WOD Explorer

FOR TIME 400 m Run 33 Deadlift 400 m Run 27 Power clean 400 m Run 21 Front squat 400 m Run 15 Shoulder to overhead Time cap: 10 min. Weight: Advanced Team M/M: 70 kg Advanced Team M/W: 70/50 kg Scaled Team M/M: 60 kg Scaled Team M/W: 60/40 kg

FOR TIME 40 Deadlifts Shuttle Run (2×25m) 30 Back Squats Shuttle Run (2×25m) 20 Front Squats Shuttle Run (2×25m) 10 Thrusters MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg  MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

Intermediate (A) BUY IN - 5 ROUNDS 19/24 CALS ON THE ROWER 12 SYNCHRO TOES-TO-BAR* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 60KG | F: 40KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Scaled (A) BUY IN - 5 ROUNDS 15/18 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 30KG | F: 20KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Teens (A) BUY IN - 5 ROUNDS 12/15 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DB DEADLIFTS* 2 SYNCHRO DB HANG CLEANS* 1 SYNCHRO DB SHOULDER TO OVERHEAD* M: 7.5KG | F: 7.5KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME

For Time Timecap 20:00 RX Individuals: 3 Rounds for time 60/45 Cal row 30 Dual KB Deadlifts 40/32kg 300-feet Husafell Bag Carry 59/37kg Masters Individuals: 3 Rounds for time 60/45 Cal row 30 Dual KB Deadlifts 32/24kg 300-feet Husafell Bag Carry 59/37kg

For Time Timecap: 22:00 RX Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 40/32kg to share partner hold husafell bag 59/37kg Intermediate Team: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 32/24kg to share partner hold husafell bag 59/37kg Regular Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 15/12 Cal Row B) 300-feet KB Farmer Carry 2x 24/16kg into 30 Sync. KB Goblet Squats 1x 24/16kg 300-feet Shuttle Run both Athletes

Event 2 AMRAP 3-3-3-4 min Rest 2 minutes 15 sync deadlift (50/35 kg) 15 Wall balls Max reps half rope climbs

Winter Pairs Throwdown 25.2 Buy in of: Accumulate 4mins of Handstand Hold (scaled = plank hold) In remaining time AMRAP of: 40 DB Snatch 15/22.5kg (scaled 10/15kg) 40 DB Goblet Squats 40 Ab mat sits  *One athlete must be holding a deadlift off the ground for the reps to count* Deadlift weight 70/100kg (scaled 45/70kg)

for time: 50 synchro. DB snatches 25 wall walks (split as you like) 50 synchro deadlifts 75 cal assault bike (split as you like) every min (including min 0:00): 5 synchro air squats DB weights: men: 15 kg women: 10 kg barbell weights: men: 70 kg women: 50 kg

30-20-10 KB Deadlift (32/24kg) 21-15-9 Handstand Push-Up Cash out:  100 Double Under ______________ RX (45+) + SCALED (16-44) 30-20-10 KB Deadlift (32/24kg) 15-12-9 Box Handstand Push-Up (1 Abmat) or Wall Handstand Push-Up (1 Abmat)  Cash out:  RX (45+)  60 Double Under SCALED (16-44)  150 Single Under ______________ SCALED (45+) 30-20-10 KB Deadlift (24/16kg) 15-12-9 Pike Push-Up (1 Abmat) Cash out:  100 Single Under

This is a Sprint! 10/7 Ski Erg 20 Kettlebell Deadlifts 2x 24/16kg  100m Farmers Carry 2x 24/16kg  For Time Time Cap: 5 Minuten Tiebreak: Zeit nach den 20 Deadlifts

3 rounds for time: 15 cal Echo bike 1 barbell complex 10 Lateral burpees over barell *Barbell complex: 12 Deadlift 9 Hang Power clean 6 Alternating forward lunges (40kg) Time cap: 10 min

m/f pair 1                m/f pair 2 R1 – Worm Clean   synchro wall ball 9/6kg R2 – Worm Deadlift   synchro KB Swing R3 – Worm STOH   synchro Hang Snatch R4 - Worm Clean & Jerk   synchro burpess R5 – Worm Thrusters   synchro box jump overs  Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step

"Down and Up" is: For weight: 0-6 minutes Athlete A 1 rep max front squat 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts.

