WOD Explorer

Test 4.1 Mixed Modality (Team of 4) Note: MMFF Tid: 00:00 - 15:00 (15 min) Vila: 15:00 - 21:00 (6 min) For time: One round* each athlete 4 handstand push-ups 6 bar facing burpees over bar 8 overhead squats 10 toes-to-bar Vikter: Öppen 60/40 kg Teens 50/35 kg Flöde: Start sker bakom startlinjen. A1 startar med HSPU. Efter det gör A1 övning 2 (bar facing burpees over bar) följt av övning 1 (HSPU). Därefter börjar A1 med övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och sen övning 1 (HSPU). Därefter börjar A1 med övning 4 (TTB) följt av övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och till sist övning 1 (HSPU). När A1 gjort klart sina sista 4 HSPU springer den tillbaka över startlinjen och växlar in A2. A2 upprepar samma flöde som A1 och efter avklarat varv växlar A2 in A3. A3 upprepar samma flöde som tidigare atleter och växlar sen in A4. A4 upprepar samma flöde och när A4 sprungit över startlinjen ges sluttid. *One round /atlet är alltså: 4 handstand push-ups 6 bar facing burpees over bar 4 handstand push-ups 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups 10 toes-to-bar 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups Förtydligande standards: För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå under riggen och användas för att ta sig upp. Utrustning/lag: Matta för HSPU med måtten 95 cm x 50 cm En riggplats för toes to bar 1 x 20 kilos skivstång med herrvikt 1 x 15 kilos skivstång med damvikt Score: Tid eller reps vid time cap

Test 4.5 Endurance (Team of 4) Note: MMFF Tid: 70:00 - 90:00 (20 min) AMRAP 20 minutes: Alternating "rounds" in pair M1+F1 & M2 + F2 A) 40/30 calories row*  B) 2 rounds:  10 synchronized line facing burpees 15 synchronized overhead kettlebell swing *Paret ror samtidigt på varsin roddmaskin Vikter: 24/16 kg Flöde: Start sker bakom startlinjen. M1 och F1 börjar med att ro sina respektive kalorier på varsin rodd. Samtidigt som M2 och F2 börjar med de två rundorna av line facing burpees och kb swings. Alla byten sker genom att paret som varit på de två rundorna taggar paret som rott. Detta gäller även om de som rott blir klara före de som gör rundorna. Skulle de på rodden uppnå sina kalorier innan paret som kör rundorna är klara sitter de bara kvar på rodden och väntar. Skulle de på rundorna bli klara före de på rodden får de vänta med att tagga tills de uppnått sina repsektive kalorier. Paret som ror sitter alltid kvar på rodden och får ej lämna förrän någon i andra paret taggat dem. Det görs genom att nudda axeln på atleten som sitter på rodden. Båda atleterna som gjort rundorna måste tagga varsin atlet på rodden. När tiden är slut får inga fler roddrag göras. Däremot kommer domaren kolla antalet kalorier när displayen stannat. Förtydligande standards: Synk line facing burpees sker synken i botten av burpee. HELA KROPPEN måste vara bakom linjen i line facing burpees. Det är samma standard som om det skulle varit en låda att hoppa över eller en skivstång. Huvudet ska inte vara över objektet. I detta fall är linjen objektet. Synk i kb swing sker i toppen. Hela kettlebellen måste bryta toppen av huvudet. Armarna behöver ej vara fullt utsträckta så länge hela kettlebellen passar toppen av huvudet. Tänk en linje rakt från huvudets topp, den linjen ska kettlebellen passera. Rodden måste nollställas vid varje byte Urustning/lag: 1 x 15 kilo stång med damvikt 1 x 20 kilo stång med herrvikt 2 roddmaskiner (endast Concept2 är godkända) Score: Reps vid time cap (varven + kalorier)

