WOD Explorer

FOR TIME: 150 Wall Ball Shots (5/9 kg) Every minute 4 DB Box Step Overs (10/15 kg) Time Cap: 12 min Result: Time Result if Time Cap: Wall Ball Shots reps

WORKOUT 1 3 Rounds 3:00 minute AMRAP  Calorie Row  12 Burpee Over Rower Max Repetition Double Dumbbell Box Step Over in remaining time. FLOW OF WORKOUT   Workout 1 is an 18 minute AMRAP  3 Rounds of 3 minute work windows, with the onjective to compete as many Double Dumbbell Box Step Overs once completed the allocated Calorie Row and Burpee Over Rower. On 3-2-1- go, partner 1 will begin with Round 1 calories ( 24/21 for Rx and 21/18 for Intermediate and Scaled ) followed up by 12 Burpee Over Rower ( step over for intermediate & scaled ) then onto the box to complete as many repetitions of Double Dumbbell Box Step Over in the remaining 3 minute window. Partner 2 is released for their first round once the 3 minute AMRAP of partner 1 has concluded. Repeat this pattern for 2 more rounds with the Calorie Row repetitions reducing each round. The score is total repetitions of Dumbbell Box Step Over from each partner combined. Movement Standards   Concept2 Rower Start: The athlete must be seated on the rower with feet securely strapped in and hands off the handle. The monitor must be set to zero before beginning. Range of Motion / Standards: The athlete may begin rowing only after the call of “3, 2, 1… Go!” Calories required must be clearly visible on the monitor throughout the workout. The athlete must remain seated with feet strapped in until the required work is completed. The handle must be pulled by the athlete only; no other part of the body may be used to manipulate the handle or chain. The rower must count only the official measurement displayed on the monitor. Judges will take the score directly from the monitor and the athlete is responsible for resetting the monitor. Finish: The athlete’s score is the number of calories displayed once the required distance is met or the time cap expires. If the athlete exits the rower before the screen confirms the required work (e.g., 24/21 calories), the work is not considered complete. Common Standards Applied in Competition: Calories: Must reach the stated target (e.g., 18/15 calories). The monitor must show the required number or more. No Rep Situations: Leaving the rower before completing the prescribed calories/meters. Manipulating the monitor or rower settings during the workout in a way that artificially affects performance. Having assistance from anyone else touching the rower during the workout. Burpee Over Rower   Start Position: Athlete begins standing beside the Concept2 rower, facing either the rail or the monitor. Hands, chest, and thighs must make contact with the floor in the bottom of each burpee. Execution: Burpee Portion Athlete lowers chest and thighs to the ground. On rising, the athlete may step or jump feet back under the hips. Athlete must finish standing tall before initiating the jump over the rower. Jump Over Rower The jump must clearly pass over the rower (rail, seat, or handle area depending on setup). A two-foot takeoff is required in RX divisions. Contact with the rower (rail, seat, footpads, or handle) is a no-rep. Landing Athlete must land on the opposite side of the rower. The rep is complete once both feet have touched the ground on the far side. Lateral or forward-facing jump is allowed unless otherwise specified. Standards & Notes: Each rep = 1 burpee + 1 jump over the rower. Hands may not push off the rower for assistance. No requirement to open hips at the top of the burpee before the jump (unless otherwise stated in workout briefing). Step-overs (without jumping) may be used in scaled divisions, but both feet must clear fully over the rower. Common Faults: Failing to touch chest/thighs to ground. Touching the rower with feet, legs, or hands during the jump. Not clearing the rower completely. Using a single-leg takeoff in RX divisions. Double Dumbbell Box Step-Over   Start Position: Athlete begins standing tall on the floor, holding one dumbbell in each hand. Dumbbells must be in a farmer’s carry style at the sides or in a front-rack position (depending on division standards set). Both dumbbells must be carried throughout the entire movement. Execution: Step onto the box one foot at a time while maintaining control of the dumbbells. Both feet must make contact on the top surface of the box at some point during the rep (athlete does not need to stand to full hip extension on top). The athlete must then step down on the opposite side of the box, again one foot at a time, while holding onto both dumbbells. Athletes must face forward or side-on when stepping over (specify in event briefing – typically sideways is allowed unless otherwise stated). Jumping onto or over the box is not permitted. Athletes may not drag, toss, or place the dumbbells on the box at any point. Finish Position: A rep is credited when the athlete has both feet fully on the ground on the opposite side of the box with control, still holding both dumbbells. Standards & Safety Notes: Box must be a flat, stable surface of the prescribed height  which is 20" Dumbbells must remain in the athlete’s hands for the duration of the rep – no resting on thighs, shoulders, or the box unless otherwise specified. Athletes may alternate lead legs or consistently step with the same leg. No Rep Examples: Failing to get both feet on top of the box before descending. Releasing or dropping a dumbbell before the rep is complete. Jumping or hurdling completely over the box without stepping. Placing the dumbbells on the box to assist in getting over.

Event1 Chasing Waterfalls: 4 Rounds For Time (jeder Athlet) Time Cap: 17 Minuten Pro Runde (A1 und A2 jeweils): 4 Wall Walks 14 Shoulder-to-Overhead 60 kg / 42,5 kg  10 Sandbag Box Step-Overs (Bearhug) 45 kg / 30 kg Echo Bike – 18 / 15 Calories  (Scaled 35/25; 12/9kg WB; 15/12 cal) Flow: A1 startet an Station 1. Sobald A1 eine Station verlässt, darf A2 sie betreten → Waterfall. Nach dem Bike: A1 sprintet zur Finish Line, zurück auf Start-Mat → beginnt Runde 2. Beide absolvieren 4 komplette Runden. Time stoppt, wenn A2 nach Runde 4 durchs Ziel läuft. Score: ➡ Time to complete Tiebreak : Time of athlete A

Part A: "Forrest Dumb" For Time, TC 6min (Tiebreak: Time, if finished before TC) 9-7-5-3 Shuttle Run 9-12-15-18 Double DB Thruster --> one partner has to do one round (e.g. Partner A does 9 Shuttle Run and 9 Double DB Thruster. After that Partner B does 7 SR and 12 D.DB Thruster and so on) after 6min REST 2min Part B: "Synchro Snitch" AMRAP 8 8 Pull Ups 10 DB Box Step Over weighted 12 alt. DB Snatches Synchro RX:  Pull Ups Box: 24/20" DB: 22,5/15kg Intermediate:  Pull Ups Box: 20/20" DB: 15/10kg Regular:  Ring Row Box: 20/20" DB: 10/7,5kg (Dumbbell weights, 2 DB per Team)

Scaled M 40 Box Step Over @ 60cm 30 Wall Balls @ 9kg 20 Deadlifts @ 70kg 40 Lateral Burpess Over Bar (Step Over Allowed) 20 Deadlifts @ 70kg 30 Wall Balls @ 9kg 40 Box Step Over @ 60cm TC: 14:00 mins

Scaled M 40 Box Step Over @ 50cm 30 Wall Balls @ 6kg 20 Deadlifts @ 45kg 40 Lateral Burpess Over Bar (Step Over Allowed) 20 Deadlifts @ 45kg 30 Wall Balls @ 6kg 40 Box Step Over @ 50cm TC: 14:00 mins