WOD Explorer

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 80-89 22.5kg dumbbell 20 inch box Women: 80-89 15kg dumbbells 20 inch box 90-99 Men: 18 calories 17.5kg dumbbells Women: 14 calories 12.5kg dumbbells 100+ Men: 16 calories 15kg dumbbells Women: 12 calories 10kg dumbbell WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: allocated calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

/30 WB 150m Farmers carry 60 WB 40 cal SkiErg 60 WB 150m Farmers carry 30 WB 10 lanes burpee broad jumps Weights: M/M: WB 9 kg, DB 2 x 22,5 kg M/W: WB 6 kg, DB 2 x 17,5 kg W/W: WB 6 kg, DB 2 x 15 kg

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

4 runder på tid: 8 synkrone d-ball2shoulder 30/20 kg. 8 synkrone burpees over line 8 synkrone dobbelt KB dødløft 2*24/2*16 kg.

4 runder på tid: 8 synkrone d-ball2shoulder 40/30 kg. 8 synkrone burpees over line 8 synkrone dobbelt KB dødløft 2*32/2*24 kg.

 AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps  MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden,  jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt.  Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden.  Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt.  Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein.  Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen.  Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt.  T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep.  WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.

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

WOD 3 For time 10´ time cap 2 RONDAS (1º ronda pareja 1 hombre-mujer/2º ronda pareja 2 hombre-hombre) 1º RONDA 1º pareja 36 cal row (20cal hombre/16cal mujer) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro Intermedio 80/50 Scaled 60/40 CAMBIO DE PAREJA 2º RONDA 2º pareja 40 cal row (20cal hombre/20cal hombre) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro (Mientras un atleta rema 20/16 cal, el otro debe hacer los 20 Line facing burpees) WOD 3 For time 10' time cap 2 ROUNDS (Round 1: Male-Female Pair 1 / Round 2: Male-Male Pair 2) ROUND 1 Pair 1: 36 cal row (20 cal male / 16 cal female) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized Intermediate 80/50 Scaled 60/40 PARTNER CHANGE ROUND 2 Pair 2: 40 cal row (20 cal male / 20 cal male) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized (While one athlete rows 20/16 cal, the other must do the 20 line-facing burpees)

WOD 4 12´ Amrap 2 rope climb 16 double dumbbell step up over 60/50cm 8 sandbag/slamball clean 16 parallel facing burpees Elite Leglees rope climb Elite/Rx/Intermedio/Master 35/40/45 Double dumbbells 22,5/15kg Sandbag - slamball 68/40kg Escalados/Master 50/55/60 Double dumbbells 15/10 Slamball 50/30kg

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

30 Bar-Facing Burpees Over Bar 30 Hang Snatches [40kg] 15 Bar-Facing Burpees Over Bar 15 Snatches [60kg] Then Cross The Finish Line

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 50kg 10 burpee over the line sync  20 Sync Hang Db Snatch 10kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 80kg 10 burpee over the line sync  20 Sync Hang Db Snatch 17.5kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 SB OTS 30kg 10 burpee over the line sync  20 Sync Hang Db Snatch 15kg In the remaining time teams will acrue maximum points Muscle up = 3 points  Pull up = 2 point  Assisted pull up = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 SB OTS 50kg 10 burpee over the line sync  20 Sync Hang Db Snatch 22.5kg In the remaining time teams will acrue maximum points Muscle up = 3 points  Pull up = 2 point  Assisted pull up = 1 point 

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps

ADVANCED  For Time 30 Burpee Muscle-Ups Time Cap: 7 minutes

NOVICE M For Time 45 Burpee Get Over 120 cm Time Cap: 7 minutes OPEN F For Time 45 Burpee Get Over 120 cm Time Cap: 7 minutes ROOKIE F For Time 45 Burpee Get Over 100 cm Time Cap: 7 minutes

INTERMEDIATE   For Time 20 Burpee Muscle-Ups Time Cap: 7 minutes

25.1A /TIME CAP 7 min/ BUY IN 30 CALORIE ROW 3 ROUNDS 9 POWER CLEANS 6 BAR FACING BURPEES 9 T2B / KNEES RAISES (Scaled Women Only) *REST 1 min 25.1B /TIME CAP 4 min/ 1 REP MAX CLUSTER MEN (Power Cleans) Rx 80kg  |  Masters 70kg  |  Advanced 60kg  |  Scaled 50kg WOMEN (Power Cleans) Rx 55kg  |  Masters 45kg  |  Advanced 45kg  |  Scaled 35kg

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 ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

AMRAP 3min: Wall walk *1 Athlete working, 2 Athletes resting -- rest 30 seconds -- At 3:30 start with: 3 rounds for time: 12 Synchro Burpee to plate 9/9 Synchro One dumbell/kettlebell Thruster  9/9 Synchro One dumbell/kettlebell Snatch *one Athlete uses Kettlebell 24/16kg and 2 Athletes uses Dumbells 22.5/15kg

10 wallwalks 40 burpee boxover 60 goblet squats (24/16) 20 pullups 40 thrusters 60 sync bar facing burpees Barbells: 40/30 kg, 35/27,5 kg (masters)

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

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

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

4min AMRAP 20m Sandbag Walking Lunges 10 Sandbag Thrusters 1min rest 4min AMRAP 4 Burpees-over-Wall 20m Sled Push/Pull

Event 5: MMFF - Worm/Run 3 RFT: 12 Synchro Burpees over the Worm 9 Worm C&J 12 Worm Thrusters 15 Worm S2O 400m Run w/ Band (all 4) Cap: No Cap

Part A Distance completed with Bergen - 1 lap is 1 round - every 100m = 1 additional rep Part B AMRAP 15 KB Swings 10 KB push press 5 Burpees