts 70/50 kg 30 Situps 15/10 kg 20 Goblet Box Step Ups 15/10 kg, 50 cm 1 Lap Run Time Cap - 15:00

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

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

For Time: 30m Double Db. Front Rack Walking Lunges (10) 20 Box Step up Overs 20 Deadlift (50) 25 Cal. Row 20 Deadlift (50) 20 Box Step up Overs 30m Double Db. Farmers Walking Lunges (10) TC: 15

EVENT 1 4 INTERVALS 2:30 ON / 1:30 OFF 20 dumb. alt. snatch 10/15 cal row - in the remaining time max burpee box jump Scaled  DB 10/15kg Box jump or box step up 51/61cm Advanced DB 15/20kg Box jump 51/61cm Master 35+/40+ DB 15/20kg Box jump men Box jump or box step up women 51/61cm RX DB 17,5/22,5kg Box jump 61/71cm EQUIPMENT   - Dumbbell of the appropriate weight for your division* - Concept2 rower - Plyo box at appropriate height for your division* FLOW: On 3, 2 ,1 go from the starting position we grab the dumbbell from the floor  and perform an alternating snatch movement. After finishing 20 reps of alt. Snatch, we move to the rower where we row 10/15 cal. After finishing the rowing in the remaining time of the interval do as many burpee box jumps as possible until the timer hits 2:30 min. Record the number of burpee box jumps in that interval and rest 1:30 min before repeating the same interval 3 more times.The score is the total number of burpee box jumps done in all 4 intervals. STANDARDS: DUMBBELL ALT. SNATCH The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until the successful repetition is completed. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. DROPPING THE DUMBBELL FROM ABOVE THE WAIST IS A NO REP!!  ROWING: Concept2 monitor must be set at zero at the beginning of the row of each interval. The athlete must stay seated until the monitor shows 10/15 cal. The monitor must be clearly  visible at the beginning and at the end of rowing. Major penalty of 20% of the total score will be applied if the monitor is not visible. BURPEE BOX JUMP: The athlete starts standing in front of the box, goes down into burpee with the chest touching the floor and then achieves a standing position.  At this point the athlete performs a two footed jump onto the box*.  The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.  * step up appropriate for your division VIDEO SUBMISSION STANDARDS   ● State your name, your division, and optional your training box  Film the dumbbell so the weight can be seen clearly. Film the height of the box Film the zero count on the rower ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards.  ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.

Arena: Rig Arena   Athlete A & B complete max calorie bike erg  Athlete C & D: 10 YGIG Single Dumbbell Burpee Box Step Ups 20 Synchro Single Arm Dumbbell Snatch 30 YGIG Wall Balls    Everyday Variation :  Dumbbell 15kg / 10kg   Walls Balls 6kg / 9kg Box 20" Rules: All athletes start in the holding area - by the bike  Pair must be same sex for all the movements Athletes swap stations every round Time Cap : 15mins Score: Max bike erg calories and max rounds / reps Movement Standards:   Dumbbell Burpee Box Step Up - The rep starts with the athlete standing with a dumbbell facing the box.  The athlete will perform a burpee holding the dumbbell. The chest and thighs must both make contact with the ground.  The athlete will then come to a standing position (stepping or jumping forward is permitted).  The Dumbbell may not rest on their thigh while standing.  The athlete will then step up onto the box one foot at a time, the rep is complete once the athlete has reached full extension on top of the box. Wall Balls - The hip crease must pass clearly below the top of the knee at the bottom of the squat. The ball must make clear contact with the target. DB Snatch - The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. Both dumbbell heads need to touch the floor. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. C2 Bike - Damper setting can be on whatever setting athletes wish. 

Arena: Rig Arena   Round 1:   40 Syncro Hang Cleans  40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB     Round 2:   30 Synchro Hang Cleans   30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups   Round 3:   20 Synchro Hang Cleans  20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB   Intermediate Variation:   Male bar @60kg   Female bar @ 40kg    1 x Dumbbells 22.5kg / 15kg  Rules:   All athletes start in the holding area  Male and Female pair on the barbell, box & dumbbell movements   Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements   Time Cap: 15 minutes   Score: Total reps of TTB. If no TTB done, total number of reps.   Movement Standards:   Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position.  Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep. 

AMRAP 12  4 rounds  25 Synchro DB snatch (22.5/17.5) (15/12.5) 20 Burpee box step ups  Time remaining:  Row calories  Score is total calories 

6  Box Step Up Over(50 cm) 8 Hanging Knee Raise 10 Alt. Plate OH Lunges(5R/5L)(5kg)

AMRAP 8 min 2-4-6-8-10.. Box step overs Hanging knee raises Box push-up Höjd: Box step overs: 60 cm / 50 cm Pushups: Valfri Flöde Start sker ståendes med ryggen mot lådan. På 3-2-1-Go får en vända sig om och börja utföra sina box step overs. Därefter tar en sig till riggen för att utföra hanging knee raises och efter det göra push-ups. Första varvet gör en två reps av varje övning, nästa varv är det 4 reps och sen ökar repsantalet med två reps varje varv. Standard Box step overs = Kliv upp på lådan och kliv ner på andra sidan om den. Båda fötterna måste vara uppe på lådan innan en får börja gå ner. Det är inget krav på att stäcka ut höften i toppen på lådan. Hanging knee raises = Börja hängande vertikalt med kroppen helt utsträckt. Hälarna ska passera bakom den vertikala linjen innan knän lyfts uppåt och passerar ovanför höften. Box Push-ups = Börjar i plankposition med utsträckta armar och händerna på en låda. Därefter ska bröstet ner och nudda kanten av lådan och därefter pressa sig upp tillbaka till plankposition. Om en kör testet utanför klass Du behöver ha en låda samt en rigg att hänga i. Sen någon som kan hjälpa dig att hålla koll på dina reps :)

