WOD Explorer

ADVANCE WOMEN PART A 7' AMRAP • 3 Bar Muscle-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: 40 kg

ADVANCE MAN PART A
7' AMRAP
•  6 Bar Muscle-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: 55 kg

DEATH BY EMOM Min 0 : max cal Row Min 1 : 1 Deadlift 1 Hang Clean 1 Front Squat into max cal Row Min 2 : 2 Deadlift 2 Hang Clean 2 Front Squat into max cal Row ... Add 1 Rep each until you fail within the minute. Weights : 40kg (M), 25kg (F) Score : cal Row + rounds & reps Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted.  Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead.  REP START - Standing tall. Object supported in the front-rack  REP END - Overhead lock-out  REP REQUIREMENTS - None.  CYCLE & POST REP - The object can be returned to rep start in any controlled manner.

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START - Vertical hang from horizontal bar.  REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

Part A: For Time - 6 rounds I go - You go | 3 rounds for each athlete 10 cal row 10 thruster Weights per division: RX MM: 50 kg RX MF: M-50 kg / F-40 kg INT MM: 40 kg INT MF: M-40 kg / F-30 kg INT FF: 30 kg Sc MM: 30 kg SC MF: M-30 kg / F-20 kg SC FF: 20 kg   into Part B: Go for max weight 1 clean + 1 hang clean Time cap for both parts: 12 min Score 25.1 A = Time Score 25.1 B = Weight Athlete A + Athlete B

In a 3 Minute Window: 1 Complex of 1 Clean 2 Front Rack Reverse Lunges (L/R) 3 Front Squats Tiebreaker: Max Reps Front Squats after Complex

Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted.  Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead.  REP START - Standing tall. Object supported in the front-rack  REP END - Overhead lock-out  REP REQUIREMENTS - None.  CYCLE & POST REP - The object can be returned to rep start in any controlled manner.

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START - Vertical hang from horizontal bar.  REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

1RM - BACK SQUAT Not: Test 2A startar på minut 0. Efter T.2A-Vila 3 minuter (01:00-04:00). Test 1B startar på minut 4. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. 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 bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

AMRAP Varje varv genomförs med:   (Reps - Workout) 25 - SINGLE UNDER 5 - WALL BALL SQUAT CLEAN * Not: Test 1B startar på minut 4. * = Vikt: Herrr 9kg, Damer 6kg herrar/damer.  Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. 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 bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 9.14m walking lunge (2 x 4.57 meters) *After completing each round, add 3 reps to theburpees and hang clean-to-overheads. ----------Rx---------- ♀ 15kg dumbbell ♂ 22.5kg dumbbell ----------Scaled---------- ♀ 10kg dumbbell ♂ 15kg dumbbell  ----------Beginner---------- ♀ 7.5kg dumbbell ♂ 10kg dumbbell

For time - time cap 20min: ----------Rx--------- 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Scaled---------- 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Beginner----------

12 rounds for time 16 Wallballs 8 DB Hang Clean & Jerks (4+4) 24 Double Unders Rx men:  9kg WB & 32.5kg Rx women:  6kg WB & 20kg Relay A-ga samal ajal sooritatakse Relay B osa.  Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni. Relay A osa tulemus on aeg (või kordused, kui ei jõuta 20 minutiga 12 ringi valmis).  Relay B osa tulemus on tõmmatud kalorid 20 minuti lõppedes.

12 rounds for time 16 Wallballs 8 DB Hang Clean & Jerks (4+4) 48 Single Unders Scaled men: 6kg & 22.5kg Scaled women: 4kg & 15kg Relay A-ga samal ajal sooritatakse Relay B osa.  Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni. Relay A osa tulemus on aeg (või kordused, kui ei jõuta 20 minutiga 12 ringi valmis).  Relay B osa tulemus on tõmmatud kalorid 20 minuti lõppedes.

1RM Snatch 1RM Clean & Jerk 30 minutes to find both totals.  Once snatch is complete, move on to C&J.  You cannot go back to snatch at the end. Feel free to go up and down in weight if you fail an attempt.

11.5 20 Minute AMRAP 5x Power Cleans 65kg / 45kg 10x Toes To Bar 15x Wallball Shots 10' / 9' with 20lbs / 14lbs

For Time:  2000m Row  Following the 2000m Row perform as many reps as possible in the remaining time of:  Cleans @50kg / 30kg

12 min AMRAP 8 cal air bike 5 clean & jerks #50/35kg 8 box over jumps #60/50cm *each athlete finishes a full round before switching Score: reps

Clean & Jerk Ladder 10 reps - 60kg/35kg 8 reps - 70kg/45kg 6 reps - 80kg/55kg 4 reps - 90kg/65kg 2 reps - 100kg/75kg

For max repetitions 3x 3min AMRAP + 1min rest 8 cal row 12 1 db snatch (3kg) 14 goblet squats (3kg) into max linefacing burpees Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the first of 3 amraps. When they complete their calories, they go to the dumbbell to perform 12 alternating db snatches. Next, they perform 14 goblet squats. After completing all these movements, they go to the designated line and perform as many linefacing burpees as they can in the remaining time. When the clock hits 3 minutes, they stop and have 1 minute of rest. This amrap is repeated two more times. Between each amrap, athletes return to the starting position. They will also need to reset their rower. Score is the total amount of linefacing burpees performed. Standards   Row The monitor of the rower needs to be set to zero before starting each set. The athlete cannot have assistance resetting the monitor. The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell snatch A rep starts with one of the heads of the dumbbell touching the floor and ends with the athlete fully extended (knees, hips, shoulders, elbows), holding the dumbbell overhead. The dumbbell needs to go overhead in one fluent motion, clean and jerk is not allowed. The athlete’s arm cannot rest on the leg during the movement.  Dumbbell goblet squats A rep starts with the athlete standing upright, holding the dumbbell in front of their chest. The athlete proceeds to squat with the hip crease below the top of the knee and finishes with full extension in knees and hips. The dumbbell needs to stay in front of the athlete’s chest during the entire movement. The athlete can hold the dumbbell any way they want as long as it’s in front of their chest. Linefacing burpee A rep starts with the athlete on the floor, facing the line and the athlete’s chests and hips  touching the floor. A rep ends with the athlete jumping or stepping over the line. The athlete needs to stay perpendicular to the line. 

For time (10min tc) (A) 600m run  into  (B) 30-20-10 1 db devil presses (3kg) knee raises Flow Athletes start at the gate. At the 3 2 1 go, they run 600m. The time for the running part of this workout stops when the athlete passes the gate. From there, they go to their lane to start the second part of this workout. First, they perform 30 1 db devil presses. Athletes need to switch arms for every repetition. After finishing the devil presses they go to the rig and perform 30 knee raises. After that they go back to the dumbbell to do 20 devil presses. Then back to the rig for 20 knee raises. They end with a final round of 10 reps of each movement. The time is stopped when the athlete is back on the starting mat. There are two scores in this workout. (A) The time needed to complete the 600m run (gate to gate) and (B) the total time needed to complete the workout (run+workout).  Standards Devil Press  A rep starts with the athlete’s hand on the dumbbell and their chest and hips on the floor, and ends with the  athlete holding the dumbbell overhead with full extension in the knees, hips, the shoulder and elbow. The athlete needs to switch arms on every repetition. The athlete can bring the dumbbell overhead with a clean and jerk or a snatch. Knee raises A rep starts with the athlete' hanging on the bar and ends with both knees above the horizontal plane of the hip. The athlete can do a kipping movement with their feet crossing the vertical plane behind them or they can do them strict. 

For Time (Timecap 6min): Athlete A has 3 minutes to complete 6-4-2 Squat Clean 70kg - 80kg - 90kg/50kg - 55kg - 60kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 100kg - 120kg - 140kg/75kg - 85kg - 95kg *Scaled: Athlete A has 3 minutes to complete 6-4-2 Front Squats 60kg - 67kg - 75kg / 42kg - 47kg - 52kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 80kg - 90kg - 100kg / 65kg - 70kg - 75kg *Beginner: Athlete A has 3 minutes to complete 6 - 4 - 2 Back Squats 50kg - 55 kg - 60kg / 35kg - 40kg - 45kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 65kg - 70kg - 80kg / 50kg - 55kg - 60kg **for each missed rep 1sec will be added to the timecap

 For Time ( axel bar ) 5 Rounds 6 Shoulder to Overhead 50/35 9 Hang Clean 12 Deadlift 15 Toes To Bars Cash Out 10 m Overhead Walking Lunge Cap. 11'

ADVANCED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11' SCALED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars  Cash Out 10 m Worm Walking Lunge Cap. 11' BEGINNER TEAM For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Knees to Chest ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11'

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 4' Rest 3' 1 Rm Clean and Jerk Cap 4'

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 5' Rest 1' 1 Rm Clean and Jerk Cap 5'

40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead Junior 12 lány wall ball: 3 kg barbell: 25 kg Junior 13-14 lány/fiú wall ball: 4 kg barbell: 40/30 kg Junior 15-16 lány/fiú all ball: 6 kg barbell: 45/35 kg

50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg

50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg