WOD Explorer

For Time Run 2000m 100 Bar Facing Burpees Run 1600m 100/80 Cal Row Run 1200m 100/80 Cal Ski Run 800m 100/80 Cal Echo Bike Run 400m 🔰 Male Pairs - 100 Cals 🔰 Female Pairs - 80 Cals 🔰 Mixed Pairs - 100 Cals 🏃🏻 Synchro Runs ⚡️ Split Zones Any Way

RX AMRAP 16 16 Hang Power Cleans (60/40) 12 Strict Handstand Pushups 16 Synchro Burpees over Bar Score: Reps

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg 

"For time (12min Cap) 5 Rounds for time: 10 Burpees over the Partner 15 Box Jumps 20 Sync DB Push Press (5/5) M/M DB 20kg/15kg    F/F DB 15kg / 10kg  F/M 20kg / 15kg

Rx Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @15/22,5 100 DB Snatches @15/22,5 80 Burpee BJ over 40 Inverted Burpees to Handstand Intermediate Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @10/ 15 100 DB Snatches @10/ 15 80 Burpee BJ over 20 Inverted Burpees to Handstand Scaled Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Dumbbell Walking Lunges @10/ 15 100 DB Snatches @10/ 15 60 Burpee BJ over 3 lanes Burpee Broad Jumps Adaptive Event 4: 25min. 3 Rounds of: 300m Run 14 lanes weighted Carry @xxx 25 DB Snatches @xxx 15 Burpees

AP LAB FITNESS CHALLENGE – CHALLENGE #2 "TORANJ" 1. OPIS WORKOUTA FOR TIME / NA VRIJEME Time Cap: 8 minuta Ukupno: 100 ponavljanja Oprema: Muškarci 4 bumper ploče 25 kg (33 cm) / žene 4 bumper ploče 15 kg (23 cm) WORKOUT: 40 Touch Squat 30 Bent Over Row Bumper 25/15 kg 20 Dips 10 Toranj Facing Burpee Step-Up Over Napomena: Ako natjecatelj ne završi unutar time capa: 👉 rezultat = ukupan broj pravilno izvedenih ponavljanja u 8minuta 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed Obavezan redoslijed izvođenja: Touch Squat → Bent Over Row → Dips → Toranj Facing Burpee Step-Up Over Solo izvedba Nije dopuštena pomoć asistenta Sportaš samostalno upravlja tempom i tranzicijama OPREMA 4 × bumper ploče (25 kg) za Muškarce i 4x bumper ploče (15 kg) složene u toranj Toranj mora biti: stabilan siguran za korištenje jednak za sve natjecatelje STANDARDI KRETANJA 1. TOUCH SQUAT (40 PON) START: Stojeći položaj Puna ekstenzija kukova i koljena DNO: Gluteus mora jasno dotaknuti vrh tornja VRH: Potpuna ekstenzija (kukovi + koljena) ❌ Nije dozvoljeno: polovična ponavljanja nekontrolirani “bounce” od tornja 2. BENT OVER ROW (30 PON) OPREMA: koristi se gornji bumper START: bumper mora u potpunosti dodirivati toranj POKRET: povlačenje do: trbuha ILI donjeg dijela prsa KRAJ: bumper se vraća i mora ponovno dodirnuti toranj ❌ Nije dozvoljeno: half reps lebdeći start (svako ponavljanje mora krenuti s tornja) 3. DIPS (20) POZICIJA: ruke na tornju MUŠKARCI: noge ispružene ŽENE: dozvoljene savijene noge DNO: gluteus dodiruje pod VRH: potpuna ekstenzija ruku DODATNO PRAVILO: u donjoj poziciji kukovi ne smiju biti iznad razine ramena ❌ Nije dozvoljeno: parcijalna ponavljanja “kickanje” nogama 4. BURPEE STEP-UP OVER (10) PRAVILA: svaki burpee ide licem prema tornju BURPEE: prsa i bedra moraju dodirnuti pod STEP-UP OVER: OBAVEZNO: obje noge na toranj puna ekstenzija na vrhu (uspravan stav) SILAZAK: kontrolirano s druge strane ❌ Nije dozvoljeno: preskakanje tornja “šunjanje” (niska pozicija bez ekstenzije) jednonožni prelazak 3. KATEGORIJE Muškarci: do 40 | MASTER 40+ Žene: do 40 | MASTER 40+ 4. SCORECARD VježbaPonavljanja TouchSquat40 Bent Over Row30 Dips20 Burpee Step-Up Over10 UKUPNO VRIJEME / REPS: Ime i prezime: ________________________________ Kategorija: __________________________________ 5. SUĐENJE / NO-REP STANDARD No-rep ako: nije dotaknut toranj (squat / row) nema pune ekstenzije nema reset pozicije kod veslanja nisu ispunjeni standardi za burpee step-up over 👉 Sudac mora biti striktan i konzistentan od prve do zadnje sekunde 6. VIDEO ZAHTJEVI I FAIR PLAY Fair Play Rezultati se temelje na sportskom poštenju Video obavezan: 👉 samo za top 3 u svakoj kategoriji Standard videa: Video mora biti snimljen u jednom komadu (uncut) Kamera mora jasno prikazivati: sportaša toranj (cijelo vrijeme) Na kraju videa mora biti jasno vidljivo: konačno vrijeme ILI broj ponavljanja