45 Cal Row 40 DB Burpee Box Step Overs (12.5) 40 DB Lunges 8 Gymnastics Complex (TTB+PU+C2B) 30 C+J 43Kg 15 Wall Walks 45 Cal Row

40 Cal Row 40 DB Burpee Box Step Overs (10Kg) 40 DB Lunges 6 Gymnastics Complex (TTB+PU+C2B) 20 C+J 35Kg 10 Wall Walks 40 Cal Row

EMOM 14Min: Min 0-1: AMRAP LUNGES SYNC* (Athlete A: Body weight Lunges; Athlete B: Lunges holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Lunges holding 1 x 15kg & 1 x22.5kg DB, Athlete D Lunges holding 1 x Sand Bag) **Sync knee on the floor; all same leg; all alternating.  Min 1-2: REST Min 2-3: AMRAP BURPEES SYNC*  (Athlete A&B: Burpees Over The Line; Athlete C: Burpee Box Step Over; Athlete D: Burpee Box Jump Over)  **Sync chest on the ground; All same side of line/box. Min 3-4: REST Min 4-5: AMRAP SQUAT SYNC* (Athlete A: Body weight Squat; Athlete B: Squat holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Squat holding 1 x 15kg & 1 x22.5kg DB, Athlete D Squat holding 1 x Sand Bag)  **Sync at the top Min 5-6: REST Min 6-7: AMRAP DB  HANG SNATCHES SYNC* (Athlete A @ 10kg, Athlete B @ 12.5kg, Athlete C @ 15kg, Athlete D @ 22.5kg)   **Sync at the top Min 7-8: REST Min 8-9: AMRAP SQUAT SYNC*  Min 9-10: REST Min 10-11: AMRAP BURPEES SYNC* Min 11-12: REST Min 12-13: AMRAP LUNGES SYNC* Min 13-14: REST

WOD: All Categories Scaled:  Cap Time 13min:  3 Rounds for Time:  24/21 Cal Row   15 Goblet Dumbbell Box Step up  9 2Dumbells Hang Squat Clean  & Jerk  Box: Male: 60cm/Female: 50cm  Dumbbells: Male: 15kgs  Female: 10kgs 

For Time Cap of 12 min 6 alternating full rounds (3 each) RX 8 Burpee Box Jump Over 24/20’’ 12/9 Cal Bike Scaled 8 Burpee Box Step Over 24/20’’ 12/9 Cal Bike

FOR TIME 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. RING-/BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE TIME CAP: 15 MINUTES TIEBREAK:  THE TIME AFTER THE MUSCLE-UPS / CHEST-TO-BAR PULL-UPS ELITE AS PRESCRIBED RX 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE MASTER 35+ 1.5 MILES ECHO BIKE - TO SHARE 14 PISTOLS RIGHT - ATHLETE A 14 PISTOLS RIGHT - ATHLETE B 14 SYNC. BAR MUSCLE-UPS 14 PISTOLS LEFT - ATHLETE A 14 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE INTERMEDIATE 1.5 MILES ECHO BIKE - TO SHARE 28 PISTOLS - TO SHARE 20 SYNC. CHEST-TO-BAR PULL-UPS 28 PISTOLS - TO SHARE 0.75 MILES ECHO BIKE - TO SHARE SCALED 1.5 MILES ECHO BIKE - TO SHARE 20 BOX STEP-UPS RIGHT - ATHLETE A 20 BOX STEP-UPS RIGHT - ATHLETE B 15 CHEST-TO-BAR PULL-UPS - TO SHARE 20 BOX STEP-UPS LEFT - ATHLETE A 20 BOX STEP-UPS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE

5 Rounds for time 12 Synchro Box Step Over (weighted) 12 Synchro DB Snatch DB: 15/10kg Box: 24/20” Age Group (60+): DB 10/7,5kg: Box 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.

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.

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 - 2 min of attempts per athlete for max weight  Athlete A - Snatch + Hang Snatch + OVHS  Athlete B  -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.

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. 

Part A 3 wall walks 12 box step overs 40cm 20 sit ups 12 hand release push ups 12 box step overs 40cm 16 knee raises 12 hand release push ups 12 box step overs 40cm 12 toes to bar 12 hand release push ups 12 box step overs 40cm 8 jumping pull 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 compler 1x knee raises + 1x knee raises + 1x toes to bar

For Time 40 Wall Balls (4/6) 40 cal Bike Erg 20 Synchro Burpees over line 40 Single Arm Dumbbell Snatch (10/15) 40 DB Box Step Overs 40 Single Arm Dumbbell Snatch (10/15) 20 Synchro Burpees over line 40 cal Bike Erg 40 Wall Balls (4/6)

Relay Athlete 1, then Athlete 2, then Athlete 3, then Athlete 4 90 Single Unders 20 Double Dumbbell Bench Press 16 Double Dumbbell Box Step Over Once all 4 athletes finish, repeat the full relay one more time.

Relay Athlete 1, then Athlete 2, then Athlete 3, then Athlete 4 60 Double Unders 20 Double Dumbbell Bench Press 16 Double Dumbbell Box Step Over Once all 4 athletes finish, repeat the full relay one more time.