WOD Explorer

Herrar/Damer 18 & 20 5 m Handstand Walk 4/2 Bar Muscle-Ups 5 m Handstand Walk 10 sek Handstand Hold 5 m Handstand Walk med Piroutte 6/4 Bar Muscle-Ups 5 m Handstand Walk med Piroutte 20 sek Handstand Hold 5 m Backwards Handstand Walk 8/6 Bar Muscle-Ups 5 m Backwards Handstand Walk 30 sek Handstand Hold Herrar/Damer 16 5 m Handstand Walk 10 Pull-Ups 5 m Handstand Walk 5 sek Handstand Hold 5 m Handstand Walk med Piroutte 5 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 2x5 sek Handstand Hold 5 m Backwards Handstand Walk 3/2 Bar Muscle-Ups 5 m Backwards Handstand Walk 3x5 sek Handstand Hold Herrar/Damer 14 10 Toes To Bar 5 sek Handstand Hold 5 m Handstand Walk 5 Pull-Ups 5 m Handstand Walk 2x5 sek Handstand Hold 5 m Handstand Walk med Piroutte 3/2 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 3x5 sek Handstand Hold

3 rounds for time: 30 DU 10-20-30 kipping HSPU 10-20-30 synchro alternating DB Snatch 30 DU 10-20-30 C2B 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: scaled - MF: 1x10 & 1x17,5kg scaled - FF: 1x7,5 & 1x12,5kg Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 C2B -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU, C2B und kipping HSPU können nach Belieben aufgeteilt werden -DB Movements sind synchro zu erledigen, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 1 round Worm DT 21-15-9 synchro C2B / Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand C2B - Punkte der Synchronisation: 1) hängend an der Stange 2) Kontakt mit der Brust an der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

AMRAP10 Int. Male/Female   30 Double Unders 1 Bar Complex:  5 Toes to Bar + 3 C2B Pull ups/Pull ups + 2 Bar Muscle Ups/C2B Pull ups Every break of the complex - 12 Wallballs 9/6kg  Scaled Male/Female :  30 Single Unders 10 Hanging Leg raises + 5 Pull ups / 10 Hanging Leg raises + 10 Ring Rows  Every break of ONE movement - 12 Wallballs 6/4kg 

WORKOUT: For Time: (15:00 Cap)  60 Sync Alt DB Hang Snatch [4] 60 Sync TTB [2] 40 Sync DB OH Reverse Lunge [4] 40 Sync Chest To Bar [2] 20 Sync Single Arm DB Devils Press [4] 20 Sync Bar Muscle Ups [2] 1 x 22.5/15kg DB ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: Workout two is for time. There is a 15-minute window to complete this gymnastics chipper. On “GO” the team heads to their DBs where they will begin the first DB movement. For all DB movements, all 4 athletes are working in sync.  For all Gymnastics movements, 2 athletes are working in Sync. There are no requirements on which athletes complete the gymnastics. For gymnastics working pairs must face OUT of the rig. Non-working pairs must wait IN FRONT of the working pair OUT of the rig [4]: all four athletes are expected to be working synchro for each counted rep (judge counting reps only when synchro is achieved). [2]: only two athletes work at a time in synchro (other two rest/rotate). You may rotate pairs as desired. If one athlete finishes early/late, the rep is a no-rep and the team repeats the rep in synchro. Work must be completed in order. Your team may not advance until all reps of the movement are complete.  Movement standards: Sync DB Hang snatches [4] - 60 reps - Alternating: Reps must be completed Alternating arms between reps. There is no requirement for teams to be coordinated with which hand they use, left or right. Hand swap can only be done after completion of the rep and with the DB travelling down. Hand swap is not permitted with the DB travelling up.  - Synchro position: Final position is with knees, hips and arm locked out with DB stacked over shoulder (not in front). The rep is completed at full lockout overhead, DB controlled, and athletes synchronised. - Hang position: The DB must be deadlifted up first to start from a controlled hang position. The DB is then lifted overhead with no contact with shoulder.  Common no-reps are:  - Not starting in from the hang and lifting the DB from the floor,  - Soft lockout with arms not fully extended,  - Athletes out of sync at lockout. - No working hand on leg: Free hand must be away from the body and not used to help brace. Sync Toes-to-Bar [2] - 60 reps Common no-reps: - Only one foot hit: Both feet must hit the top of the bar at the same time. If feet miss bar this will be a no rep.  - Mismatch synchro: For the rep to be accredited both athletes feet must hit the at the same time.  - Not completing rep to full range of movement: Feet must break behind the rig, with arms in full extension at bottom of rep Sync DB Over Head Lunges [4] - 40 reps - Reverse lunge: All team must reverse lunge. There is no requirement to all lunge with the same leg first, but the reps must be alternating. There is no requirement for teams to hold the DB in the same hand.  - Synchro position: There are two synchro positions; knee on the floor, team stood up in extension together. Common no reps include:  - Mismatch synchro: Max sure all team members knee touches the floor at the same time.  - No extension: Not standing with hips fully extended at the top will be a no rep. Teams must keep arm locked out in full extension overhead.  Sync Chest-to-Bar [2] – 40 reps The rep completes when chest clearly contacts the bar at the same time. Contact must be made anywhere below the collar bones. These can be performed as either strict, kipping or butterfly variations.  Common no-reps include: - No chest contact - Mismatch sync: Both athletes’ chest must contact at the same time for the rep to be accredited.  - No full arm extension at bottom of rep Sync DB SA Devils Press [4] - 20 reps Chest and thighs must contact the ground, not on DB, in the burpee portion; then DB is brought overhead. This can be either a snatch or Clean and jerk as long as the reps is completed at full lockout overhead, at the same time. - Synchro position: Two positions; 1) chest and thighs on the floor, 2) DB locked out overhead. Common no-reps:  - No clear ground contact: Chest touching DB not the floor is a no rep. - Mismatch sync: DB must be controlled overhead locked out. Sync Bar Muscle Ups [2] - 20 reps - Synchro position: Two athletes are working in synchro. There is no requirement which two athletes. Both athletes reach a stable support above the bar together (lockout/control shown simultaneously).  - No other body part can be used to assist completing the rep.  - Hands cannot be taken off the bar at the top to “rest”  Common no-reps:  - Mismatch synchro: Athletes can maintain a locked-out position while they “wait for their partner” to complete the rep. - no clear lockout/control at the top: Lockout must be over the bar, and arms fully extended - feet pass the height of the bar Scoring & Time Cap: If you finish all work inside 15:00, score is your finish time. If you hit the cap, score is total reps completed at 15:00 (240 total reps). Loading: Locked In: 1x22.5/15kg

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

For Time 15 Front Squat 40/35 kg 25 Toes To Bar 15 Thruster 40/35 kg 1' rest 15 Front Squat 50/45 kg 20 Chest To Bar 15 Thruster 50/45 kg 1' rest 15 Front Squat 60/55 kg 15 Bar Muscle up 15 Thruster 60/55 kg

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform. Time Cap: 12 Minutes

4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform. Time Cap: 12 Minutes

3 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform. Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

4 RND FOR TIME  50 heavy rope single under  10 chest-to-bar pull-ups 10 Box get over 10 strict handstand push-ups  ♀ 100cm ♂ 120 cm scaling intermedio e open donna sigle under pull up kipping hspu    TIME CAP 15 MIN

4 rounds of: 00:00-02:00 AMRAP: 30 Bar Facing Burpees 30 Toes to Bars 30 Bar Facing Burpees 30 Pull-Ups 02:00-03:30 3RM Hang Power Clean R1+R3: Partner 1 Lift R2+R4: Partner 2 Lift AMRAP = continue where you left off Male = Chest to Bar Sc = Leg Raises/Banded Pull-Ups Score 1 = AMRAP reps Score 2 = Highest lifts

ELITE 12:30 time frame Every 2.5 min complete: 15/12 Cal Row 8 Sand Bag Cleans 60/40 In the remaining time complete: 30 Toes To Bar 20 Pull Ups 10 Chest to Bar (Tie break after C2B completed) Max Bar Muscle Ups 

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

12 min ladder 2 rounds of 4 hspu                  4 chest to bar 8 Calories in Rowers        then 2 rounds of 6 hspu    6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run

AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run

For Time: 5-5-5 Snatch (60 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Thruster (70 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Clean (80 kg) 12 Ring Chest-to-Bar Pull-Up TimeCap: 7 minutes

RX Part A 0:00 - 4:00 4:00 AMRAP 1-2-3-4-5-6-etc. Bar Muscle ups Deadlifts 140/95kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead Intermediate and Masters Part A 0:00 - 4:00 4:00 AMRAP 2-4-6-8-10-12-etc. Chest toBar Pull ups Deadlifts 100/70kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead

For time  40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  40 cal skierg  40 chest to bar  40 burpee box jump over  30 bar muscle up  40 burpee box jump over  40 chest to bar  40 cal skierg  manman:50 cal  man-woman : 40 cal

For time  50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  50/40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 50/40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  50 cal skierg  40 Chest to bar pull ups 40 burpee box jump over  30 Bar Muscle Ups 40 burpee box jump over  40 Chest to bar pull ups 50 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  60/50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  60/50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  50 cal skierg  40 chest to bar  30 burpee box jump overs  20 bar muscle up  30 burpee box jump overs  40 chest to bar 50 cal skierg 

8 MIN TIME CAP 400 M RUN  12 SYNC CHEST TO BAR  24 SHOULDER TO OVERHEAD  30 CAL BIKE  24 OVERHEAD REVERSE LUNGE #50kg 12 SYNC CHEST TO BAR 400 M RUN

8 MIN TIME CAP 400 M RUN  12 SYNC CHEST TO BAR  24 SHOULDER TO OVERHEAD  30 CAL BIKE  24 SYNC OVERHEAD REVERSE LUNGE #50/35kg 12 SYNC CHEST TO BAR 400 M RUN