WOD Explorer

FOR TIME 20 SYNCHRONIZED CHEST TO BAR 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 10 BAR MUSCLE UP 40 SINGLE KB HANG SNATCH 10 BAR MUSCLE UP 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED BAR MUSCLE UP 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR 40 DOUBLE KB HANG SNATCH 20 SYNCHRONIZED CHEST TO BAR 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED BAR MUSCLE UP Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to 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. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

A) For Time: 30 Snatches @40/60 1' rest B) For Time: 10 m HSW 20 C2B 15 TTB 20m HSW + 2xPirouette 15 TTB 10 Bar MUs 10 m HSW Masters 40+: ohne Piourette Masters 50+: @30/40 kg, 5 WallWalks, 10m HSW, 10 WallWalks, 20 Pull ups dann 20 C2B TimeCap: 4 & 9min

A) For Time: 30 Synchro Snatches M/F @40/ 60 1' rest B) For Time: 6 m HSW each 25 C2B Synchro MF 25 TTB Synchro MF 20m HSW (two athletes, 10m each) + 20m HSW Pirouette (two athletes, 10m each) 25 TTB Synchro MF 10 Bar MUs Synchro MF 6 m HSW each TimeCap: 4 & 9min

A) For Time: 30 Snatches 15+: 20/30 12+: @15/20 (below knee Snatches) 1' rest B) For Time: 15+ 6 m HSW 20 Pull ups 15 TTB 10m HSW + 1xPirouette 15 TTB 5 Bar MUs 6 m HSW B) For Time: 12+ 5 WallWalks 20 Pull ups 15 Single Leg TTB 6m HSW 15 Single Leg TTB 5 C2B 10 WallWalks TimeCap: 4 & 9min

For Time: 10 WallWalks 10 Snatches @25/35 20 Pull ups Synchro 15 TTB Synchro 5 Snatches 10m HSW - split 5 Snatches 15 TTB Synchro 10 C2B Synchro 10 Snatches 6m HSW - each

Rx Event 1: Partner 1 Death by C2B Partner 2 Death by TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Intermediate Event 1: Partner 1 Death by Pull ups Partner 2 Death by Single TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Scaled Event 1: Partner 1 Death by Ring Rows (+4 each Round) Partner 2 Death by Leg Raises Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Adaptive Event 1:  Death by Pull ups/ Ring Rows Death by TTB/ Knee Raises Start bei 4 Reps + 2 reps each round TimeCap 7min each! 1 min Rest Row max Cal in 5 min

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

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 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Team Event 2 This workout is for time. Time cap: 12 min. Elite Team 4 Rounds 3 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 9 Hang Power Cleans synch 4 20 Chest-to-Bar Pull-Ups synch 2 Weights: Elite Team + Male A 70 kg   + Male B 60 kg + Female A 45 kg + Female B 40 kg Intermediate Team 4 Rounds 2 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 6 Hang Power Cleans synch 4 20 Pull-Ups synch 2 Weights: Intermediate Team + Male A 70 kg + Male B 60 kg + Female A 45 kg + Female B 40 kg

Workout Description: Individual Event 5 This workout is for time.  Time cap: 6 min. Elite, Master 35 40 Wallballs 9/6 kg 30 Chest-to-Bar Pull-Ups 20 Heavy Dumbbell Box Step-Ups 42,5/30 kg 10 Heavy Dumbbell Snatches 42,5/30 kg 5 Legless Rope Climbs Move Chess Piece after each Rope Climb Weights: Elite, Master 35 + Male 42,5 kg + Female 30 kg Intermediate, Master 40/45, Teens 40 Wallballs 9/6 kg 30 Pull-Ups 20 Heavy Dumbbell Box Step-Ups 30/22,5 kg 10 Heavy Dumbbell Snatches 30/22,5 kg 5 Rope Climbs Move Chess Piece after each Rope Climb Weights: Intermediate. Master 40/45, Teens + 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

For time (15’ TC) 15/12/9 - Trusters@20/15 - Pull-ups 12/9/6 - Trusters@30/25 - C2B 9/6/3 - Trusters@40/30   - BMU

15’ AMRAP For load 3 BMU/C2B 6 back lunges with 24/16 KB goblet hold 250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 WOD 26.4 FOR TIME (TC 18') • 2 Rounds: 20x Pull Up 12x Clean & Jerk (60 / 45 kg) • 2 Rounds: 15x Chest to Bar 8x Clean & Jerk (80 / 55 kg) • 2 Rounds: 10x Bar Muscle Up 4x Clean & Jerk (100 / 65 kg) Score: Time /  Reps

WOD 3 Athlete A: TC 15min • 18x Clean & Jerk (60 / 45 kg) • 42x Pull Ups • 18x Clean & Jerk (60 / 45 kg) • 42x Chest to Bar Athlete B:   TC 15min • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Pull Ups • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Chest to Bar Score Time Video Submission: You can record your videos separately. You do not need to be in the same location.

Sponsored by Sparta Tacticals Poklon oprema za pobjednike ovog Event-a FOR TIME 16 ROUNDS (8 Rounds Each) 4 Bar Pull-Up Movements 8 Wall Balls 8 Box Overs PAIR M-M 1st MALE: Bar Muscle-Ups / 10kg / 61cm 2nd MALE: C2B Pull-Ups / 9kg / 61cm PAIR M-W MALE: C2B Pull-Ups / 9kg / 61cm FEMALE: Pull-Ups / 6kg / 51cm

WORKOUT  3:00 on / 1:00 off x 3 sets 9-6-3 Ground To Overhead (50/35kg) Box Jump Over (60/50cm) 1st set Max Toes To Bar 2nd set Max Chest To Bar pull-ups 3rd set Max Bar Muscle Ups

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

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

RX (16-44) 9 KB Hang Snatches 6 KB Push-Ups 3 Bar Muscle Ups (32/20kg) RX (45+) 9 KB Hang Snatches 3 KB Push-Ups 3 Chest to Bar Pull-Ups (24/16kg) SCALED (16-44) 9 KB Hang Snatches 3 Push-Ups 3 Jump. Pull-Ups (20/12kg) SCALED (45+) 9 KB Hang Snatches 3 Kneeling Push-Ups 3 Jump. Pull-Ups  (20/12kg) ____________ ACHTUNG! Snatches [alle Kategorien] müssen nicht im Wechsel (alternierend) stattfinden. SCALED (alle Kategorien) Pull-Ups frei oder mit 25cm Abstand  kopf bis Rackstange als Jump. Variation.

00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK  For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.

For Time: 25 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (15kg/10kg) 400 Meter BikeErg

For Time: 30 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (20kg/12.5kg) 400 Meter BikeErg

For Time: 35 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (22.5kg/15kg) 400 Meter BikeErg

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols