WOD Explorer

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 9.14m walking lunge (2 x 4.57 meters) *After completing each round, add 3 reps to theburpees and hang clean-to-overheads. ----------Rx---------- ♀ 15kg dumbbell ♂ 22.5kg dumbbell ----------Scaled---------- ♀ 10kg dumbbell ♂ 15kg dumbbell  ----------Beginner---------- ♀ 7.5kg dumbbell ♂ 10kg dumbbell

15 Box Pike def. HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike def. HSPU (athlete B) 10 Syncro Burpees over line 5 Box def. PIke HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Toes to Bars (athlete B) 10 Syncro Burpees over line 30 Toes to Bars (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 35kg + 5cm deficite for Box Pike HSPU Men: 50kg + 10cm deficite for Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for  Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

On A Running Clock: 0-3 minutes, For Time; 21x Lateral Burpees Over The Bar 21x Overhead Squat 35kg / 25kg 21x Pull-ups Rest 60 seconds 4-7 minutes, For Time; 21x Lateral Burpees Over The Bar 18x Overhead Squat 35kg / 25kg 15x Chest To Bar Pull-ups Rest 60 seconds 8-11 minutes, For Time; 21x Lateral Burpees Over The Bar 15x Overhead Squat 35kg / 25kg 9x Bar Muscle-ups

For Time: TC 10min 20-18-16-14-12 alternating DB Overhead Lunges @22.5/15 kg After each Set perform:  5 Burpee C2B Pullups  10 alternating DB Snatches @22.5/15 kg

For Time: TC 10min 20-18-16-14-12 alternating DB Front Rack Lunges @22.5/15 kg After each Set perform:  5 Burpee Pullups  6 alternating DB Snatches @22.5/15 kg

Part A 8 min AMRAP 14 Snatches #40/25kg 12 Snatches #50/30kg 10 Snatches #60/35kg 8 Snatches #70/40kg if finished, in remaining time AMRAP Snatches #80/45kg *rest 2 min* Part B In 5 min  do as many burpee box jumps *with one athlete holding a barbell #80/45kg in hang position with overhand grip Score A: reps Score B: time

2 minute windows  12/10 Cal Assault Bike 8 Burpees Partner 1 Max BMU 12/10 Cal Assault Bike 8 Burpees Parnter 2 Max Deadlifts  (130kg/100kg) x 2 rounds

For max repetitions 3x 3min AMRAP + 1min rest 8 cal row 12 1 db snatch (3kg) 14 goblet squats (3kg) into max linefacing burpees Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the first of 3 amraps. When they complete their calories, they go to the dumbbell to perform 12 alternating db snatches. Next, they perform 14 goblet squats. After completing all these movements, they go to the designated line and perform as many linefacing burpees as they can in the remaining time. When the clock hits 3 minutes, they stop and have 1 minute of rest. This amrap is repeated two more times. Between each amrap, athletes return to the starting position. They will also need to reset their rower. Score is the total amount of linefacing burpees performed. Standards   Row The monitor of the rower needs to be set to zero before starting each set. The athlete cannot have assistance resetting the monitor. The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell snatch A rep starts with one of the heads of the dumbbell touching the floor and ends with the athlete fully extended (knees, hips, shoulders, elbows), holding the dumbbell overhead. The dumbbell needs to go overhead in one fluent motion, clean and jerk is not allowed. The athlete’s arm cannot rest on the leg during the movement.  Dumbbell goblet squats A rep starts with the athlete standing upright, holding the dumbbell in front of their chest. The athlete proceeds to squat with the hip crease below the top of the knee and finishes with full extension in knees and hips. The dumbbell needs to stay in front of the athlete’s chest during the entire movement. The athlete can hold the dumbbell any way they want as long as it’s in front of their chest. Linefacing burpee A rep starts with the athlete on the floor, facing the line and the athlete’s chests and hips  touching the floor. A rep ends with the athlete jumping or stepping over the line. The athlete needs to stay perpendicular to the line. 

For Time (Timecap 6min) 3 Rounds of 30-24-18 cal Echo Bike, to share*  6 synchro lateral Burpee over bar Rest 1 Minute than 25.3B starts *MM 30-24-18 cal *MF: 27-21-15 cal *FF: 24-18-12 cal

Barbell Inferno *The workout is interval-based, but it is set as an AMRAP in the app due to the lack of an interval option. Part A - From 0:00 to 10:00 5 intervals Every 2' x 5 rounds Max reps Snatch In remaining time: 12 bar facing burpees Part B - From 10:00 to 17:00 Build to a heavy  1RM Snatch - Dsivision Elite:  60/45 kg  Master 35+:  60/35 kg  Master 40+:  50/35 kg  Advanced:  50/35 kg  Young Adult:  40/25 kg - Part A Within a 10-minute time cap, the athlete must complete five 2-minute intervals consisting of the following movements: - Max reps Snatch (any style is allowed, including squat and power snatch) - 12 Bar-Facing Burpees Example:  Each interval starts with snatches. The athlete determines the number of repetitions (for example, 2, 4, 6… up to 20 or more), aiming to perform as many snatches as possible, and then completes 12 bar-facing burpees within the 2-minute time cap. At the beginning of the next interval, the athlete starts again with snatches followed by 12 bar-facing burpees. This process is repeated a total of 5 times. Workout goal: Accumulate the highest possible number of snatches while tracking the time needed to complete the 12 burpees. Scoring: To record a valid score for the round, the athlete must complete all 12 burpees within the 2-minute interval. If the athlete fails to complete all 12 burpees on time, the score for that round is 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B Immediately after Part A, Part B begins. The athlete has 7 minutes to perform a 1-rep max Snatch. *Athlete must load barbell by themselves. - Result Part A Total repetitions Snatch + Bar facing burpees *If you fail to complete 12 Bar-Facing Burpees within the 2-minute interval, the score for that round will be counted as 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Tie-break (part a) Most reps in a single round. Part B The result of the heaviest successful attempt. Tie-break (part b) Result from Part A. Rulebook here.  

For Time 4 Round For Time 15/12 Ski Erg 15 Line Facing Burpees  Cap 9'

FOR TIME  Partner 1: SkiErg – 120 Calories (Continuous effort) Partner 2 & Partner 3: 120 Synchronized Line-Facing Burpees (Performed while Partner 1 is on the SkiErg) Time Cap 10'

A - For time 500m Drax treadmill run 20 Deadlifts Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20 Bar facing burpees Time cap 5 min Barbell Man: 80 kg / Woman: 60 kg

For time 1200m Drax treadmill run 40 Deadlifts (2 persons) 40m Bar facing burpees (2 persons sync.) Time cap 11 min Barbell 130 kg

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7'  Barbell Man: 50 / Woman: 35

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7' 

A- For Time 3 Rounds 10 Burpee Box Get Overs 120 cm 4 Rope Climbs (Woman) Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Double Unders Cap 7' 

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 6 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups  Cap 8'  Barbell Man: 45 / Woman: 30

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 7 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 50 / Woman: 35

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 9 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 60 / Woman: 40

6 x 4 min AMRAP: • 100 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 75 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 50 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 75 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 100 double unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

„Worm & Rope Grinder“ Workout Format A + 15 kg Rucksack For Time – Team of 2 1. 21 Synchro Burpee Over Worm 2. 21 Worm Lunges 3. 3 Rope Climbs Dann: 4. 15 Synchro Burpee Over Worm 5. 15 Worm Thrusters 6. 5 Rope Climbs Dann: 7. 9 Synchro Burpee Over Worm 8. 9 Worm Clean & Jerks 9. 7 Rope Climbs B: Worm Squats – Lunges- Thruster + 10 kg Plate Carrier C: Worm DL - Squats - Lunges

Innerhalb von 12 Minuten so viele Runden und Wiederholungen wie möglich absolvieren: • 40 Kettlebell Shoulder-to-Overhead / KB Overhead Hold 24/16kg • 40 m Schwimmen (Nichtschwimmer Becken) • 20 Burpees over Partner • 20 Synchro Sit-Ups • 40 m Schwimmen (Nichtschwimmer Becken) B: 24/16 C: 20/12