WOD Explorer

Athletes will have 5 minutes to establish their heaviest successful complex consisting of: 1 Clean 1 Front Squat 1 Hang Clean The weight on the bar may be built up during the time window. ✔ All three movements must be successfully completed before the end of the 5th minute for the lift to count. ❌ Any incomplete complex or lift finished after the time cap will not be valid.

This workout is performed in four elimination rounds.  Athletes must complete the sequence exactly as written in each round. Round 1 - 14 Athletes 1 Wall Walk 4 Clean and jerk 1 Wall Walk 4 Clean and jerk Time cap: 60s Weight: 40 kg Elimination: 6 athletes are eliminated Advancing: Top 8 athletes move on to Round 2 Round 2 - 8 Athletes  1 Wall Walk 3 Clean and jerk 1 Wall Walk 3 Clean and jerk Time cap: 60s Weight: 50 kg Elimination: 4 athletes are eliminated Advancing: Top 4 athletes move on to Round 3 (Semifinal) Round 3 - 4 Athletes (Semifinal) 1 Wall Walk 2 Clean and jerk 1 Wall Walk 2 Clean and jerk Time cap: 60s Weight: 60 kg Elimination: 2 athletes are eliminated Advancing: Top 2 athletes move on to the Final Round Round 4 - FINAL  1 Wall Walk 1 Clean and jerk 1 Wall Walk 1 Clean and jerk Time cap: 60s Weight: 70 kg This round determines the event winner Notes Athletes are ranked based on finishing time. If fewer athletes complete the round than available advancement spots, ranking is determined by total completed reps. Scoring & Ranking Athletes are ranked strictly by finishing time in each round. The timing system records results with hundredths of a second, ensuring precise ranking and eliminating ties. If an athlete does not complete the required work within the 90-second time cap, they are ranked below all athletes who finished and placed according to the total number of completed reps

Herrar/Damer 16, 18 & 20 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 10 Pull-Over */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg Herrar/Damer 14 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 15/12 Pull-ups */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg * Kalorier/Vikt: H/D20: Kalorier: 20/16, Vikt: 55/40 kg H/D18: Kalorier: 20/16, Vikt: 50/35 kg H/D16: Kalorier 16/12, Vikt: 40/30 kg H/D14: Kalorier: 12, Vikt: 30/25 kg

3 Rep Max Clean

5 rounds for time: x Worm Thruster 5/5 - 4/4 - 3/3 - 2/2 - 1/1 Hang Cleans Thruster: RX - MM: 12 Worm Thruster RX - MF: 9 Worm Thruster RX - FF: 6 Worm Thruster scaled - MF 6 Worm Thruster scaled - FF: 4 Worm Thruster RX - male: Barbell @80-90-100-110-120kg RX - female: Barbell @55-60-65-70-75kg scaled - male: Barbell @60-70-80-90-100kg scaled - female: Barbell @35-40-45-50-55kg 8min Timecap Ablauf: -Wurm darf nicht vor dem Start verändert / getestet werden -Start hinter der Startlinie -in jeder Runde sind zuerst Worm Thruster zu erledigen, dann darf jeder an die Barbell um 5 Hang Cleans zu absolvieren -jede weitere Runde die gleiche Anzahl an Thruster, aber jeweils einen Hang Clean weniger, dafür schwerer -Hantel liegt beim Start auf Drop-Mats, von diesen darf weggehoben werden. -Hantel darf auch nur auf die Drop-Mats abgeworfen werden. -Hantelgewicht muss selbständig umgesteckt werden, dazu darf die Hantel von den Drop-Mats gerollt werden. -Partner darf aushelfen, falls der Hang Clean vom jeweils anderen nicht mehr geschafft wird, davor müssen aber zusätzlich Thruster gemacht werden. -Hang Muscle / Hang Power / Hang Squat Clean erlaubt -Absolvieren des letzten Cleans = Ende des Events Worm Thruster - Punkte der Synchronisation: 1) Bottom of Squat und 2) über Kopf 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/

3 rounds for time: 1 round Worm DT 21-15-9 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 Pull Ups - Punkte der Synchronisation: 1) hängend an der Stange 2) Kinn über 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/

50 kcal Assault bike + AMRAP squat clean 70kg

40 kcal Assault bike + AMRAP squat clean 45kg

10 Snatch 45 kg 20 Clean 45 kg 30 Deadlift 45 kg 32 Calorier AirBike 30 Deadlift 45 kg 20 Clean 45 kg 10 Snatch 45 kg

PAIRS EVENT 3 FOR TIME 45 Cal Row 30 Synchro 1DB Goblet Squat (15kg) 45 Cal Row 30 Synchro 1DB Clean (15kg) 45 Cal Row Max Synchro 1DB Devil Press (15kg) From 18' to 32' (time cap: 14') REST 4' + 18' (REFUEL)

PAIRS EVENT4 4 ROUNDS FOR TIME (athlete A / B / A / B) 9 Hang Cleans (55/35kg) 6 Shoulder to Overhead 10 Burpees Over The Bar (Synchro) 10m + 10m Front Rack Walking Lunges From 54' to 64' (time cap: 10') REST 8' 

Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed.  Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout.  Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted. 

Skill Block – 22 min AMRAP • 6 Synchro Barbell squat cleans 50/35kg (4 Athletes) • 8 Synchro Hand release push ups (4 Athletes) • 12 Synchro American Kettlebell swings 32/24kg (4 Athletes) • 20 Strict pull ups YGIG (1 Athlete) *During the workout there will be four randomly distributed 30 second intervals where teams will allocate one athlete per movement to gain additional reps. Score = Total reps Workout Flow and Rules • Each team will have 2 x 50kg barbells, 2 x 35kg barbells, 4 x hand mark lines for hand release push ups, 2 x 32kg kettlebells, 2 x 24kg kettlebells and one pull up bar. • All equipment must remain in the starting position for the duration of the workout, teams are not permitted to rearrange the equipment in the arena. Males must use the 50kg barbell and 32kg kettlebell, females must use the 35kg barbell and 24kg kettlebell. • On go all four athletes will perform 6 synchro barbell squat cleans followed by 8 synchro hand release push ups and 12 synchro American kettlebell swings. When the kettlebell swings are complete teams must complete a total of 20 strict pull ups with only one athlete working. One athlete could perform all 20 reps or teams can divide the 20 reps amongst team members in a YGIG (You Go I Go) format. • When teams have completed the 20 strict pull ups they will move back to the synchro barbell squat cleans and then continue to AMRAP though the movements for the 22 minutes. • During the 22 minutes there will be four randomly allocated 30 second intervals which will be indicated to athletes by a siren. During these 30 second intervals teams must position one athlete on each of the four movements, athletes must then individually perform as many reps as possible of that movement during the 30 second interval. These individual reps will be added to the synchro reps at the end of the workout to give the teams total score. • At the end of the 30 second interval all athletes must move back to either the synchro movement or the strict pull ups, whichever they were on at the start of the 30 second interval. They will then continue that movement. Movement Standards Synchro barbell squat cleans – All four athletes must squat clean the bar from the floor using a full depth squat with hip crease below knee level. Athletes must then stand tall with legs straight, hips open and the bar in the front rack position with elbows through. Synchro is at the top of the movement in the standing position. Athletes may perform touch and go reps or singles. If the bar is to be dropped athletes must drop the bar on the drop pads provided. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Weightlifting belts and knee supports are permitted. Synchro hand release push ups – All four athletes must place their hands on the line provided, they will then lower their body so that their chest and hips are in contact with the floor, at this point athletes must lift both their hands clearly off the floor before placing them back down and performing a push up so that the athletes chest and legs are off the floor and their arms are straight. Synchro is at the top of the push up position. Synchro American kettlebell swings – All four athletes must swing the kettlebell from between their legs to an overhead position where their legs are straight, hips are open, arms are straight, and the kettlebell is directly overhead with the base of the kettlebell facing the sky. Synchro is in the overhead position. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Strict pull ups – Athletes must perform strict pulls up from a dead hang position with arms straight and feet off the floor to a position where their chin is over the bar. Athletes may not use any form of kipping or butterfly pull ups. Teams can divide the pull ups between athletes as they wish, one athlete will be working while the other three rest. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand.

Row & Rip – 5 min Time Cap • 60/45 Cal Row • In remaining time AMRAP Dumbbell snatch 22.5/15kg Score = Calories + Dumbbell snatch reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go males will complete a 60 cal row or females a 45 cal row. Once the row is complete the athlete will have the remainder of the 5 minutes to complete as many reps as possible of single arm dumbbell snatch. • The second workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Row – Athletes can select any damper setting for the row, athletes may not get off the rowing machine until the correct amount of calories is displayed on the screen. Single arm dumbbell snatch – Athletes must snatch the dumbbell in one motion from in contact with the floor to an overhead position with legs straight, hips open and arm straight. Clean and press is not permitted. Athletes can do multiple reps on the same arm or alternate arms as they wish. One head of the dumbbell must make contact with the floor at the start of each rep. Athletes must keep their free arm off their body, they are not permitted to use it to brace. Athletes must not drop the dumbbell from above waist height, if they do so the rep will not be counted.

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

Athletes have 10 mins to complete a 1RM Bella Complex  Clean STOH Front Squat STOH

20 minutes  to establish one clean and 2 STOH (anyhow)

Relay style (5/6 per team) and two heats with 4 lanes per heat.  16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option) 20 HLR or 15 TTB 30 Wall Balls (6/9kg) 2 x 6m length dual KB front rack walking lunges (12/20) 10 Barbell Cleans (35/50) 10 C&J 10 thrusters Score is time - workout ends when last athlete crosses the cone/line.

WORKOUT: This workout is a two part scorer: 1a) 0:00-8:00 Max Distance Ski + Bike Combined 8:00-12:00  REST 1b) 12:00-20:00 For Time:  MF Pair 1 - 30 Sync Hang Clean & Jerks @ 60/40kg Into MF Pair 2 - 30 Sync Hang Clean & Jerks @ 60/40kg ----------------------------------------------------------------------------------- WORKOUT GUIDE Workout flow/Rules Workout 1a) - Max Distance (Bike + Ski) Score: Total combined distance at 8:00 At 0:00, athletes begin accumulating distance on the Bike + SkiErg. Teams will work continuously for 8 minutes to accumulate the furthest total distance possible. Switching: You may switch between machines and/or between athletes as desired. At 8:00, judges will call “TIME” and record your total distance after any "tickover". There is no minimum work requirement. Damper setting cannot be changed once the 8:00 is underway - Doing so will dock 500m off the total score. Transition / Rest Window: 8:00-12:00 (4 minutes) Rest under the rig. Recover and reset for 1b. Load/check barbells as needed (your lane will have the correct weights available). Athletes should be behind the working line, listening for the 12:00 start call. Workout 1b) - For Time (Synchro Hang Clean & Jerk) Time window: 12:00-20:00 Score: Time to completion. Or reps completed at cap. At 12:00, male and female pair 1 begins their 30 synchro reps. Once Pair 1 completes 30, Pair 2 begins. Pair 2 completes 30 synchro reps to finish the event. Upon the final synchro rep, the team will cross the “finish” line and time will be recorded. Loading: Locked In: 60/40 kg Movement standards: - Synchro: The judge’s primary synchro point will be the finish position. Both athletes must be locked out overhead at the same time. Locked out= Hips, knees, and arms fully extended. If one athlete finishes early/late, that rep will typically be a no-rep (judge will guide you). - Hang position: Each rep begins from the hang position. Hang position= Bar controlled from above the knee with straight arm. Each “set” must start with a deadlift finishing with shoulders BEHIND the bar Things that might catch you out: - No-reps come from synchro timing, not the lift itself. Know your partner’s pace getting overhead. - First rep being from the floor. You must deadlift the first rep then set to the knee.  - Control the hang with straight arms above the knee. Bouncing off the thigh is allowed as long as arms are straight.  - Overhead lockout together is the key moment - stay patient and finish as one. Judge/Equipment Notes: Judges will manage counting, synchro calls, and time. If there’s a dispute, the judge’s call on the floor is final.  Scoring Summary: Workout 1a: Total max distance in 8:00 Workout 1b: Time to finish 30 + 30 synchro hang clean & jerks (or reps at 20:00)

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

WORKOUT:  This workout is a two part scorer: Females lift total, Male lift total. 3a) In 10:00 [FF] Buy in: 16 Cleans @ 50kg 12 Cleans @ 60kg 8 Cleans @ 70kg 4 Cleans @ 75kg Into: 1RM Clean  10:00-12:00 REST 3b) in 10:00 [MM] Buy in: 16 Cleans @ 80kg 12 Cleans @ 90kg 8 Cleans @ 100kg 4 Cleans @ 110kg Into: 1RM Clean  ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: The workout is a 10-minute window to complete a buy in of 16-12-8-4 Cleans at increasing barbells into a 1RM Clean.  Female athletes will lift first. Male athletes must wait behind the start line until the transition is complete.  Athletes are responsible for loading their own barbells. Barbells must start unloaded.  Female Lifting Window (0:00-10:00) On “GO”, female athletes load their bar to Barbell Weight 1 and begin the 16 cleans. There is no minimum workload for athletes, split reps as see fit.  Once 16 reps are completed and confirmed, athletes load to Barbell Weight 2 and complete 12 cleans. Continue this pattern: Weight 3 → 8 reps Weight 4 → 4 reps Upon completion of the ladder; athletes attempt a 1rm attempt.  At 10:00 there is a 2 minute transition window:  During this time, female athletes will strip the bars completely and place weights in the space outlined by the judge. Judges confirm lanes are clear. And Male athletes move into position. Male Lifting Window is from minute 12:00 to 22:00.  On “GO”, male athletes repeat the same format using the male weights. Load to Barbell Weight 1 → 16 cleans. Then Progress through 12–8–4, then use remaining time for a 1RM clean. Movement standards:  Clean: - The bar starts on the floor. Any variation of clean is accepted: Power, Squat, Muscle etc.  - The rep counts when the athlete receives the bar in a secure front rack and is standing tall with knees and hips locked out and is in full control. - If going “touch and go” arms must be straight when the bar touches the floor (No bouncing). - Athletes must wait for judge confirmation before 1RM attempts. Common no-lifts:  - No control in the front-rack - Failing to stand fully - Bouncing touch and go reps - No clips - Starting reps before judge approval - Throwing BB off shoulder after 1rm attempt. Athletes must wait for down signal from judges.  Scoring: This workout will receive two scores; one for the males and one for the female athletes.  If the ladder is completed within the 10-minute window the score will be the combined total of heaviest successful clean.  If an athlete reaches failure during the ladder, their last successful lift is their max contribute to the team total.  For example. If one athlete taps out at the 100kg BB, but athlete 2 completes all 4 reps at 110Kg. Athlete 1’s score would be 100kg  If the ladder is not completed athletes score will be total reps completed within the 10 min window. On the leaderboard this will be represented as 1kg=1rep.  For example, if your team completed the first BB weight but no further you will received a score of 16 reps represented at 16kg on the leaderboard.  There is NO tiebreak for this workout

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

Part 1 0:00 - 16:00 2 Rounds of: 15 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: 15 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

Find 1RM Clean & Jerk

FOR TIME RX 12-9-6-3 Power Cleans (35/50 kg) Face Burpees over barbell Buy out: 15/20 Cal Echo Bike SC 12-9-6-3 Power Cleans (30/40 kg) Face Burpees over barbell Buy out: 15/20 Cal Echo Bike Time Cap: 5 min Score: Time Score if Time Cap: Reps+Cals

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (One Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Other Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (One Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Other Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds