WOD Explorer

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

6 ROUNDS 10 Thruster 10 Weighted sit ups I GO YOU GO directly into.. Burpee over bar

AMRAP18 800m Medball Run 4kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 30kg 40 Calorie Row 30 Sandbag over Object 30kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandball Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50 kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 9kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 65kg 40 Calorie Row 30 Sandbag over Object 65kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50  SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

2 Rounds of: 20 Burpee over fence 200m Swim ---- Women Masters 40-44 Women Masters 45+ Women Scaled For time: 20 Burpee over fence 200m Swim 20 Burpee over fence 100m Swim

For Time: 2 Rounds 30x Synchro TTB (2:1, MMF) 20x Worm Squats 15x Synchro Burpees Over Worm 30x Synchro TTB (2:1, MFF) 20x Worm Squats 15x Synchro Burpees Over Worm

For Time 7x Lateral Burpees Over the Bar 21x Pull Ups 7x Lateral Burpees Over the Bar 21x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 15x Chest To Bar Pull Ups 7x Lateral Burpees Over the Bar 15x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 9x Bar Muscle Ups 7x Lateral Burpees Over the Bar 9x Deadlifts 120/75kg

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

FOR TIME Buy In 160m Yoke Carry into 2 Rounds of 30 Synch Thrusters 30 Cal Bike 30 Burpees Box Jump Overs

Location: Kunstgræs Kategori: Power TC: 6 min Score: As Fast As Possible Buy In: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 8 runder, hvor der er to, som arbejder. En runde består af: - 25 m sled drag (Hele slæden bag linjen) imens - 25 m burpee frog jump (3 hop). Når både personen med slæden og burpee er bag linjen starter næste runde Buy Out: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 2 minutters pause imellem workout 2 og 3. Der må laves indskiftning imellem disse workouts. Location: Kunstgræs Kategori: Endurance TC: 10 min Score: As many rounds as possible Par A løber: - 100 meter syncro run (50 ud og 50 hjem) Imens Par B laver: - 25 meter (ud) syncro walking lunges - 25 meter (tilbage) loaded carries (løb eller gang) Alle mødes efter løb og lunges/carries: - 5 syncro hand release burpees. Syncro i bunden og på måtten.

9' LADDER 3-6-9-12-15-... 1xKB push press right 1xKB push press left after each set do: 6 burpees to plate 12m unbroken sandbag carry

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

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

AMRAP 14:00 20 BMU 40/32 cal row 20 Clean 70/50 kg 40/32 Cal Row 40 Burpee over bar

20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 24/20 inches 25/20 Cal on C2 bike ------------------------------------------------------------------------------------------------------------ Age Specifc adaptations: - 60+ Males & Females use a 20" Box - 60+ permitted to jump or step onto Box Please refer to Qualifer Guide for Test Flow and Movement Standards

20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 20 inches 15 Cal on C2 Rower ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Total Time: 3 Rounds of: 10 Snatches 12 Bar-facing Burpees Then, rest 3 minutes before continuing with: 3 Rounds of: 10 Bar Muscle-ups 12 Bar-facing Burpees Score: Time Completed

PIn a total time of 8 Min From 0-2 Max Toes to Ring 1 min rest From 3-5   Max Burpees Face to Line 1 min rest From 6-8   Max Db Thrusters Score: Total Reps *Elite Men - Master Men 35-39 Db 22.5 *Elite Women  - Scaled Men Db 15kg *Advance Men - Master Men 40+ Db 20kg *Advance Women - Master Women 35+ D b 12.5kg *Scaled Women Db 10kg

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes