WOD Explorer

4 Rounds  2min on / 1min off  15 Deadlift (100/70 kg)  20 alt. Dual DB Front Rack Lunges (2x 22,5 /15 kg) max. Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (100/70kg) • 20 Alternating Dual Dumbbell Front Rack Lunges (2×22,5/15kg) • Max. Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • Dual DB Front Rack Lunge: DBs im Front Rack (beide Enden der DB auf Schulter oder Hände an Griffen); abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. • Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 Dual DB Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (100/70kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. Dual DB Front Rack Lunges (2×22,5/15kg) • ✅ Good Rep: DBs im Front Rack; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DBs nicht im Rack gehalten. Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

4 Rounds  2min on / 1min off  15 Deadlift (80/55 kg)  20 alt. DB Goblet Lunges (1x 22,5 /15 kg) max. Scaled Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (80/55kg) • 20 Alternating DB Goblet Lunges (1×22,5/15kg) • Max. SC Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen SC Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • DB Goblet Lunge: DB an einem Kopf vor Brust gehalten; abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. •SC Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 DB Goblet Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (80/55kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. DB Goblet Lunges (1×22,5/15kg) • ✅ Good Rep: DB im Goblet Hold vor Brust; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DB in anderer Position Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

ELITE  FOR TIME 60 DEADLIFTS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES RX FOR TIME 60 DEADLIFTS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 30 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES SCALED FOR TIME 60 DEADLIFTS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 30 LEG RAISES 40 HANG CLEANS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 20 LEG RAISES 20 GROUND TO OVERHEAD 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 10 LEG RAISES TIME CAP: 12 MINUTES

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

For Time: MF1 12x Shared Deadlifts 145/95kg (NMWR*) 6x Rope Climbs** 8x Shared Deadlifts 145/95kg (NMWR*) 4x Rope Climbs** MF2 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 15m Handstand Walk (Shared NMWR***) MF3 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 30m Handstand Walk (1x Forward, 1x Backward)(Shared NMWR***) *No Minimum Work Requirement **Shared equally ***Athletes from other pairs may swap in

For Time 7x Lateral Burpees Over the Bar 21x Pull Ups 7x Lateral Burpees Over the Bar 21x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 15x Chest To Bar Pull Ups 7x Lateral Burpees Over the Bar 15x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 9x Bar Muscle Ups 7x Lateral Burpees Over the Bar 9x Deadlifts 120/75kg

3RFT  25 Cal Ski 25 Toes to Ring 25 Dbl Db Box Step Over  25 Deadlifts P1 (P2 Deadlift Hold) 8 Wall Walk Db (15/10kg) Bb (80/50kg) *Athletes work You Go, I Go, except in Deadlifts Time Cap 18 Min

PART A: For Time (Time Cap 15 min) 500m Row + 30 T2B/Knee Raises  + 30 Deadlifts 70/55/40kg 400m Row + 20 T2B/Knee Raises + 20 Deadlifts 70/55/40kg 300m Row + 10 T2B/Knee Raises + 10 Deadlifts 70/55/40kg after 15 min  PART B: 5 min to find 1 max Complex:  1 Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean * For all weights and standards, read the movement standards carefully!

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC

1 Min AMRAP Max C2B Followed By: 2 Min AMRAP Max Wall Ball Shots Followed By: 3 Min AMRAP 12 DB Deadlifts 9 DB Hang Clean 6 DB Shoulder to Overhead Score: Total Reps

2 minute windows 10 Cal row 8 Burpees Max Number of Box Overs ( 20 inch. box over any way ) x 2 rounds (each athlete must complete 1 round each) 10 Cal row 8 Burpees Max Number of deadlifts (50kg) x 2 rounds (each athlete must complete 1 round each)

LIFTMAS 25.3 For Maximum Total Weight: AMRAP x 10 Minutes 1-2-3-4-5-6-7-… Snatches 3-6-9-12-15-18-21-… Deadlifts DB Bench Press *Choose your own weight. Your score will be weight x reps Same weight for BB Separate weight for DB’s SCORE A = BB Weight x Reps SCORE B = DB Weight x Reps SCORE A + B / 100

FOR TIME 10, 8, 6, 4, 2 Deadlifts Power Cleans Shoulder-to-Overheads 10, 10, 10, 10, 10 / 20, 20, 20, 20, 20 DU / SU MEN RX: 70kg / DOUBLE UNDERS UNBROKEN MASTERS 35+: 60kg / DOUBLE UNDERS MASTERS 40+: 60kg / DOUBLE UNDERS ADVANCED: 60kg / DOUBLE UNDERS SCALED: 50kg / SINGLE UNDERS WOMEN OPEN: 25kg / SINGLE UNDERS

FOR TIME 10, 10, 10, 8, 8, 8, 6, 6, 6 Deadlifts Power Cleans Shoulder-to-Overheads 20, 20, 20, 20, 20, 20, 20, 20, 20 SU (Relay style - F, M1, M2) TEAM FEMALE: 25kg 1st MALE: 50kg 2nd MALE: 60kg

a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes)
 *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT

2' for 1 attempt max back squat 2' for 1 attempt max deadlift 2' for 1 attempt max bench press If you fail first one, you get another try with 5kg less

For time: 12-9-6 Deadlift 80kg Handstand push up

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

5 Rounds  6stoh 9 hang clean 12 deadlift 15 ttbar then  10m OH Lunge

12 min AMRAP 5 Rope Climbs 5-10-15-.....Partner Deadlifts M/M: Deadlift Weight: 150kg F/F: Deadlift Weight: 100kg M/F: Deadlift Weight: 130kg

For time Pair 1 completes 42-30-19 Deadlift 100kg DB Push press 22.5kg Into Pair 2 start after push press 42-30-19 Deadlift 100kg DB Push press 22.5kg Score will be time to completed tie breaker will be time pair 1 takes to complete workout Complete 42 Deadlifts before moving onto 42 Push Press, then go back to 30 Deadlifts etc etc

8 Rounds For Time: 6 Deadlifts  8m Handstand Walk 2 Rope Climbs

10 Rounds For Time (M/F Pairs – 5 Rounds straight each pair) 8 Deadlifts  8m Handstand Walk 4 Rope Climbs

A: F.T. T.C. 5 min. 800m/600m Row B: F.T. T.C. 6 min. 21-15-9 BJO 60/50 2xKB Deadlift 24/16 C: F.T. T.C. 2 min. 15 Burpee over the rower

A: F.T. T.C. 7 min. 1200m Row -- Squat hold B: F.T. T.C. 8 min. 30-20-10 BJO 60/50 Sync 2xKB Deadlift 24/16 C: F.T. T.C. 4 min. 25 Burpee over the rower --KB OH hold

For Time: 4-8-12-16-20 Deadlifts 20-16-12-8-4 Burpee Box Jumps TimeCap: 20:00 *For all weights & standards please read the movement standards carefully!

AMRAP 13min: 4 Rope Climb 12 Burpee box jump over 75/60cm 12 Two person Deadlift 140kg One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in AMRAP. Score B is time of completeing 200 calories on rower

AMRAP 12: YGIG in 3s 15 TTB 15m Sled Pull 15 Deadlift 15m Sled Pull