WOD Explorer

For time: 30/25 Ring muscle-ups *each break: 10 Burpee Dumbells deadlift 2x22,5/15kg 50 Double unders Score = time

Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg  Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen

Modus : YGIG  Gewichte: Rx: 30/22.5kg Scaled: 22.5/15kg  Ablauf RX Buy-In : 200m Team run 5m Burpee broad jump 3/3 DB OHS (30/22,5kg) 10m Burpee broad jump 4/4 DB OHS 15m Burpee broad jump 5/5 DB OHS  20m Burpee broad jump 6/6 DB OHS 25m Burpee broad jump 7/7 DB OHS Ablauf Scaled Buy In : 200m Team run 5m Burpee broad jump 3 / 3 DB Snatch (22,5/15kg) 10m Burpee broad jump 4 / 4 DB Snatch 15m Burpee broad jump 5 / 5 DB Snatch  20m Burpee broad jump 6/6 DB Snatch 25m Burpee broad jump 7/7 DB Snatch  Hinweis : Die Strecke für die Burpee broad jumps beginnt immer an derselben Stelle. Es wird zum Startpunkt zurückgelaufen.

Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups    Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups  20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups  10 OH-Reverse Lunges (60/40) 10 BMU  

2 - 2 - 2 - 3 Min. Intervals: 15/12 Cal. Echo (RX) / 18/14 Cal. Row (SC) 12 Lateral Burpees over Bar Max. Shoulder-to-Overhead 1' rest after each interval Barbell: RX: 60/40kg SC: 40/30kg

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 50 KG /35 KG Burpee anystyle

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 40 KG / 30 KG Burpee anystyle

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 30 KG / 25 KG Burpee anystyle

Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs

7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs

3 rounds: 15/12 Cal Bike 20 DB Snatch 15/10 kg 10 Burpee Box Jump Over 60/50 cm Time Cap - 9:00

3 rounds: 30 Cal Bike 20 Synchro DB Snatch 15/10 kg 10 Synchro Burpee Time Cap - 9:00

100 Single Unders/Double Unders 30 Deadlifts 9 Burpees over Bar 75 Single Unders/Double Unders 20 Deadlifts 12 Burpees over Bar 50 Single Unders/Double Unders 10 Deadlifts 15 Burpees over Bar ____________________ Scaled 60/40kg Single Unders Rx 80kg Double Unders

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

TEST 2 For time 40 double DB DL 20 DB facing burpees 20 double DB hang Clean & Jerks 10 DB facing burpees - Rest 2:00 -  Test 3 6:00 for a heavy complex of 1 Squat Clean + 2 front rack reverse lunges + 1 Squat Clean Score Test 2: Time (mm:ss) Score Test 3: weight Complex must be finished before time cap Weights for Test 2: Seniors & Masters 30 - 44: 22.5/15kg Masters 45+: 15/10kg

3 Rounds for time of: 20/16 Cal Row 15/12 Cal Ski 15  Facing Burpee over the line 12 min time cap

3 Rounds for time of: 25/20 Cal Row 20/16 Cal Ski 15 Facing Burpee over the line 12 min time cap

On a 9 min Clock: 21-15-9 Thrusters @25 kg Bar Facing Burpees AMRAP Jumping Pull Ups in the remaining time TC: 9

On a 9 min Clock: 21-15-9 Thrusters @30 kg Bar Facing Burpees AMRAP Pull Ups in the remaining time TC: 9

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: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest)  On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back.  1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press  10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time  Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups.  Everyday Variation :  2 x 10kg Dumbbells (male - bench press)  2 x 5kg Dumbbells (female - bench press)   1 x 15kg Dumbbells (male - devil’s press, hang to over head)  1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules:  All 4 Athletes start in the holding area in their designated lane   Athletes using the SUP have to be wearing a life vest  Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells  are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes  Score: Time of completion  - if time capped - number of reps Movement Standards:   SUP: Both athletes must be touching the board at all times.  Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell  must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep.  Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top.  Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. 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. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge.  Athletes must have  their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor).  All four athletes have to stand up to finish the rep.

SCALED F90+ 40 Box Jumps/Step Ups (50cm) 50 Knees above Hips 40cal. Row  50 Dual DB Shoulder to Overhead   20/20 Burpee MB Toss X Box Jumps/Step Ups (50cm) (10/4kg)

FOR OVERALL REPS 2MIN sync. Thruster  30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) 30s Rest 2MIN sync. Bar facing burpee over one bar 30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) ______________ SCALED 90+   (25/15kg) SCALED   (35/20kg) RX 80+ (35/25kg) RX (40/30kg) ELITE (50/35kg)

15 ROUNDS 1 Squat Clean 2 Burpees Over Bar THEN 50 Toes to Bar / Knees Raises 20 DB Devil Presses SCORE : TIME REQUIRED TO COMPLETE THE WORKOUT OR NUMBER OF REPS COMPLETED IN THE TIME CAP MEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 70kg | 2x22.5kg | T2B Masters: 35+ / Masters 40+ / Advanced: 60kg | 2x22.5kg | T2B  Scaled: 50kg | 2x15kg | T2B WOMEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 55kg | 2x15kg | T2B Masters: 35+ / Advanced: 45kg | 2x15kg | T2B Scaled: 35kg | 2x10kg | KR TEAMS GO DIRECTLY TO THE FINAL EVENT

For Time 12 - 8 - 4 Thrusters Bar Facing Burpees TC 6:00 Weights: OPEN: 60/40kg Masters 30 - 39: 50/35kg Masters 40+: 45/30kg

For Time 30 Wall Balls 9/6kg 15 Bar Facing Burpees 15 Thrusters 60/40kg 10 Shuttle Runs (10 x 6m in and out) one athlete completes a full round, then the second athlete completes a full round TC 10:00

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For Time (15min Cap) Partner A: 50/40 Cal Row Partner B: 50/40 Cal Bike 8 alternating Rounds 8/8 one arm DB Thruster 12 Burpees over the DB Partner B: 50/40 Cal Row Partner A: 50/40 Cal Bike DB Weight: MM 20kg, MF 20/12,5kg FF 12,5kg