WOD Explorer

12 Minuten AMRAP • 5 Shuttle Runs • 10 Burpees auf Plate (10 kg) Dann: • 5 Reps (Pflicht): wählen zwischen • Pull-Ups → 1 Punkt • Bar Muscle-Ups → 2 Punkte Mischung erlaubt Erst danach weiterlaufen Part B- 12:00 – 18:00 6 Minuten für 1RM Deadlift Gewicht muss auf Schild sichtbar sein

21-15-9 Deadlift Bar Facing Burpees קטגוריות, משקלים וגבהים משקל / גובה / יעד קטגוריה Deadlift 50kg נערים Deadlift 35kg נערות Deadlift 60kg נשים Deadlift 80kg גברים עילית Deadlift 80kg גברים מאסטרים

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

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 Deadlif /touch and go) & your 10 RM Deadlift as one weight

80 Cal bike echo bike tie break 3 Rounds for Time 3 Pull Over  4 Wall Walk Complex (1 Wallwalk + 1 wallfacing HSPU)  10 Synchron Deadlifts (120/90kg)

60 Cal Echo Bike tie break 3 Rounds for Time 6 Pull Ups 8 Wall Walks 10 synchrone Deadlifts (65/90kg)

For max rep: Deadlift  *every time you stop or switch, perform  RX: 12 syn. TTB Regular: 8 syn. TTB Newcomer: 5 syn. V-Ups  Weigths: RX: 80/60kg Regular: 60/45 kg  Necomer: 50/35 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

BEGINNER/ SCALED WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.      Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

RX /ADV MAN,   PART A — FOR TIME (10:00 CAP) 3 Rounds:   25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       Scaled MAN/BEGINNNER MAN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   SCALED WOMEN/ BEGINNER WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

For Time 2 Ropeclimbs  30 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  2 Ropeclimbs  20 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  2 Ropeclimbs  10 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  TC: 10min RX: 50/35; T2B  Intermediate:  40/30; T2B Scaled:  30/20; Toes-Up

50 Box Jump Overs 40 GHD Sit-Ups 30 Deadlifts 20 Strict Handstand Push-Ups 10 Rope Climbs 20 Strict Handstand Push-Ups 30 Deadlifts 40 GHD Sit-Ups 50 Box Jump Overs Cross the start-finish line Box Jumps Over: 60 cm Deadlifts: 85 kg HSPU: with HSPU-pad

20 Step Overs (Non-Adaptive) 20 Step Overs Adaptation 20 AbMat Sit-Ups (Non-Adaptive) 20 AbMat Sit-Ups Adaptation 20 Deadlifts (Non-Adaptive) 20 Deadlifts Adaptation 20 Single Dumbbell Shoulder to Overhead (Non-Adaptive) 20 Single Dumbbell Shoulder to Overhead Adaptation

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)

For Time (TC 12') "Fibo-NOT-cci": 40 Deadlift DHYW 40 HSPU DHYW 40 DB Lunge suitcase SYNC 30 Deadlift DHYW 30 HSPU DHYW 30 DB Lunge Front rack SYNC 20 Deadlift DHYW 20 HSPU DHYW 20 DB Lunge overhead SYNC Inter: DB 15/10 en Bar 70/52,5 RX: DB 22,5/15 en Bar 100/70

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"

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

Un evento ad alta intensità che metterà alla prova resistenza, forza di tirata e capacità di collaborazione. Gli atleti si alterneranno in un workout strutturato in ladder crescente, dove la gestione del ritmo e dei cambi sarà fondamentale per massimizzare il risultato finale. ATLETA A / ATLETA B ⏱️ Time Cap: 10 minuti – AMRAP Formato I GO YOU GO 3 – 6 – 9 – 12 – 15 – … • Pull Up • Double Kettlebell Deadlift @ 16 / 24 kg Gli atleti si alternano completando le ripetizioni previste prima di passare il lavoro al compagno. OBIETTIVO Completare il maggior numero possibile di round e ripetizioni entro il time cap, mantenendo intensità, fluidità nei cambi e controllo del carico.

THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups

FOR TIME: 24/30 Cal Echo Bike 30 DB Deadlifts 10/15 kg 16/20 Cal Echo Bike  20 Ground To Overhead 10/15 kg 8/10 Cal Echo Bike 10 Devils Presses 10/15 kg Time Cap: 9 min Result: Time Result if Time Cap: Total Reps

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

Event 3A 6 min cap For Time  45 Partner DeadLift  15 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time* *completed as 1 round per person 20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  - 175kg Box  - 30" Sandbag - 150lb