WOD Explorer

For Time: 30m Double Db. Front Rack Walking Lunges (15) 25 Box Jump Overs 20 Deadlift (70) 30 Cal. Row 20 Deadlift (70) 25 Box Jump Overs 30m Double Db. Farmers Walking Lunges (15) TC: 15

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Everyday Variation :  1 x Dumbbell 15kg / 10kg   2 x D-balls 30kg / 20kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Intermediate Variation :  1 x Dumbbell 22.5kg / 15kg   2 x D-balls 40kg / 30kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbells unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Elite Variation :  2 x Dumbbell 22.5kg / 15kg   2 x D-balls 70kg / 40kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Rig Arena   Round 1:   40 Syncro Hang Cleans  40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB     Round 2:   30 Synchro Hang Cleans   30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups   Round 3:   20 Synchro Hang Cleans  20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB   Intermediate Variation:   Male bar @60kg   Female bar @ 40kg    1 x Dumbbells 22.5kg / 15kg  Rules:   All athletes start in the holding area  Male and Female pair on the barbell, box & dumbbell movements   Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements   Time Cap: 15 minutes   Score: Total reps of TTB. If no TTB done, total number of reps.   Movement Standards:   Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position.  Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep. 

Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest)  On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back.  1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press  10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time  Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups.  Everyday Variation :  2 x 10kg Dumbbells (male - bench press)  2 x 5kg Dumbbells (female - bench press)   1 x 15kg Dumbbells (male - devil’s press, hang to over head)  1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules:  All 4 Athletes start in the holding area in their designated lane   Athletes using the SUP have to be wearing a life vest  Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells  are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes  Score: Time of completion  - if time capped - number of reps Movement Standards:   SUP: Both athletes must be touching the board at all times.  Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell  must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep.  Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top.  Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge.  Athletes must have  their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor).  All four athletes have to stand up to finish the rep.

A standard straight Olympic bar (or straight deadlift bar) is to be used No Hex / Trap bars are allowed Deadlifts must be performed in a conventional stance; sumo stance ARE NOT allowed (the hand must be outside of the legs throughout the lift). Weightlifting belts and lifting straps are allowed to be used To successfully complete a deadlift, you must stand with your knees and hips locked and shoulders back, then lower the bar under control without dropping it Weight jumps to be in increments of 2.5kg

Find a heavy complex of 1 Deadlift + 1 Hang Clean + 1 Shoulder-to-overhead Hang must be below hips and above ground Weight can only go up, failed attempts cannot be repeated (weightlifting style)

For Calories 4 Sets every 3:00 of x Reps synchro Toes-to-Bar 15 Partner Deadlifts 200/140kg Remaining time: Max cal Echo Bike x Reps: R1 = 25 / R2 = 20 / R3 = 15 / R4 = 10

For time: 30 Deadlifts (1 bar; synchro) 150 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 90 kg 20 (5m+5m) Farmers carry DB 30 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 95 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 45 kg 20 (5m+5m) Farmers carry DB 22,5 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 120 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 70 kg 20 (5m+5m) Farmers carry DB 30/22,5 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 100/65 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 50/35 kg 20 (5m+5m) Farmers carry DB 22,5/15 kg Time cap - 10 min.

10 Deadlifts 30kg 20 Box Jump Over 50cm 10 Deadlifts 30kg

21-15-9-15-21 Fat Bar Deadlifts  Burpees Over The Fat Bar TTB

AT 0:00 - For time( TC: 8') 2 rounds 36/28 cal row 36/28 cal echo bike 36 2-DB squat 32,5/22,5kg AT 12:00 - For time (TC: 8') 21 - 15  - 9 Synchro HSPU Partner deadlift 200/170/140kg

AT 0:00 - For time( TC: 8') 2 rounds 32/24 cal row 32/24 cal AB 32 2-DB squat 22.5/15kg AT 12:00 - For time (TC: 8') 21 - 15  - 9 Synchro abmat HSPU Partner deadlift 140/120/100kg

FOR TIME  3 rounds  25 kcal row 25 burpee over bar  25-15-5 deadlifts 100/70 kg  Sänk reps på marklyft varje varv   

3 rounds  25 kcal row 25 burpee over bar  25-15-5 deadlifts 100/70 kg  Sänk reps på marklyft varje varv 

