WOD Explorer

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 70kg 100 Heavy Double unders 10 Squat cleans @ 100kg Time Cap: 8 min

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 65kg 60 Heavy Double unders 10 Squat cleans @ 90kg Time Cap: 8 min

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 60kg 60 Heavy Double unders 10 Squat cleans @ 80kg Time Cap: 8 min

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 50kg 100 Heavy Single unders 10 Squat cleans @ 70kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 50kg 100 Heavy Double unders 10 Squat cleans @ 70kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 45kg 60 Heavy Double unders 10 Squat cleans @ 60kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 40kg 60 Heavy Double unders 10 Squat cleans @ 55kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 35kg 100 Heavy Single unders 10 Squat cleans @ 45kg Time Cap: 10 min

20 Synchro Burpees over the Worm @60kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @60kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @60kg

20 Synchro Burpees over the Worm @45kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @45kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @45kg

12 Synchro Power Cleans @40kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40kg 36 Burpees over the Box

12 Synchro Power Cleans @40/25kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40/25kg 36 Burpees over the Box

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @80kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @80kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @60kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @60kg

40 Ring muscle-ups 50 D-ball Cleans @60kg 160 cal C2 bike erg        *free strategy

30 Ring muscle-ups 140 cal C2 bike erg 50 D-ball Cleans @60kg/40KG        *free strategy

Relay style Clean Ladder 4 - 3 - 2 - 1 @70/80/90/100kg

Relay style Clean Ladder 4 - 3 - 2 - 1 @70/80/90/100kg @45/50/55/60kg

Lifting Complex for max weight: 7’ time for max weight 1 Clean 1 FSQ 1 Hang Clean 1 S2OH *must be unbroken *2,5kg increments Score: sum of total weights

All Categories (See below for english translation For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row *Beginner: Single Dumbbell Thruster Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs Elite Fitness Games-24’ün ikinci online eleme antrenmanı 6 dakika zaman sınırlı “For Time” bir antrenmandır. Atletler verilen görevleri bu süre içinde tamamlamaya çalışacaktır. Antrenman için atletler sıfırdan başlayan ve 6 dakika sonunda sona eren bir kronometre/sayaç/ timer/uygulama kullanmalıdır. Atletlerin tüm tekrarları tamamladıkları süre skorları olacaktır. Antrenmanın 6 dakika içinde tamamlanmaması halinde skor tamamlanan tekrar sayısı olacaktır. HAREKET STANDARTLARI Row: 1.Sadece Concept2 Rowerg modelleriyle tamamlanan antrenmanlar geçerlidir. 2.Kürek çekmeye başlamadan önce ekran kapalı ya da sıfırlanmış olmalıdır. Atletler kürek kısmıyla ilgili ekranın hazırlanması konusunda yardım alabilirler. 3.Atletler süre başlamadan önce kürek oturağına oturabilir ancak tutamağa dokunamazlar. Erken başlanması halinde erken başlanılan süreye ilave olarak 6 saniye (2rep) penaltı verilecektir. 4.Atletler belirtilen kalori tamamlanmadan önce kürek oturağından inemez. Erken inilen her kalori değeri için bitirme süresine 3 saniye ilave edilecektir. 5.Kalori değerinin kamerada net görülebilmesi için uygun display seçeneği seçilmelidir. 6.Kalori değerinin videoda görünmemesi 30 saniye (10rep) penaltı ile cezalandırılacaktır. Dumbbell Thruster: 1.Atletler hex dumbbel ya da benzer boyutlarda bir dumbbell kullanmak zorundadır. Topuz kısımları çok büyük dumbbellerin kullanılması geçersiz kabul edilecektir. 2.Dumbbell ağırlıkları okunur şekilde olmalı, eğer değilse atletlerin ağırlıkları tartması ve tartı değerini göstermesi gerekmektedir. 3.Thruster hareketi squat ve press hareketlerinin birleşiminden oluşmaktadır. Bu kapsamda bu iki hareketin standartları olan squat derinliği ve baş üstünde tam ekstansiyon kriterlerini sağlamalıdır. 4.Squat clean ile başlayan tekrarlar geçerli kabul edilecektir. 5.Hareket akıcı şekilde tamamlanmalıdır, squatın bitiminde press hareketinden önce duraksama olması, başarısız press hareketinin yenilenmesi kabul edilmeyecektir. 6.Beginner kategorisinde bulunan atletler tek dumbbell ile thruster yapacaktır. Dumbbellin iki kısmından tutarak hareket tamamlanacaktır. 7.Tek dumbbell için front rack pozisyonunda dumbbellin tutamak kısmının tamamen çene hizasının altında bulunması gerekmektedir. 8.Dumbbell baş üstünde iken iki dirsek de ekstansiyonda olmalı ve yandan bakıldığında kulakları kapatacak şekilde baş içeride olmalıdır. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin, hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Dumbbell ağırlıkları, kürek markası vb. 5.Kamera açısı; hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. Kürek açısı için öncelik ekranın net görülmesidir. All Categories For Time 6 Minutes Time Cap 30/24 cal. Row 40 Dual Dumbbell Thruster 30/24 cal. Row Weights: Elite Category: M:2x22.5kgs/F:2x17.5kgs Advanced & Master 35+ Categories: M:2x22.5kgs/F:2x15kgs Master 40+ Category: M:2x22.5kgs Master 45+ Category: M:2x20 kgs Master 50+ Category: M:2x17.5kgs Scaled Category: M:2x17.5kgs/F:2x12.5kgs Beginner Category (Single Dumbbell) M:17.5kgs/F:12.5kgs General Information The second online qualifier workout of Elite Fitness Games-24 is a 6-minute "For Time" workout. Athletes will attempt to complete the given tasks within this time limit. Athletes must use a timer set to start from zero and end at 6 minutes. The score will be the time taken to complete all repetitions. If the workout is not completed within the 6-minute time limit, the score will be the number of repetitions completed. Movement Standards Row: 1. Only workouts completed on Concept2 Rowerg models are valid. 2. The screen must be off or reset before starting to row. Athletes may receive help setting up the rowing monitor. 3. Athletes can sit on the rowing seat before the timer starts but cannot touch the handle. Starting early will result in a 6-second (2 rep) penalty. 4. Athletes cannot leave the rowing seat before the specified calories are completed. For every incomplete calorie, 3 seconds will be added to the finishing time. 5. The display must be set to show the calorie count clearly on camera. 6. If the calorie count is not visible in the video, a 30-second (10 rep) penalty will be applied. Dumbbell Thruster: 1. Athletes must use hex dumbbells or similarly sized dumbbells. Dumbbells with overly large knobs will be considered invalid. 2. Dumbbell weights must be clearly readable. If not, athletes must weigh the dumbbells and show the scale reading. 3. The thruster is a combination of a squat and a press, and must meet the standards for squat depth and full extension overhead. 4. Reps starting with a squat clean are valid. 5. The movement must be completed fluidly, with no pausing between the squat and press or redoing a failed press. 6. Athletes in the beginner category will perform the thruster with a single dumbbell, holding it by both heads. 7. For the single dumbbell, in the front rack position, the dumbbell handle must be completely below chin level. 8. Overhead, both elbows must be fully extended, and the head must be positioned such that the ears are covered when viewed from the side. Video Submission Standards 1. Athletes can use an application designed for online qualifier video submissions or a standard method but must include a visible timer in the video. 2. The video angle must show the athlete, movements, and equipment/indicators clearly. 3. The video must be continuous, and the athlete must remain in the frame for the entire duration. 4. The video must include the athlete’s full name, the category they are competing in, and a clear display of equipment and weights used at the beginning or end. For example, showing dumbbell weights and the rowing machine brand. 5. The camera angle should allow full visibility of the movements from the side or a front diagonal view. For rowing, the priority is a clear view of the monitor.

For Time (TC 8 min) 2 rounds 40/30 cal Bike Erg 1 rnd 12 Clean 50/35 kg 2 rnd 9 x Clean 70/45 kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Elite Male 100-110-120-130-135-140-145-150-155-160 Elite Female 60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 105 Intermediate Male: 90 – 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 – 140 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Weight :100 –105 –110 – 115 – 120 – 125 – 130 – 135 – 140 -145 kg

Clean Ledder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Intermediate Male: 90- 95 –100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Test 2: Strength All Age Groups In 4 minutes establish a 1 rep max Clean and Jerk. Time Cap: 4 Minutes Test 2 Flow On the start signal, athletes may begin loading the bar and will have 4 minutes to find the heaviest weight they can lift for a one rep max clean and jerk. Athletes may make as many attempts as they wish and increase or decrease weight as they wish. Test 2 Movement Standards  For complete movement standards please see “Clean, Anyhow ID 3.01,” and “Shoulder to Overhead ID 5.05,” in the International Functional Fitness Federation’s Movement Standards  Test 2 Special Regulations The available weights will be in kilograms. The athlete can attempt the lift as many times as they want within the 4 minute window. Athletes are responsible for changing their own weights. They may increase or decrease weights at any time. All lifts must be completed before the time cap. If you finish a lift beyond the time that will result in a “no lift.” Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a “No Lift” and end the attempt. Athletes may use any style of clean and any style of shoulder to overhead that comes from the front rack position. Putting on the bar on the back of the neck to attempt a shoulder to overhead from the back rack is not allowed. Clips must be on the bar outside the outermost plates before any attempt can be made, and any unused plates must be removed from the lifting area. If an athlete fails or misses the jerk but does not drop the bar, they may reattempt the jerk and be credited with a good lift if successful. Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed. If an athlete’s knee touches the ground that will result in a “no lift.” The athlete’s score will be the weight of the heaviest lift successfully completed.

Test 5: Mixed Age Groups 30-34 through 45-49 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (60/40 kg) Hang Power Cleans (60/40 kg) Shoulder-to-Overhead (60/40 kg) Age Groups 50-54 and 55-59 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Age Group 60-64 and 65+ For Time: 2-4-6-8-10-12-14-16 repetitions of: Wall Balls (6/3 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Time Cap: 11 Minutes Test 5 Flow Athletes start on the starting line. At the start signal, athletes will perform 2 wall balls, then move to the barbell to complete 2 deadlifts, 2 hang power cleans, and 2 shoulder to overheads. They will then return to their wall ball and perform 4 wall balls, before moving to the barbell for 4 deadlifts, 4 hang power cleans, and 4 shoulder to overheads. Athletes will continue in this pattern, increasing by 2 repetitions per movement each round, until they complete the round of 20 repetitions (or 16 repetitions for age groups 60–64 and 65+). After the final shoulder to overhead, athletes will run across the finish line to stop their time. Test 5 Movement Standards For complete movement standards please see the entries for “Deadlift ID 2.01,” “Hang Power Clean ID 3.05,” "Wall Ball ID 15.04,” and “Shoulder to Overhead ID. 5.05,” in the International Functional Fitness Federation's Movement. Test 5 Special Regulations Athletes must stand up your final hang power clean of each round before beginning the shoulder to overheads. Athletes cannot catch your hang power clean in a partial squat and go right into a shoulder to overhead without hitting full extension of the knees and hips in the end position of the hang power clean first.

BEGINNER WOMEN PART A
7' AMRAP
 • 3 Pull-Up
 • 1 x X Complex
 👉 2 dakika dinlen PART B
 4' içinde Clean & Jerk PR bul X COMPLEX
 • 5 Deadlift
 • 4 Hang Squat Clean
 • 3 Shoulder to Overhead
 Barbell Ağırlığı: 25 kg

BEGINNER MAN PART A
 7' AMRAP
 • 6 Pull-Up
 • 1 x X Complex
 👉 2 dakika dinlen PART B
 4' içinde Clean & Jerk PR bul X COMPLEX
•  5 Deadlift
•  4 Hang Squat Clean
•  3 Shoulder to Overhead
 Barbell Ağırlığı: 35 kg

SCALED WOMEN PART A 7' AMRAP • 3 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 35 kg

SCALED MAN PART A 7' AMRAP • 6 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 45 kg