Test 5.1 Bodyweight (Team of 4) Note: MMFF Tid: 00:00-12:00 Vila: 12:00-19:00 AMRAP 12 minutes: 20 sync toes to bar 20 sync burpee-shuttle-run 30 sync air squats  5 sync bar muscle ups 20 sync burpee-shuttle-run 30 sync air squats Flöde: Start sker bakom startlinjen. Alla övningar sker i synk av två atleter och två atleter vilar. Det är fria byten hela testet och paren kan varieras under testets gång. Alla byten sker bakom startlinjen. Synkade burpee shuttle runs påbörjas alltid vid linjen som är närmst där en kört i riggen. Sker byte under burpee shuttle run måste de/den som kommer in starta därifrån de andra slutade. Burpeen måste alltid göras med ansiktet närmst linjen och vara riktat åt det håll en sen ska springa shuttle run. Det är alltså inte tillåtet att springs över linjen och sen göra burpee med fötterna närmst linjen. Air squats görs alltid på led. Främre atleten står vänd och kollar mot riggen och den andra står bakom och kollar mot främre atletens rygg. Air squats ska göras på angiven plats (see floor plan) som är som minst 3 meter från linjen närmst riggen. Förtydligande standards: Sync toes to bar: Synk i toppen Sync burpee shuttle runs: Starta med burpee och hela kroppen ska vara bakom linjen. Det involverar huvudet också, det är alltså inte tilåtet att det ligger ovanför linjen utan ska vara helt bakom. Därefter görs en shuttle run till andra sidan och rep ges när paret passerat linjen. Rörelsen startar alltså alltid med en burpee där synken är i botten. Sync air squat: Synk i start och botten Sync bar muscle up: Synk sker i toppen av bar muscle up. För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Urustning/lag: riggplats för synk Score: Totalt antal reps

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs 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.

AMRAP (TC 9 min) 7 snatches 14 lateral burpees over bar 21 chest-to-bar pull-ups Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

EVENT 4: „KEEP WALKING“ For Time /Time Cap: 7 minutes/ 21-15-9 Lateral Burpees over Bar 4-3-2 Handstand Walk (Elite, Masters Men 35-40) 2-1-1 Handstand Walk (Masters 40+, Advanced Men) Advanced Women: Overhead Walking Lunges with plate 15kgs, Lunges Scheme 4-3-2 Scaled Division: Hand Release Pushups

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

2 Rounds 5 Bar-Facing Burpees 3 Thrusters 40/30 -must finish prior to 3 minutes  Then, 2 Rounds 5 Bar-Facing Burpees 6 Thrusters 40/30 -must finish prior to 6 minutes  Then, 2 Rounds 5 Bar-Facing Burpees 9 Thrusters 40/30 -must finish prior to 9 minutes Then, 2 Rounds 5 Bar-Facing Burpees 12 Thrusters 40/30 -must finish prior to 12 minutes Then, 2 Rounds 5 Bar-Facing Burpees 15 Thrusters 40/30

5 Sets 1:30 AMRAP 5 Bar Muscle Ups 10 Bar Facing Burpees Max Thrusters -Rest 1:30 Between Sets M: 40-60-80-90-100kg* W: 30-40-50-60-70kg*

For Time 100 Heavy Wall Balls 12/9 - in MF pairs IGYG 100 Handstand Push Ups - in MF pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees Time Cap: 20 minutes

For Time 100 Heavy Wall Balls 12/9 - in MM pairs IGYG 100 Handstand Push Ups - in MM pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees MMMM Time Cap: 20 minutes

19-23 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 42.5/30kg 9 Burpee Box Jumps  Time Cap 15 min  15-18 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 40/25kg 9 Burpee Box Jumps  Time Cap 15 min  12-14 Division 3 Rounds For Time 17/12cal Row 15 Squat Snatch - 20/15kg 9 Burpee Box Jumps  Time Cap 15 min 

3 Rounds For Time 300m Row (swap 150m) 16 Sync Alt DB Snatch - 5kg 10 Burpee Box Jumps (shared) Time Cap 15 min

FOR TIME 1 ROUND EACH 3 BAR FACING BURPEES 3 POWER CLEANS  2 HANG SQUAT CLEAN 1 SQUAT CLEAN 3 BAR FACING BURPEES 1 ROUND EACH 3 BAR FACING BURPEES 3 POWER CLEANS  2 HANG SQUAT CLEAN 1 SQUAT CLEAN 3 BAR FACING BURPEES Vikter: Kvartsfinal Open Round 1:45/70kg Round 2: 50/75kg Semifinal Open Round 1: 55/80kg Round 2: 60/85kg Final Open Round 1: 65/90kg Round 2: 67,5/95kg Kvartsfinal RX Round 1: 55/80kg Round 2: 65/90kg Semifinal RX Round 1: 65/90kg Round 2: 70/100kg Final RX Round 1: 70/100kg Round 2: 77,5/110kg Standards: Eventet genomförs i utslagning i 3 steg där de bästa lagen i varje heat går vidare till nästa steg.  Open:  Kvartsfinal X lag Semifinal X Final X lag RX:  Kvartsfinal X lag Semifinal X lag Final X lag Vilande atlet bakom baslinjen. Byte sker med tag, bakom linjen. Stängerna måste befinna sig inom sin rätta  ruta på golvet. Övrigt: Se separat Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

Complete as many reps as possible in 12 minutes of: 15 cal row 2 x 5 m syncronized single dumbbell walking lunges 8 alternating burpee over partner Score is total number of repetitions completed in 12 minutes. Lunges are scored as 2 reps (2 x 5 m).

AMRAP 9’ Buy in (tie-break) 40 cal echo bike (team) Directly into Max reps unbroken ground to overhead @30 or 40 kg (alternating athlete A/B - il carico dovrà essere uguale per entrambi gli atleti per tutta la durata del workout) Penalità ad ogni drop del bilanciere: 10 synchro burpees lateral barbell

AMRAP 10’ Buy in - 40 knee to chest (team) Directly into * - 30 push up hand release - 20 wall ball (9 kg uomo / 6 kg donna) - 10 shoulder to overhead (40 kg uomo / 25 kg donna) Directly into - Max reps burpees box jump over - Uomo 60 cm / Donna 50 cm (team) * l'intero blocco centrale dovrà essere eseguito da ogni atleta alternandosi con il compagno dopo ogni elemento - il tempo alla fine di questo blocco costituisce il tie-break

3x 6min on/1min off: A) 10 Cals on C2 Bike to share + 10 Sync Burpees --> each round you add 5 cals / 5 reps B) 10 Cals on Rower to share + 10 Sync DB Snatches  --> each round you add 5 cals / 5 reps C) 10 Cals on Ski to share + 10 Sync DB Devil Presses --> each round you add 5 cals / 5 reps Advanced: 1x 22.5kg/15kg Scaled: 1x 15kg/10kg

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to 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. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

For Time: 5k Row + 12k Bike E2MOM Min. 0-11: 4 Shuttle Runs Min. 12-24: 6 Burpee o. Rower TimeCap: 24min.

For Time: 2,5k Row + 6k Bike E2MOM Min. 0-11: 4 Shuttle Runs Min. 12-24: 6 Burpee o. Rower TimeCap: 24min.

8min. AMRAP 6 Synchro Devil Press @2x15/22,5 12 Synchro alt. Pistols 6 Synchro Burpee over Dumbbell Elite: MF pair works, other MF pair holds 10/15kg plate in squat overhead Intermediate: @2x10/15kg, Pistols any side

8min. AMRAP 6 Synchro Devil Press @1x10/15 12 Synchro DB OH Lunges 6 Synchro Burpee over Dumbbell

4 Rounds of: 50 Double Under 10 double DB STOH @2x22,5/ 30 3 Burpee Rope Climbs Masters 40+: @2x15/ 22,5 Masters 50+: @2x15/ 22,5 2 Burpee Rope Climbs TimeCap: 8min.

10min AMRAP You go, I go 50 Double Under 10 double DB STOH @2x15/ 22,5 2 Burpee Rope Climbs

You Go, I Go, M/F teams 10min. AMRAP 50 Double Under each 10 double DB STOH synchro @2x22,5/30 4 Burpee Rope Climbs split MF Pairs switch after each round, other MF team has to perform a bar hold as long as the other team works. (1 person holds)

4 Rounds of: 15+ 50 Double Under 10 double DB STOH @2x10/15 2 Burpee Rope Climbs 4 Rounds of: 12+ 50 Single Under 10 double DB STOH @2x5/ 10 2 Burpee half Rope Climbs TimeCap: 8min.

10min AMRAP You go, I go 50 Single Under 10 double DB STOH @2x10/ 15 1 Burpee Rope Climbs 10 double DB Thruster 10 Single Leg TTB

For Time Run 2000m 75 Bar Facing Burpees Run 1600m 75/60 Cal Row Run 1200m 75/60 Cal Ski Run 800m 75/60 Cal Echo Bike Run 400m 🔰 Male Cals/Female Cals