WOD Explorer

INDVIDUAL   6' AMRAP   1-2-3-4… LOG CLEAN JERK + 1 ROPE CLIMB     SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60

ALL TEAMS   6' AMRAP   1-2-3-4… LOG CLEAN JERK (IGUG) + 1 ROPE CLIMB (every after log clean jerk)   SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60

individual   CAP:13   2000-1500-1000 C2 LEG PRESS 2 LAP SUIT CASE CARRY WALK 1 AXEL BAR COMPLEX   REMEINING TIME   MAX STRENGHT ERG LEG PRESS     AXEL BAR COMPLEX:   12 HANG CLEAN 9 SHOULDER TO OVERHEAD (any style) 6 HANG CLEAN & PRESS (any press style)         TEAM   CAP:13   2000-1500-1000 C2 LEG PRESS 2 LAP SUIT CASE CARRY WALK   PARTNER 1: 1 SYNC. AXEL BAR  COMPLEX PARTNER 2: 1 SYNC. DB COMPEX   REMEINING TIME   MAX STRENGHT ERG LEG PRESS      COMPLEX:   12 HANG CLEAN 9 SHOULDER TO OVERHEAD (any style) 6 HANG CLEAN & PRESS (any press style)       Team kategorisi: Ekipman seçimi (Dumbbell / Axle Bar) yarıştan önce yapılır. Yarış başladıktan sonra ekipman değiştirilemez.     AXEL BAR KG: BW: 20 BM: 30  SW: 25 SM:40 ADV W:30 ADV M: 45  RX M: 50 +70: 40 DAMPER SETTINGS: ALL INDIVIDUAL: 3   REMEINING TIME DAMPER SETTINGS ALL DIVISION : 10 TEAM :  ALL TEAMS : 5 REMEINING TIME DAMPER SETTINGS ALL TEAM DIVISION : 10

50 Cal Row One round Synchro DT 40 Cal Row One round Synchro DT 30 Cal Row One round Synchro DT 20 Cal Row DT: 9-6-3 Deadlift, hang power clean, shoulder to overhead (40 Kg)

40 Cal Row One round Synchro DT 30 Cal Row One round Synchro DT 20 Cal Row One round Synchro DT 10 Cal Row DT: 9-6-3 Deadlift, hang power clean, shoulder to overhead (25 Kg)

50 Cal Row One round Synchro DT 40 Cal Row One round Synchro DT 30 Cal Row One round Synchro DT 20 Cal Row DT: 9-6-3 Deadlift, hang power clean, shoulder to overhead (40 Kg / 25 Kg)

FOR TIME - TIME CAP 10:00 21 BMU SYNCHRO 1 WORM DT (12 DEADLIFT + 9 HANG CLEAN + 6 S2S) -- AVANZAR WORM -- 15 BMU SYNCHRO 1 WORM DT (12 DEADLIFT + 9 HANG CLEAN + 6 S2S) -- AVANZAR WORM -- 9 BMU SYNCHRO 1 WORM DT (12 DEADLIFT + 9 HANG CLEAN + 6 S2S)

RM LADDER 00:20 ON 00:10 OFF 1 SANDBAG CLEAN -- ELIMINATORIO, SI NO COMPLETA PESO NO AVANZA --

FOR TIME - TIME CAP 08:00 R1 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s -- AVANZAR COMBA-- 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB R2 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB

FOR TIME TIME CAP 07:00 30 CLEAN SYNCHRO 20 CLEAN & JERK SYNCHRO -- AVANZAR BARRA -- 10 SNATCH SYNCHRO

Part A: (6'TC) 15 DB Hang to overhead SYNC (22.5/15) 20 Toes to bar SYNC 15 DB Hang to overhead SYNC (22.5/15) 20 Toes to bar SYNC 15 DB Hang to overhead SYNC (22.5/15) Buy out: 6 rope climb DHYW Part B: (6'TC) Find a 1RM Clean

Part A: (6'TC) 20 DB Hang to overhead SYNC (22.5/15) 25 Toes to bar SYNC 20 DB Hang to overhead SYNC (22.5/15) 25 Toes to bar SYNC 20 DB Hang to overhead SYNC (22.5/15) Buy out: 6 rope climb DHYW Part B: (6'TC) Find a 1RM Clean

8' Amrap 6 Burpee Get Over 6 Clean and Jerk (42.5/30)

4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins

3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

5 Sets of: 3’ On / 1’ Off 21/16 Calories on the Rower 10 Dual Dumbbell Front Rack Box Step Overs into AMRAP Clean & Jerks in remaining Time Clean & Jerk weights: Set 1: 70/50kg Set 2: 80/60kg Set 3: 90/65kg Set 4: 100/70kg Set 5: 110/75kg

5 rounds   12 sync. Power Cleans (40 | 27,5 kg)  10 sync. Burpees over Bar  12 alternating deficit Step Back Lunges   10 Shoulder to Overhead (40 | 27,5 kg) Time Cap: 11 Min

Un evento ad alta intensità che metterà alla prova forza, capacità di gestione del carico e strategia di gara. Gli atleti si alterneranno in un workout strutturato e impegnativo, culminando in una prova di forza massimale. ATLETA A ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg ATLETA B ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg FINISHER ⏱️ Time Cap: 6 minuti Front Squat dal rack

26.6 A, TC 6min Bella complex Clean + S2OH + FS + S2OH After 8min into 26.6 B, TC 20min 7-6-5-4-3-2-1 SC @80/70%BW 3-6-9-12-15-18-21 T2R 7-6-5-4-3-2-1 BP @80/65%BW 2-4-6-8-10-12-14 HSPU w. Abmat

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

RX 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 40/60 kg Rind Dips Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk Scaled 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 30/40 kg Shoulder to Overhead @12.5/17.5 kg Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 60/40kg 30 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 70/50kg 20 Handstand Push-ups 60 Double Unders 10 Cleans @ 80/60kg 10 Bar Muscle-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Squat Clean Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 40/25kg 20 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 50/35kg 5 Wall-Walks 60 Double Unders 10 Cleans @ 60/45kg 20 Pull-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Clean + Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

60 Heavy Rope Double Under 20 Power Cleans 40 Box Jump Over 20 Single Dumbbell Hang Snatch 40 Toes-to-Bar 20 Single Dumbbell Hang Snatch 40 Box Jump Over 20 Power Cleans 60 Heavy Rope Double Unders