WOD Explorer

5 Rounds (IGYG): 20 Wall Balls 9/6 kg  10 Burpee Box Jumps Over 10 Jumping Squats Athlete 1 working Athlete 2 holding Wall-Sit  Change as you need

FOR TIME - TIME CAP 10:00 3 ROUNDS 20 BURPEES OVER THE BAR SYNCHRO 20 THRUSTERS SYNCHRO -- AVANZAR CONO -- -- SHUTTLE RUN SYNCHRO AL FINAL DE R1 Y R2 A LÍNEA SALIDA (VERDE) –

FT (14' TC) "Double whopper" 50 cal Row + 50 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50 cal Row + 50 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 42 cal Row + 42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 42 cal Row + 42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 50/42 cal Row + 50/42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50/42 cal Row + 50/42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

8' Amrap 6 Burpee Get Over 6 Clean and Jerk (42.5/30)

8' AMRAP A+B  Part B: 6 Burpee Get over 6 Pull up

8' AMRAP A+B  Part A: 6 Burpee Get over 6 Chest to bar Pull up

4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins

3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins

For Time: 2 Rounds of 21 Back Squats (each) 21 Synchro Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 15 Front Squats (each) 15 Synchro Chest-to-Bar Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 9 Overhead Squats (each) 9 Synchro Bar Muscle-Ups - 15 Synchro Bar Facing Burpees Weights: ♂ 45kg / ♀ 30kg

5 rounds   12 sync. Power Cleans (40 | 27,5 kg)  10 sync. Burpees over Bar  12 alternating deficit Step Back Lunges   10 Shoulder to Overhead (40 | 27,5 kg) Time Cap: 11 Min

RX 20 Min AMRAP 60 Wall Balls @9/6 kg to a 9 foot target 30 Synchro Burpee Box Jumps @ 20/24" 60 Toes to Bar Scaled 20 Min AMRAP 60 Wall Balls @4/6 kg to a 9 foot target 30 Synchro Burpee Box Step up @ 20/24" 60 Knees to Chest

5 Rounds for Time TIME CAP 15 MINS 10 ONE ARM DEVIL PRESS SYNCHRO 10 BURPEES DOUBLE HOP SYNCHRO 20 TOES TO BAR TO SHARE

For time 50-40-30-20-10 Sandbag Squats @40/30kg 15 Syn. Burpee Box Jumps WORKOUT FLOW: On 3..2..1..GO the team shares 50 reps of Sandbag Squats, then goes onto 15 syn. Burpee Box Jumps and so on. Synchro on the floor and on toop of the box.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 22,5kg DB / 15kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 15kg DB / 10kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

20 Overhead Squats 40 Burpee Over the Bar 20 Overhead Squats

30 Synchro Burpee over Bar (buy-In) Barbell Overhead Hold Ski Erg Cals

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

EMOM 30 min Work 30 s, Rest 30 s 6 rounds for total Bike Calories  Min 1 - 5/8 Cal Row  Min 2 - 5/8 Cal Ski  Min 3 - 5 Burpees Box Jump Overs (20"/24")  Min 4 - Max Cal Bike  Min 5 - 4 x10 m Shuttle Run Result: Total Bike Cal

AMRAP 18 min 20/15 cal Row 16 x 7.5 m Shuttle runs 8 Burpee over rower Flöde Start sker sittandes på rodden med utsträckta ben och händerna på låren. På 3-2-1-Go får en börja ro. Herrar kör 20 kalorier och damer 15. Därefter ska 16 längder av 7,5 meter av shuttle runs utföras och varvet avslutas sedan med 8 burpee over rower. Därefter börjar en om med kalorier på rodd och utför så många reps och varv en hinner på 18 minuter. Standard Row = Handtaget måste hållas i tills alla kalorier är gjorda. Rodden måste nollställas varje gång och det kan göras själv av den som kör eller den som dömer. Shuttle run = Nudda golvet vid varje vändning (inte start eller mål).  Burpee over rower = Lateral burpee (gör burpeen längs med rodden). Burpeen görs också alltid med ansiktet riktat mot displayen för att sitsen inte ska vara ivägen där ni hoppar. Scaled På burpee over rower är det tillåtet att kliva över rodden = Burpee step over rower Coachen kommer ge förslag på uppvärmning som man sköter på egen hand. Vi önskar att alla hjälper till att döma ett heat Behöver du extra uppvärmning görs detta på egen hand inför klassen.  Om en kör testet utanför klass En rodd behövs samt en sträcka som är 7,5 meter. Den får markeras upp med tejp eller konor (inga magnesiummärkningar på golvet). Någon som kan räkna repsen och scorecards finns att hämta ut! 

For time (time cap 5 min) 20 Ground to overhead 15 Lateral burpees over bar 10 Ground to overhead 5 Lateral burpees over bar Vikt: 40/30 kg Flöde Start sker ståendes 3 meter från skivstången På 3-2-1-Go får man springa till sin stång och börja göra ground to overhead. Efter ground to overhead ska lateral burpees utföras. Därefter är det tillbaka till ground to overhead för att sen göra lateral burpees over bar igen. Efter sista repen springer man tillbaka över startlinjen och tid ges. Score Tid eller reps vid time cap Ground to overhead = skivstången ska tas från golvet upp över huvudet. Det är tillåtet att snatcha eller göra clean och därefter någon form av press eller jerk. Lateral burpees over bar = gör en burpee bredvid stången för att sen hoppa över den. Båda fötterna måste vara från marken, på sidan man hoppar från innan man passerar över skivstången. Om en kör testet utanför klass Det behövs en skivstång med rätt vikter och konor som kan markera start och mållinje. Samt mäta upp så att skivstången är minst 3 meter ifrån skivstången. Samt någon som kan räkna repsen.

For time (time cap 16 min) 60 cal Schwinn bike 50 DB snatch 40 Box Jump Overs 30 Handstand push-ups 20 DB Thrusters 10 Devils press Vikt: DB 1 x 22.5 kg Låda 60 cm Flöde Start sker ståendes bakom sin cykel (Schwinn bike). På 3-2-1-Go får man ta sig upp på sin cykel och börja trampa. När alla kalorier är uppnådda tar man sig vidare till sin hantel och utföra DB snatch. Efter DB snatch förflyttar man sig till sin låda för att utföra box jump over. Därefter förflyttar man sig till en väggyta och utför handstand push-ups. När handstand push-ups är avklarade ska db thrusters göras. Avslutningsvis gör man 10 devils press för att sen springa och nudda sistsen på sin cykel för att få sin tid. Score Tid eller reps vid time cap Floor plan: - Schwinn bike behöver stå 8 meter från väggen - DB ska vara placerad 2 meter framför cykeln - Lådan ska vara placerad 4 meter framför cykeln DB snatch = Båda huvudna på DB måste nudda golvet varje rep och avslutas ovanför huvudet med utsträckta ben, höft, axel och arm. Det är växla arm som en önskar. Box Jump Overs = Hoppet måste ske jämfota och landa på lådan och sen kliva eller hoppa ner på andra sidan. Det är också tillåtet att hoppa över hela lådan. Handstand push-ups = Starta i ett handstående där hela kroppen är utsträckt. Därefter ta dig ner till huvudet och därifrån ta dig upp till raka armar och utlåsta armbågar och höft. DB Thrusters = Hanteln hålls i valfri hand och bakre huvudet på hantel måste nudda axeln. Därifrån hålls DB på axeln samtidigt som man går ner i en squat för att sen i en rörelse press hanteln upp ovanför huvudet till utsträckt läge. Devils press = Hanteln hålls i valfri hand och utför en burpee där en sen samtidigt som en tar med sig hanteln tar den i en rörelse upp till utsträckt arm ovanför huvudet. Om en kör testet utanför klass Det behövs en schwin bike, låda, 1 x DB och en yta för handstand push-ups.