CAP TIME 14min: 30 Wall ball 30 Deadlift 30 Chest to Bar 50 Double Under 20 Wall Ball 20 Deadlift 20 Handstand Push-ups 50 Double Under 10 Wall Ball 10 Deadlift ……Tie Break 10 Bar Muscle-up Barbell :100kgs/70kgs Wall Balls: 9/6 kgs

CAP TIME 14min: 30 Wall ball  30 Deadlift  20 Pullups  30 Double Unders  20 Wall Ball  20 Deadlift  10 Chest to Bar  30 Double Unders  10 Wall Ball  10 Deadlift  05 Wall Walks 

CAP TIME 14min: 30 Wall ball 30 Deadlift 20 Jumping Chin Overs 100 Jumping Rope 20 Wall Ball 20 Deadlift 10 Jumping Pullups 100 Jumping Rope 10 Wall Ball 10 Deadlift 05 Wall Walks Barbell :70kgs/35kgs Wall Balls: 9/4 kgs

Part A AMRAP 9' 3 Clean 60/45kg 6 T2B 9 Cal row 3' Rest Part B 5' to find RM3 Deadlift

PART A 4 Rounds for time 1 Legless Rope Climb 20 Free handstanding Shoulder taps 3 Deadlifts @180kg Time cap: 5min 5:00 - 7:00 REST PART B For time 20 calories Echo bike 10 Box Jump overs @70cm 10 DB Box overs @2x22.5 10 Box Jump overs @70cm 20 calories Echo bike Time cap: 5min

Test 5: Mixed Age Groups 30-34 through 45-49 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (60/40 kg) Hang Power Cleans (60/40 kg) Shoulder-to-Overhead (60/40 kg) Age Groups 50-54 and 55-59 For Time: 2-4-6-8-10-12-14-16-18-20 repetitions of: Wall Balls (9/6 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Age Group 60-64 and 65+ For Time: 2-4-6-8-10-12-14-16 repetitions of: Wall Balls (6/3 kg to 3/2.7 meters) Deadlifts (40/30 kg) Hang Power Cleans (40/30 kg) Shoulder-to-Overhead (40/30 kg) Time Cap: 11 Minutes Test 5 Flow Athletes start on the starting line. At the start signal, athletes will perform 2 wall balls, then move to the barbell to complete 2 deadlifts, 2 hang power cleans, and 2 shoulder to overheads. They will then return to their wall ball and perform 4 wall balls, before moving to the barbell for 4 deadlifts, 4 hang power cleans, and 4 shoulder to overheads. Athletes will continue in this pattern, increasing by 2 repetitions per movement each round, until they complete the round of 20 repetitions (or 16 repetitions for age groups 60–64 and 65+). After the final shoulder to overhead, athletes will run across the finish line to stop their time. Test 5 Movement Standards For complete movement standards please see the entries for “Deadlift ID 2.01,” “Hang Power Clean ID 3.05,” "Wall Ball ID 15.04,” and “Shoulder to Overhead ID. 5.05,” in the International Functional Fitness Federation's Movement. Test 5 Special Regulations Athletes must stand up your final hang power clean of each round before beginning the shoulder to overheads. Athletes cannot catch your hang power clean in a partial squat and go right into a shoulder to overhead without hitting full extension of the knees and hips in the end position of the hang power clean first.

WOD 4 - İPİNİ KOPARAN 🟢 Beginner Woman BEGİNNER WOMEN FOR TIME Workout: * 30 Heavy Jump Rope * 21 Barbell Deadlifts * 20 Heavy Jump Rope * 15 Barbell Deadlifts * 10 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights:
35 kg – 45 kg – 55 kg CAP: 8’  

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

WOD 4 - İPİNİ KOPARAN BEGINNER MAN 40heavy jump rope 21 bb deadlift 30heavy jump rope 15 bb deadlift 20 Heavy jump rope  9 bb deadlift FOR TİME  CAP:8’ BAR KİLOLARI : 40-60-80 KG 

* 80 Heavy Jump Rope * 21 Barbell Deadlifts * 60 Heavy Jump Rope * 15 Barbell Deadlifts * 40 Heavy Jump Rope * 9 Barbell Deadlifts Barbell Weights:
80 kg – 100 kg – 120 kg CAP: 8’