WOD Explorer

120 Double Under (Shared) 15 Power Cleans (A) 15 Power Cleans (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Left Arm Dumbbell Hang Snatch (A) 15 Left Arm Dumbbell Hang Snatch (B) 20 Toes-to-Bar (A)* 20 Toes-to-Bar (B)* 15 Right Arm Dumbbell Hang Snatch (A) 15 Right Arm Dumbbell Hang Snatch (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Power Cleans (A) 15 Power Cleans (B) 120 Double Under (Shared)

Qualifier 1  80 Wall balls (SCORE A) - into Clean + Hang Clean (SCORE B) (9 min Cap including the wall ball) - into 30 TTB + 30 DU (SCORE C) (4 min AMRAP) ELITE / RX / MASTERS   As written  Wall ball 9/6kg  INTERMEDIATE A)60 wall balls B) Clean & Hang clean  C)20 ttb + 30 Dubs (4 min amrap) SCALED A)60 wall ball (6/3kg ) B) Clean & Hang Clean C) 30 Hanging knee raise, 30 single skips.  FLOW Starting with the athletes back towards the wall ball facing away from the wall. On 3,2,1 athletes will turn and begin their wallballs, once completed they advance to the barbell where they will establish a max load for the complex, of 1 Clean + 1 Hang Clean. They have until 9 mins on the clock to complete the Wall Ball and also also establish the max load. From 9-13 min on the running clock (a 4 min AMRAP), the athlete will complete an AMRAP of TTB and DU. This workout consists of 3 separate scores.  Part 1 - For time  Part 2 - For Max weight  Part 3 - For Reps  STANDARDS  WALL BALL 1. The Wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.  2. The center of the ball must hit the target at or above the specified target height. 3. If the ball hits low or does not hit the wall it is no rep. 4. WALL BALL HEIGHT 9ft Female / 10ft Males marked by a line or target clearly showing the touch point. CLEAN + H.CLEAN  1. The barbell can be preset with the weight before the start of the workout, judges can help changing plates.  2. During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.  3. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 4. The bar must travel to the hang position, above the knee, before completing the hang clean. 5. Athletes can not drop the bar between the clean and hang clean.  TTB  1.In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 2.The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. 3.Both feet must touch the bar together at some point. The arms can be bent or straight. HANGING KNEE RAISES 1.Scaled athletes and scaled teens may perform hanging knee-raises.  2.In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. 3. Overhand, underhand, or mixed grip are all permitted. 4. The rep is credited when the knees are above the height of the hips.

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

CHALLENGE 3A PRIOR TO 6:00, COMPLETE: Start with 2 rounds of:     4 Pull-Ups/Jumping Pull-Ups     4 Clean 40/25 kg Then, 2 rounds of:     5 Pull-Ups/Jumping Pull-Ups     3 Clean 50/30 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 60/35 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 70/40 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 80/45 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 90/50 kg Rest 1 min and move to Challenge 3B Tie-break: time after every Pull-Ups. Result: Time Result if Time Cap: Total Reps CHALLENGE 3B 3 min to find  1 Rep Max Bench Press Result: 1 Rep Max Bench Press Kg

For time (time cap 5 min) 20 Ground to overhead 15 Lateral burpees over bar 10 Ground to overhead 5 Lateral burpees over bar Vikt: 40/30 kg Flöde Start sker ståendes 3 meter från skivstången På 3-2-1-Go får man springa till sin stång och börja göra ground to overhead. Efter ground to overhead ska lateral burpees utföras. Därefter är det tillbaka till ground to overhead för att sen göra lateral burpees over bar igen. Efter sista repen springer man tillbaka över startlinjen och tid ges. Score Tid eller reps vid time cap Ground to overhead = skivstången ska tas från golvet upp över huvudet. Det är tillåtet att snatcha eller göra clean och därefter någon form av press eller jerk. Lateral burpees over bar = gör en burpee bredvid stången för att sen hoppa över den. Båda fötterna måste vara från marken, på sidan man hoppar från innan man passerar över skivstången. Om en kör testet utanför klass Det behövs en skivstång med rätt vikter och konor som kan markera start och mållinje. Samt mäta upp så att skivstången är minst 3 meter ifrån skivstången. Samt någon som kan räkna repsen.

Workout 2: Bella Complex For Load: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead Athletes will have 8 minutes to BOTH establish a max load. Workout Flow Athletes will start with an empty barbell and have the full 8 minutes to load and attempt the Bella Complex. Only the athleteS may load their barbell. Collars must be used on all attempts. The barbell must be lifted from the floor at the start of each attempt (no racks). Athletes may take as many attempts as desired within the time cap. Only successful, completed complexes will count. The heaviest successful load will be recorded as the athlete’s score. Movement Standards Clean Any style of clean is permitted (power, squat, split). Bar must start from the floor and be received in a controlled position at the shoulders. Elbows must be in front of the bar in the rack position before moving into the front squat. Front Squat Hip crease must pass clearly below the top of the knee. Full extension of the hips and knees required at the top. Push Jerk Bar starts in the front rack or from the shoulders. Athlete must dip and drive the bar overhead. A re-bend of the knees is allowed, but the bar must lock out overhead with arms fully extended. Feet must return together under control for the rep to count. General Notes No dropping the bar from overhead between movements. If the barbell is dropped, the attempt is over. Complex must be completed unbroken; once the bar leaves the floor, it cannot touch the ground again until the final rep is locked out. Scoring Objective Score = Heaviest successfully completed Bella Complex COMBINED.

Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B  40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans  @bb 55/35

For Time - Cap 9' Run 600 m 30 DB Clean and Jerk @32.5/22.5 30 BMU 30 DB Snatch  advance DB every 10 bmu minimum 1 rep each DB 10 + 10 + 10 sync

12 MINUTE AMRAP, WITH A PARTNER: 100/80 CALORIE ECHO BIKE. Into 20 REPS CLEAN AND JERK (135/85 LB) (60/40 KG). 20 REPS CLEAN AND JERK (185/115 LB) (85/52.5 KG). 20 REPS CLEAN AND JERK (225/155 LB) (100/70 KG). MAX REPS CLEAN AND JERK (275/185 LB) (125/85 KG). TIEBREAK = ECHO BIKE TIME.

For Time  Time cap 18 mins 120 Calorie Bike & Ski  90 Synchro Toes To Bar (2) 60 Handstand Push Ups  30 Worm Clean and Jerk  ------------------------- Worm - 150kg

For Time: 100 Clean and Jerks 42.5/30 Every time you break, perform 8/6 Cal on the Bike.. Then P2 is allowed to start

Perform this complex for maximum weight: 1 Clean (any style) +  1 Hang Squat Clean +  3 Front Squats +  1 Shoulder to Overhead (any style) 00:00 - 5:00 female athlete 1 builds up to a heavy complex - Rest 1 minute - 06:00-11:00 male athlete builds up to a heavy complex

6 Rounds for Time (YGIG exercises): 12 Deadlift @90/65 9 Hang Power Clean 6 Shoulder 2 Overhead

6 Rounds for Time (YGIG exercises): 12 Deadlift @70/50 9 Hang Power Clean 6 Shoulder 2 Overhead

6 Rounds for Time (YGIG exercises): 12 Deadlift @60/40 9 Hang Power Clean 6 Shoulder 2 Overhead

FOR TIME (TC: 12') ⁠500/450 meters ski [A] & row [B] 12 meters handstand walk [A] 12 meters handstand walk [B] 15 sandbag clean 70/45kg 10 rope climb 4.5 meters 15 sandbag clean 70/45kg 12 meters handstand walk [A] 12 meters handstand walk [B] ⁠500/450 meters ski [A] & row [B]

Total load 1 clean - any 1 power clean 1 hang clean - any 1 athlete performs 1 of the above

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ 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.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

Find Your Max Weight: 2 Hang Clean + 2 Front Squat 3 Attempts / 6 Stationen / every 30 sec. starts one Athlete

Power Clean 1 rep max Teams will have 90sec for both athletes to complete a lift and then 30s to move on to the next bar.  If one athlete fails to lift the bar and one athlete succeeds, the team member that made the lift can continue on to the next bar.  male bar starts at 50kg female bar starts at 30kg Score = combined total of both athlete's heaviest lift

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

For time: 20 D-ball squat clean 50/30kg 20 Bench Press 70/40kg 60 Heavy Rope jumps 25 D-ball squat clean 50/30kg 25 Bench Press 70/40kg 120 Heavy Rope jumps

For time: 15 D-ball Clean 50/30kg 20 Bench Press 55/30kg 45 Heavy Rope jumps 20 D-ball Clean 50/30kg 25 Bench Press 55/30kg 90 Heavy Rope jumps

For time: 20 Shoulder to overhead 45/30kg 3 Rope climb (MEN = Legless) 15 Hang Squat clean 55/35kg 2 Rope climb (MEN = Legless) 10 Thruster 65/40kg 1 Rope climb (MEN= Legless) 5 Overhead  squats 75/45kg Time cap: 12min

For time: 20 Shoulder to overhead 60/40kg 5 Rope climb  15 Hang Squat clean 70/45kg 4 Rope climb  10 Thruster 80/50kg 3 Rope climb  5 Overhead  squats 90/55kg Time cap: 12min

For time: 20 Shoulder to overhead 60/40kg 3 Seated Legless Rope climb  15 Hang Squat clean 70/45kg 2 Seated Legless Rope climb  10 Thruster 80/50kg 1 Seated Legless Rope climb  5 Overhead  squats 90/55kg Time cap: 12min

Every 1'30 x 6 - Max Tonnage 1'ON - 30" OFF Athlète A -> B -> C Max Squat Clean Athlète A -> B -> C Max Power Snatch Athlète A = WOMEN Athlètes B & C = MEN THE SCORE IS THE TOTAL OF WEIGHT A + B + C

For max rep - every 1'30 x 8 2 PART A & B ATHLÈTE A = WOMEN ATHLÈTE B & C = MEN EACH ATHLETE STAY IN IS ZONE PART A: 8 BURPEES BOX JUMP OVER @2 8 DB SNATCH SYNCHRO @2 IN REMAINING TIME MAX T2B/T2E/T2S/KR PART B: 8 BURPEES BOX JUMP @2 8 DB CLEAN & JERK IN REMAINING TIME MAX PUSH UP / KNEE PUSH UP ATHLÈTE C - SWICTH PART A AND B TO HELP ALL SYNCHRO ALL ATHLÈTE WAS DECIDED BEFORE THE START OF THE WOD AND CAN’T CHANGE

EMOM until failure: 6 synchro Box jump overs 6 synchro Hang Power cleans * add 2 hang power cleans each minute

Clean Atlet har 45 sek på sig att genomföra 1 Clean på varje station. Vikter angivna i kg. Herrar: 100 - 110 - 120 - 125 - 130 - 135 - 140 - 145 - 150 - valfri vikt Damer: 65 - 70 - 75 - 80 - 85 - 90 - 95 - 97,5 - 100 - valfri vikt Tiebreak: Vid misslyckad clean avgörs tiebreak med max antal marklyft på nästa tyngre vikt. Ny startande varje minut.