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

WORKOUT 1 3 Rounds 3:00 minute AMRAP  Calorie Row  12 Burpee Over Rower Max Repetition Double Dumbbell Box Step Over in remaining time. FLOW OF WORKOUT   Workout 1 is an 18 minute AMRAP  3 Rounds of 3 minute work windows, with the onjective to compete as many Double Dumbbell Box Step Overs once completed the allocated Calorie Row and Burpee Over Rower. On 3-2-1- go, partner 1 will begin with Round 1 calories ( 24/21 for Rx and 21/18 for Intermediate and Scaled ) followed up by 12 Burpee Over Rower ( step over for intermediate & scaled ) then onto the box to complete as many repetitions of Double Dumbbell Box Step Over in the remaining 3 minute window. Partner 2 is released for their first round once the 3 minute AMRAP of partner 1 has concluded. Repeat this pattern for 2 more rounds with the Calorie Row repetitions reducing each round. The score is total repetitions of Dumbbell Box Step Over from each partner combined. Movement Standards   Concept2 Rower Start: The athlete must be seated on the rower with feet securely strapped in and hands off the handle. The monitor must be set to zero before beginning. Range of Motion / Standards: The athlete may begin rowing only after the call of “3, 2, 1… Go!” Calories required must be clearly visible on the monitor throughout the workout. The athlete must remain seated with feet strapped in until the required work is completed. The handle must be pulled by the athlete only; no other part of the body may be used to manipulate the handle or chain. The rower must count only the official measurement displayed on the monitor. Judges will take the score directly from the monitor and the athlete is responsible for resetting the monitor. Finish: The athlete’s score is the number of calories displayed once the required distance is met or the time cap expires. If the athlete exits the rower before the screen confirms the required work (e.g., 24/21 calories), the work is not considered complete. Common Standards Applied in Competition: Calories: Must reach the stated target (e.g., 18/15 calories). The monitor must show the required number or more. No Rep Situations: Leaving the rower before completing the prescribed calories/meters. Manipulating the monitor or rower settings during the workout in a way that artificially affects performance. Having assistance from anyone else touching the rower during the workout. Burpee Over Rower   Start Position: Athlete begins standing beside the Concept2 rower, facing either the rail or the monitor. Hands, chest, and thighs must make contact with the floor in the bottom of each burpee. Execution: Burpee Portion Athlete lowers chest and thighs to the ground. On rising, the athlete may step or jump feet back under the hips. Athlete must finish standing tall before initiating the jump over the rower. Jump Over Rower The jump must clearly pass over the rower (rail, seat, or handle area depending on setup). A two-foot takeoff is required in RX divisions. Contact with the rower (rail, seat, footpads, or handle) is a no-rep. Landing Athlete must land on the opposite side of the rower. The rep is complete once both feet have touched the ground on the far side. Lateral or forward-facing jump is allowed unless otherwise specified. Standards & Notes: Each rep = 1 burpee + 1 jump over the rower. Hands may not push off the rower for assistance. No requirement to open hips at the top of the burpee before the jump (unless otherwise stated in workout briefing). Step-overs (without jumping) may be used in scaled divisions, but both feet must clear fully over the rower. Common Faults: Failing to touch chest/thighs to ground. Touching the rower with feet, legs, or hands during the jump. Not clearing the rower completely. Using a single-leg takeoff in RX divisions. Double Dumbbell Box Step-Over   Start Position: Athlete begins standing tall on the floor, holding one dumbbell in each hand. Dumbbells must be in a farmer’s carry style at the sides or in a front-rack position (depending on division standards set). Both dumbbells must be carried throughout the entire movement. Execution: Step onto the box one foot at a time while maintaining control of the dumbbells. Both feet must make contact on the top surface of the box at some point during the rep (athlete does not need to stand to full hip extension on top). The athlete must then step down on the opposite side of the box, again one foot at a time, while holding onto both dumbbells. Athletes must face forward or side-on when stepping over (specify in event briefing – typically sideways is allowed unless otherwise stated). Jumping onto or over the box is not permitted. Athletes may not drag, toss, or place the dumbbells on the box at any point. Finish Position: A rep is credited when the athlete has both feet fully on the ground on the opposite side of the box with control, still holding both dumbbells. Standards & Safety Notes: Box must be a flat, stable surface of the prescribed height  which is 20" Dumbbells must remain in the athlete’s hands for the duration of the rep – no resting on thighs, shoulders, or the box unless otherwise specified. Athletes may alternate lead legs or consistently step with the same leg. No Rep Examples: Failing to get both feet on top of the box before descending. Releasing or dropping a dumbbell before the rep is complete. Jumping or hurdling completely over the box without stepping. Placing the dumbbells on the box to assist in getting over.

Part A EMOM 6'  Max Meters Bike Erg (damper 10) Max tons Front Squat Rest 1'  Part B 2' Max Sync Burpee Over Bar  Score Event 1: Weight x Reps (Male+ Female) Score Event 2: Meters Bike + Nº Burpees x 50 m ( 1 Burpee = 50 Mts)

Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B  40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans  @bb 55/35

20-15-10-5 C2B Push Press 42.5/30kg Burpee

20-15-10-5 C2B Push Press 42.5/30kg Burpee