WOD Explorer

600m Row Shared • 15 C+J 42.5/35kg • 15 snatch same weight  • 10 Burpee over Bar Sync Row is shared anyhow 1 athlete does CJ 1 does snatch – burpees as described

600m Row Shared • 15 C+J 30/20kg • 15 snatch same weight  • 10 Burpee over Bar Sync Row is shared anyhow 1 athlete does CJ 1 does snatch – burpees as described

WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees. Vægt: 20 kg. 17,5 kg. 15 kg. 12 kg.

WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees

27-21-15-9 Front Squat + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

27-21-15-9 Thrusters + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

5 x 90on/1off 12 Synchro Pull-Ups 12 Synchro Thruster 42.5/30 Max Rep Synchro Line Facing Burpees (tie break each round)

5 x 90on/1off 12 Synchro CTB 12 Synchro Thruster 42.5/30 Max Reps Synchro Line Burpees - (tie break each round)

Floor 2 (lift) 27-21-15-9 Thusters + Synchro Line Facing Burpees 8min Time Cap 2min rest 2RM Thruster

For Time - 20 Minuten Time Cap - 25 Toes to Bar - 12 Burpees over the Bar - 15 Snatches @40kg - 25 Toes to Bar - 12 Burpees over the Bar - 13 Snatches @40kg - 25 Pull Ups - 12 Burpees over the Bar - 11 Snatches @50kg - 25 Chest to Bar - 12 Burpees over the Bar - 9 Snatches @60kg - 25 Bar Muscle Ups - 12 Burpees over the Bar - 7 Snatches @80kg Tiebreak für dieses Workout ist immer die Zeit nach den zuletzt vollständig absolvierten Burpees over the Bar. Diese Zeit sollte immer notiert werden. Dein Ergebnis ist somit die geschafften Reps plus Tiebreak. Solltest du das Workout vollständig vor den 20 Minuten absolvieren, ist dein Ergebnis die gebrauchte Zeit plus Tiebreak. 

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 60kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50Kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60/40 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50/30 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50Kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40/25 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 25kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 20kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 15kg 12 facing burpees over line score is the worst 's round time rest the remaining time

„Good-Friday-Battle“ modifiziert Modus : „Synchro“    10 min AMRAP Gewichte : Male: Bluegun                     Female: Bluegun  Ablauf :  2 Synchro Gun-facing-Burpees over gun (after each round perform +1 gun-facing Burpee) 4 Synchro Hand-Release-Push-ups 10+10 Synchro Reverse Lunges Score: Wiederholungen und Runden Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ laufen beide Athleten mit der Bluegun zum ausgewiesenen Spot für die Übungsausführung. Beide Athleten absolvieren synchron 2 Gun-Facing-Burpees over gun, 4 Hand-release-Push-ups mit einer Hand auf der Bluegun, sowie 10+10 Reverse Lunges (immer erst eine Seite, dann erst die andere Seite) je Bein mit der Waffe in den Armbeugen. Je Runde wird ein zusätzlicher gun-Facing-Burpee over gun gemacht. Die Anzahl der HR-Push-ups und Reverse Lunges bleiben während des gesamten Workouts gleich.  Ziel des Workouts ist es, innerhalb von 10 Minuten so viele Runden/Wiederholungen                                             wie möglich zu schaffen.

„Leiter (What the f…)“ Modus: “You go – I go” – Wechsel nach einem Set  (1 Set = cal Airbike + Bupees)   Ablauf : 15cal Airbike 1 Burpee 14cal Airbike 2 Burpees -- -- 1cal Airbike 15 Burpees Score : Wiederholungen / Zeit Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ läuft Athlet A zum Airbike und startet mit dem Absolvieren der 15 cal auf dem Airbike, daraufhin absolviert Athlet A den Burpee und beendet ein Set mit Abklatschen von Athlet B, welcher auf der Startfläche wartet. Anschließend läuft Athlet B zum Airbike, absolviert 14 cal auf dem Airbike und anschließend zwei Burpees.  Ziel des Workouts ist es, alle Übungen innerhalb des 15 Minuten Time Caps so schnell wie möglich in der vorgegebenen Reihenfolge zu absolvieren.

15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg  2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.

15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.

All Age Groups 21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats *Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat Time Cap = 10 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.