WOD Explorer

FOR TIME 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups 22.5/15KG SCALED: 15/10KG dumbbell, jumping pull-ups pull-ups chest-to-bar pull-ups

For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync)  A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU  15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring)  Vikter: DB:  MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm).  Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     

BEGINNER/ SCALED WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.      Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

RX /ADV MAN,   PART A — FOR TIME (10:00 CAP) 3 Rounds:   25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       Scaled MAN/BEGINNNER MAN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   SCALED WOMEN/ BEGINNER WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

2-2-2-3 MIN INTERVALS  (1 MIN REST BTW INTERVALS) 3 sync. Wallwalks  30/24/18/12 C2B / PULLUPS / Highpulls  40 sync. SA-Devilpress   *advance every 10 Reps  RX: 30/22,5; Chest to Bar Pullups  Intermediate: 22,5/15; Pullups  Scaled:  15/10; Highpulls 33/23kg Total-TC: 12 Min

EVENT 7  „The Comeback-Bob “  For time: TC: 15 Min 150 m Ski-Erg / 60Dus   40 m Bobflips  150 m Ski-Erg  / 60Dus  10/7 sync. BMU /C2B / Pull ups Waterrun  10/7 sync. BMU /C2B / Pull ups 150 m Ski-Erg  / 60Dus 40 m Bobflips  150 m Ski-Erg  / 60Dus  RX: BMU, Double Under INT: syn C2B, Double Under Sc: syn pull ups, Single Under MF Teams: 7 Rep Syn BMU / C2B / Pull ups

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

"For Time (6' TC) The final" 20 Overhead squats 20 Gymnastics 1 100 Double unders 20 Overhead squats 10 Gymnastics 2 10 Overhead squats All movements: DHYW RX: 50/35 Inter: 40/30 Inter: Gymnastics 1: Chest to bar Pull up Gymnastics 2: Bar Muscle ups RX MF / MM: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Ring Muscle ups RX FF: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Bar Muscle Ups

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  15 toes-to-bars  15 overhead squats  Max-calorie row   Rounds 3 and 4  15-calorie row  15 overhead squats  Max chest-to-bar pull-ups   ♀ 65 lb (29 kg)  ♂ 95 lb (43 kg) 

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

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

1,2,3,4,5,6,7,8,9,10 Chest to Bar Pull Up* 9m Overhead DB lunge

1,2,3,4,5, Bar Muscle-Up 6,7,8,9,10 Chest to Bar Pull Up 9m Overhead DB lunge

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

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

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 WIndow  20 Worm Thrusters  24 Synchro C2B (2 Athletes) AMRAP Box Get Over (total) 1:00 Rest  x 3 Sets ------------------------- Worm - 150kg Box - 30" 

4 Rounds for Time: 45 cal Row 10 Synchro C2B Pull Ups 15 HSPU

For Time (TC 10min): 30 Shoulder to Overhead (60kg / 40kg) 30 C2B 30 Shoulder to Overhead (60kg / 40kg) 30 C2B 30 Ground to Overhead (60kg / 40kg) 30 BMU

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 50 Double Unders 30 Pull Ups 50 Double Unders 20 Chest To Bar 50 Double Unders 10 Bar Muscle Up Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

3 Rounds 4 Wall Walks 10 Hang Power Snatch 40kg 15 Pull-Up into 2 Rounds 15 Handstand Push-Up 15 Overhead Squat 40kg 15 Chest To Bar Pull-Up

10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

AMRAP 6min: 40/25 calories Echo bike 30/25 Toes to bar 30/25 Chest to bar Max Bar muscle-ups

AMRAP 6min: 35/20 calories Echo Bike 25/20 Toes to bar 25/20 Chest to bar(M) /Chin over bar pull-ups (W) Max Bar muscle-ups(M) /Chest to bar (W)

For Time 7' 10 PULL UP @3 10 KB WORM ROPE THRUSTERS @3 10 C2B @2 15 KB WORM ROPE THRUSTERS @3 10 BMU TO SHARE 20 KB WORM ROPE THRUSTERS @3 3 KB 12 -16 -24 ON THE WORM Scaled possibility for the Team

50 Toes to Bar 50 Box Jump Over Into 2 varv 25 Chest to Bar Pull-Ups 50 Heavy Double Unders 25 Deficit Handstand Push-Ups 12/9 cm 50 Heavy Double Unders Heavy rope tillhandahålls av arrangör