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 16/24kg 1:00 rest 2:00 Max Double KB Lunges 16/24kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Parallette Facing Burpees 1:00 rest 2:00 Max Prarallette Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 6/9kg 1:00 rest 2:00 Max Wallballs 6/9kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 15/22,5kg 1:00 rest 2:00 Max Alternating DB Snatch 15/22,5kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 12/16kg 1:00 rest 2:00 Max Double KB Lunges 12/16kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Line Facing Burpees 1:00 rest 2:00 Max Line Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 3/6kg 1:00 rest 2:00 Max Wallballs 3/6kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 10/15kg 1:00 rest 2:00 Max Alternating DB Snatch 10/15kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

Workout Description: Individual Event 4  This workout is for time.  Time cap: 9 min. Elite, Master 35, Intermediate, Master 40/45, Teens Score A (TC: 2 min) 500/400 m Row for time 1 min Rest Score B (TC: 6 min) 5 Rounds 20 Heavy Double-Unders 10/8 Cal Row 5 Burpees over Rower

Elite Team 9 Ring/Bar Muscle-Ups synch 4 10 Burpees over Dumbbell synch 4 10 Dumbbell alt. Clean to Overhead synch 4 7 Ring/Bar Muscle-Ups synch 4 12 Burpees over Dumbbell synch 4 12 Dumbbell alt. Clean to Overhead synch 4 5 Ring/Bar Muscle-Ups synch 4 14 Burpees over Dumbbell synch 4 14 Dumbbell alt. Clean to Overhead synch 4 Weights: +Male 30 kg +Female 22,5 kg +Male 35 Kg +Female 27,5 kg Intermediate Team 6 Ring/Bar Muscle-Ups Synch 4 8 Burpees over Dumbbell Synch 4 8 alt. Dumbbell Clean to Overhead Synch 4 4 Ring/Bar Muscle-Ups Synch 4 10 Burpees over DB Synch 4 10 alt. DB Clean to Overhead Synch 4 2 Ring/Bar Muscle-Ups Synch  4 12 Burpees over DB Synch 4 12 alt. DB Clean to Overhead Synch 4 Weights: +Male 27,5 kg +Female 15 kg +Male 30 kg +Female 22,5 kg

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.

3 RFT (8’ TC) -30 partner wall ball shots@6 -9 synchro burpees

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.2/3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9- 10 Reps: • Bar Facing Burpees • Snatch (50 / 35 kg) Score: Time AFTER WOD 26.3 (Remaining Time within 15´) • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score : Weight (kg)

BTD QUALIFICATION 2026 BEGINNER INDIVIDUALS WOD 26.2 / 3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9-10 Reps: • Bar Facing Burpees • Clean (40/ 25 kg) Score: Time Then WOD 26.3   (TIME TO  15´) • 1 RM  • Clean and Jerk Score: Weight (kg)

WOD 2   7' + 7' AMRAP RELAY STYLE  (Start every min 6x Bar Facing Burpees) • 21x Snatch (40 / 25 kg) • 15x Snatch (50 / 35 kg) • 9x Snatch (60 / 45 kg) • Max reps: Snatch (70 / 50 kg) Score: Total reps )Snatch) ( 21 + 15 - 9 + X)  ATHLETE A: 21 - 15 - 9 = 45  ATHLETE B: Every Round 4 Reps 7x4 = 28  TOTAL REPS 28 + 45 = 73  🇨🇿  Vysvětlení pro atlety Formát: 7' + 7' AMRAP Relay Style Separátní natáčení: Nemusíte být ve stejném gymu ani ve stejný čas. Každý natočí svých 7 minut zvlášť. Jak to funguje: Atlet A začíná od nuly a jede prvních 7 minut. Snaží se dostat v rámci snatchů co nejdále (přes 40 kg, 50 kg, 60 kg až k těm nejtěžším). Atlet B začíná tam, kde se Atlet A zastavil. Pokud tedy Atlet A dokončil všech 9 snatchů na 60 kg, Atlet B začíná své 7minutové okno hned maximem opakování na 70 kg. Pokud se Atlet A zastavil např. u 5. snatche na 50 kg, Atlet B musí nejdříve dodělat zbývajících 10 snatchů na 50 kg a až pak pokračuje dál. EMOM penalizace: Každou celou minutu včetně 0  (v 1:00, 2:00 atd.) musí oba atleti přerušit práci a odjet 6x Bar Facing Burpees. Výsledek: Celkový součet snatchů (všech vah), které tým dohromady za 14 minut (7+7) zvládl. 🇺🇸 Translation for Athletes (English) Format: 7' + 7' AMRAP Relay Style Video Submission: You can record your videos separately. You do not need to be in the same location. The Relay Flow: Choose who starts as Athlete A and who follows as Athlete B. Athlete A performs the first 7-minute AMRAP starting from the first Snatch (40/25 kg). Athlete B starts their 7-minute AMRAP exactly where Athlete A left off (the very next rep in the sequence). The EMOM Rule: Every minute include 0 (starting at 1:00, 2:00, etc.), the athlete currently working must perform 6 Bar Facing Burpees. Score: The final score is the total number of Snatches completed by both athletes combined.

BUY IN: 50 ROPE 4 ROUNDS 10 BURPEE 15 GOBLET SQUAT 10/10 DB PUSH PRESS BUY OUT: 50 JUMPING JACKS TIME CAP 10 MIN.

TEAM   FOR TIME   500-400-300 CHEST PRESS 10 DEVIL PRESS 10 BURPEE OVER LINE CAP12'     M: 400-300-200 10 DEVIL PRESS 10 BURPEE OVER LINE   CAP:12

WOD 4 – “Jingle Bells” On 34:00 the team will have 8 minutes (till 42:00) to complete as many reps as possible of: 14 Synchro Dumbbell Hang Snatch 15/10kg 7 Synchro Dumbbell Burpee Step Up 15/10kg to 60/50cm At the call of 3-2-1 GO, an 8-minute AMRAP begins for the team. Two team members start the training (the first round), while the third one holds two Kettlebells in farmer position (2x16/8kg), and the rotation occurs FREELY but only after completing the ENTIRE ROUND (which consist of 14 and 7 repetitions). Therefore, the pair that initiated the round must also finish it before there is a change in the team members' pairs and before moving on to the next round. The synchro movements can not be performed if the third Athlete is not holding the Kettlebells. The result for WOD 4 is the total number of repetitions that the team completes within the specified time.

FOR TIME "I GO, YOU GO“ 10 ROUNDS 10 Deadlifts 10 Synchro Burpees Over Bar 40m Shuttle Run Together PAIR M-M 1st MALE: 80kg 2nd MALE: 70kg PAIR M-W MALE: 70kg FEMALE: 45kg

AMRAP 12 500/400m Row 40 DB Hang P. Snatch  30 Goblet Squat 20 TTB / TTR 10 Burpee Over DB 

WORKOUT 1 FOR TIME - 15 minutes Time Cap 10-20-30-40-50 Single Dumbbell hang to overhead Dumbbell walking lunges (Meters) 8 Burpees over the Dumbbell Male- 22.5 kg Female- 15 kg

Part A : 12 - 9 - 6 bar muscle ups 6 - 8 - 10 bar facing burpees • Directly into  Part B : 30 thrusters 60kg TIME CAP 9’ Scaled : thrusters 25 / 40kg Men - pull ups Women - KBS amer. Advanced : thrusters 30 / 50kg Men - C2B pull ups 15 - 12 - 9  Women - pull ups 12 - 9 - 6 Master 35+ / 40+ - thrusters 50kg, C2B pull ups 15 - 12 - 9

"THE GRIND" SKALAD 75 cal echo bike (share anyhow) E90Sec - 6 sync line facing burpees over Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time:  Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees.  Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna.  Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken.  Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen).  Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet.  Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen . Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken.   Utrustning/lag: 1 Echo Bike Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"THE GRIND" VETERAN  75 cal echo bike (share anyhow) E90Sec - 8 sync line facing burpees Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time:  Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees.  Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna.  Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken.  Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen).  Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet.  Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen. Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken.   Utrustning/lag: 1 Echo Bike Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"THE GRIND" ÖPPEN 75 cal echo bike (share anyhow) E90Sec - 10 sync line facing burpees Tie break time (när man är klar med sina 75 cal) 1000 m run (tillsammans) Total Time:  Time cap: 20 min Flöde: Start sker bakom startlinjen. Vid startsignalen - startar båda atleterna med att synka x antal line facing burpees.  Efter era synkade burpees sätter sig en av athleterna på Echo Biken och börjar jobba med kalorierna den tiden som är kvar av den 90 sec intervallen. Fria byten mellan athleterna.  Vid min 1:30 (90 s) går båda fram till linjen igen och genomför sina x synkade line facing burpees. Av resterande tid som är kvar av 90 sec intervallen fortsätter ni därefter att jobba med kalorierna på Echo Biken.  Fortsätt i samma mönster tills 75 cal är genomförda. Det är även eran tie break time. När ni har gjort klart era calorier på Echo Biken och fått klartecken från domaren, springer ni tillsammans 1 km (5 varv runt parkeringen).  Tiden stoppas när båda athleterna har passerat mållinjen och det är eran sluttid för eventet.  Förtydligande standards: Sync line facing burpee over. Synken sker i golvet. Båda atleterna måste ha HELA kroppen (inklusive huvud) tydligt bakom linjen . Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken.   Utrustning/lag: 1 Echo Bike Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"THE CLIMB" SKALAD 10 sync knee raises  5 wall walks split anyhow  25 sync laterala burpees over bar  10 sync knee raises   5 wall walks split anyhow 20 sync bar facing burpees  10 sync knee raises   5 wall walks split anyhow 15 sync burpee box jump over 50 cm 10 sync knee raises   5 wall walks split anyhow 10 sync burpee box jump over 50 cm TIME CAP: 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 10 synkade knee raises (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 5 wall walks. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"THE CLIMB" VETERAN 8 sync toes to bar  15 hspu split anyhow  25 sync laterala burpees over bar  8 sync toes to bar  15 hspu split anyhow  20 sync bar facing burpees  8 sync toes to bar  15 hspu split anyhow  15 sync burpee box jump over (50 cm) 8 sync toes to bar  15 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 8 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 15 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf    

"THE CLIMB" ÖPPEN 15 sync toes to bar  20 hspu split anyhow  25 sync laterala burpee over bar  15 sync toes to bar  20 hspu split anyhow  20 sync bar facing burpee 15 sync toes to bar  20 hspu split anyhow  15 sync burpee box jump over (50 cm) 15 sync toes to bar  20 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 15 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 20 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf     

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET