WOD Explorer

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

AMRAP 7 MIN 7 rounds for time of: 3 clean and jerks 3 Lateral burpees + PARTE B Max rep  lateral burpess  TEEN ♀ 25KG    ♂ 15KG INTERMEDIO / RX ♀ 35KG    ♂ 25KG Time cap: 7 min.

4 rounds of: 00:00-02:00 AMRAP: 30 Bar Facing Burpees 30 Toes to Bars 30 Bar Facing Burpees 30 Pull-Ups 02:00-03:30 3RM Hang Power Clean R1+R3: Partner 1 Lift R2+R4: Partner 2 Lift AMRAP = continue where you left off Male = Chest to Bar Sc = Leg Raises/Banded Pull-Ups Score 1 = AMRAP reps Score 2 = Highest lifts

20 Alternating D-Ball Cleans 100m D-Ball Front Hold Walking Lunges 100m Shuttle Runs 16 Alternating D-Ball Over Shoulder Max Wall-Balls Until Time Cap קטגוריות, משקלים וגבהים  קטגוריה משקל / גובה / יעד  נערים D-Ball 20kg • Wall Ball 6kg • Target 2.7m  נערות D-Ball 10kg • Wall Ball 4kg • Target 2.7m  נשים D-Ball 10kg • Wall Ball 6kg • Target 2.7m  גברים עילית D-Ball 20kg • Wall Ball 10kg • Target 3.0m  גברים מאסטרים D-Ball 20kg • Wall Ball 10kg • Target 3.0m

For Time 30 Dumbbell Hang Clean to Overhead Arm 1 10 Wall Walks (Scaled: 5 Wall Walks) 30 Dumbbell Hang Clean to Overhead Arm 2 10 Wall Walks (Scaled: 5 Wall Walks) Weights: Rx Men 22,5kg Women 15kg  Weights: Scaled  Men 15kg Women 10kg Synchro in TEAM Edition!

Time Cap: 15:00 10 CLEAN & JERKS @ 40 / 35 10 x 10m shuttle runs  8 CLEAN & JERKS @ 60 / 45 10 x 10m shuttle runs  6 CLEAN & JERKS @ 80 / 55 10 x 10m shuttle runs  4 CLEAN & JERKS @ 90 / 65  Remaining time 1rm Clean and Jerk

ELITE 12:30 time frame Every 2.5 min complete: 15/12 Cal Row 8 Sand Bag Cleans 60/40 In the remaining time complete: 30 Toes To Bar 20 Pull Ups 10 Chest to Bar (Tie break after C2B completed) Max Bar Muscle Ups 

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 50kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

For Time: 30/24 “synchron” calories Row or Ski 30 synchron Worm Squat 30 synchron Burpee over Worm 20 synchron Worm Clean 30 synchron Burpee over Worm 30 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 15 synchron Worm Squat 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 15 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 20 synchron Worm Deadlift 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 20 synchron Worm Squat 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 5-5-5 Snatch (80 kg) 6 Ring Muscle Up 5-5-5 Thruster (90 kg) 6 Ring Muscle Up 5-5-5 Clean (100 kg) 6 Ring Muscle Up TimeCap: 7 minutes

For Time: 5-5-5 Snatch (60 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Thruster (70 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Clean (80 kg) 12 Ring Chest-to-Bar Pull-Up TimeCap: 7 minutes

For Time: 5-5-5 Snatch (40 kg) 12 Ring Pull-Up 5-5-5 Thruster (50 kg) 12 Ring Pull-Up 5-5-5 Clean (60 kg) 12 Ring Pull-Up TimeCap: 7 minutes

RX Part A 0:00 - 4:00 4:00 AMRAP 1-2-3-4-5-6-etc. Bar Muscle ups Deadlifts 140/95kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead Intermediate and Masters Part A 0:00 - 4:00 4:00 AMRAP 2-4-6-8-10-12-etc. Chest toBar Pull ups Deadlifts 100/70kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead

Find your 3 RM Clean (touch and go) & your 10 RM Clean as one weight

Find your 3 RM Clean & Jerk (touch and go) & your 10 RM Clean & Jerk as one weight                               

Complex 1 clean (any)  1 hang clean (any)

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @60/42.5kg Wall Balls x 15 @9/6kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @42.5/30kg  Wall Balls x 15 @6/3kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 10 Cals Power Clean & Jerk x 6 @30kg  Wall Balls x 15 @3kg  9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @10kg Wall Balls x 15 @3kg @8ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

 BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN COMPLEX        8-9 min:   REST  B-) 9-15 min: TONS COUNT (max c&j reps with athlete's choice of weight)   CLEAN COMPLEX: 1 clean + 1 hang clean + 1 jerk  SCORE A : total kg  SCORE B : kg X reps    *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN&JERK        8-9 min:   REST  B-) 9-15 min: TONS COUNT ( max c&j reps with athlete's choice of weight) score 1: total kg score 2 :  kg x reps *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg

AT 0:00 - 26.4 800 meters run AT 08:00 - 26.5 AMRAP 8' 8 toes-to-bar 8 2DB hang squat clean 22.5/15kg AT 20:00 - 26.6 4 ROUNDS FOR TIME (TC: 12') 50 double unders 10 burpees over the bar 10 deadlift 120/80kg

For total load: A1: Snatch A2: Clean (dam)  A3: STOH  Scoring :  Lagets tyngsta snatch, clean och STOH adderas ihop till ert totalscore.  FFM-Lag snatch/STOH: Damer vikt x 1,3 Master (+50) x 1,1   Flöde: Runda 1-3: A1 Snatch   Runda 4-6: A2 Clean (måste vara en dam)  Runda 7-9: A3 STOH Varje lyftfönster är 20s och däremellan en 5s transition. Första lyftfönstret är lane 1. Andra lyftfönstret lane 2 osv. Så fortsätter tills alla 9 rundor är genomförda. Standard Alla atleter har varsin skivstång och de vikter som finns inom sin lane. Inga andra vikter får användas. Atleter får både höja och sänka vikt. Lyftet måste vara genomfört inom 20s. Flera försök inom samma lyftfönster är tillåtet. STOH får startas från rack.  Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/    

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