PART A - For max. weight (6min) 1 Clean 1 Front Squat 1 Hang Clean - 1min Transition -  PART B - For Time (12min) 15/12cal Row 40-30-20-10 Dual DB Benchpress Male: 2 x 20kg Dumbbells Female: 2 x 12,5kg Dumbbells WORKOUT FLOW Das Workout startet mit dem Clean Complex.  Beide Athlet:innen müssen den Complex in den 6 Minuten abgeschlossen haben. Der Complex erfolgt unbroken. Es gibt keine max. Anzahl an Versuchen. Die Gewichte müssen innerhalb des Clips gesteckt werden. Beim Umbau darf geholfen werden. Der Complex wird bei Frauen mit Faktor 1,4 gewertet.  Danach gibt es 1 Minute Transition.  Es folgt Part B. Zum Start darf ein/e Athlet:in auf dem Rower sitzen. Nach den geruderten Kalorien müssen die angegebenen Reps Bankdrücken ausgeführt werden und so weiter. Nach den letzten Reps Bankdrücken müssen beide Athleten zu ihrer Startnummer am Ende ihres Feldes gelangen. Bei den Übungen muss nicht gewechselt werden, ABER bei jedem Wechsel (Row-Benchpress, Benchpress-Benchpress, Benchpress-Row) muss abgeklatscht werden.  MOVEMENT STANDARDS Clean Es wird ein Standard Clean oder Power Clean ausgeführt. Start vom Boden, Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Die Stange muss in einem Zug auf die Schulter befördert werden, z.B. Deadlift + Hang Clean ist nicht erlaubt. Front Squat Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Clean Start aus der Hang-Position (oberhalb des Knies). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Ein Hang Power Clean ist erlaubt. Row Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Ein/e Athlet:in muss auf dem Rudergerät bleiben, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden.  DB Benchpress Die Übung startet im Liegen mit den Armen ausgestreckt. Die Hanteln werden nach unten geführt und müssen die vordere Schulter berühren. Beim Lockout müssen die Ellbogen gestreckt sein und die Hanteln müssen sich berühren. Beim Aufnehmen der Hanteln darf geholfen werden.  WORKOUT FLOW The workout starts with the Clean Complex. Both athletes must complete the complex within 6 minutes. The complex must be performed unbroken. There is no maximum number of attempts. The weights must be secured within the clip area. Assistance is allowed during weight changes. For women, the complex is scored with a 1.25 multiplier. This is followed by a 1-minute transition. Next is Part B. At the start, one athlete may sit on the rower. After completing the required calories on the rower, the prescribed reps of the bench press must be performed, and so on. After the final reps of the bench press, both athletes must return to their start number at the end of their lane. There is no requirement to switch athletes for each movement, BUT every time the athletes switch (Row-Bench Press, Bench Press-Bench Press, Bench Press-Row), they must high-five to tag each other in. MOVEMENT STANDARDS Clean A standard Clean or Power Clean is performed. The lift starts from the floor and finishes with full hip extension and elbows in front of the bar. The bar must be lifted to the shoulders in one continuous motion; for example, Deadlift + Hang Clean is not allowed. Front Squat The barbell rests on the shoulders. The hips must descend below knee level. Full hip extension is required at the top. Hang Clean Starts from the hang position (above the knee). The lift finishes with full hip extension and elbows in front of the bar. A Hang Power Clean is allowed. Row The monitors must be reset to zero by the athletes before starting. One athlete must remain seated on the rower until the required calorie count is reached. Afterward, the handles must be properly placed back in their holders. DB Bench Press The movement starts lying down with the arms extended. The dumbbells are lowered and must touch the front of the shoulders. At lockout, the elbows must be fully extended and the dumbbells must touch each other. Assistance is allowed when picking up the dumbbells.

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 50kg 10 burpee over the line sync  20 Sync Hang Db Snatch 10kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 80kg 10 burpee over the line sync  20 Sync Hang Db Snatch 17.5kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

ADVANCED M 21-15-9 Reps for Time Deadlifts 100 KG Box Jump 75 CM Time Cap: 8 minutes INTERMEDIATE M 21-15-9 Reps for Time Deadlifts 80 KG Box Jump 75 CM NOVICE M 21-15-9 Reps for Time Deadlifts 70 KG Box Jump 60 CM ROOKIE M 21-15-9 Reps for Time Deadlifts 55 KG Box STEP UP 60 CM - STEP UP OPEN W 21-15-9 Reps for Time Deadlifts 55 KG Box Jump/STEP UP  60 CM-STEP UP ROOKIE F 21-15-9 Reps for Time Deadlifts 45 KG BOX STEP UP  50 CM

2 rounds: 10 Box jump over 75/60cm 50 Synchro Deadlift 70/47.5kg 10 Box jump over 75/60cm 30 Synchro Shoulder to overhead 70/47.5kg 10 Box jump over 75/60cm 10 Rope climbs to 3.5m 10 Box jump over 75/60cm Deadlifts and Shoulder to overhead are 2 athlete synchronization

Event 2: MF/MF - BB Light DT 10 RFT: 12 Synchro Deadlift @ 60/40kg 9 Synchro Hang Power Cleans 6 Synchro S2O Cap: 11min

Notes Barbell: 100 / 70 kg Getting to the top can be done with assistance Score: total synced deadlifts accumulated (or time if didn’t finish)

Dead Winner / TEST: Power EM    FOR TIME: 3 ROUNDS 5 Parallette HSPU 10 Deadlifts @120kg Time cap: 4min. След като завършите  5 Parallette HSPU и 10 Deadlifts, това се счита за един рунд. Трябва да повторите тази последователност още два пъти, за общо 3 рунда. Резултат: Крайният резултат е времето, за което сте завършили всичките 3 рунда. Ако не успеете да завършите тренировката в рамките на 4 минути, резултатът ви ще бъде CAP+ завършените повторения.

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

For time: 100cal row (ygig) – Deadlift hold while partner perform the rowing 100 syn Abmat Sit ups TC: 9min Weights: @60/40 - 30/20kg

3 Rounds for time (TC: 8 Min) At the same time 3 Teammates 6 Synchro single arm devils press 1 Teammate 9/6 Cal echo bike 3 Wall walks - Then - 3 Teammates ‘X’ Synchro deadlift* * Round 1: 20 Deadlifts @60/30 Round 2: 15 Deadlifts @70/40 Round 3: 10 Deadlifts @80/50 Scaling This workout can be scaled, in terms of the load on the barbell. If a team wishes to scale the workout, they can choose to do so, but will be placed below the teams performing this workout as prescribed, no matter the finishing time In terms of scaling, the team can choose one weight to keep on the barbells for all rounds ( 30kg barbell for the females, or 50kg for the males), and must decide to do so, before the workout starts, and also notify the judge, if this wishes to be done