WOD Explorer

GREEN MAMBA AMRAP12  A1 & A2  8 Deadlift 60/40kg 4 Zombie Rope Climb  6 Deadlift 60/40kg 3 Zombie Rope Climb  4 Deadlift 60/40kg 2 Zombie Rope Climb  A3  Max Cals Ski  IGYG, střídání dle potřeby  2 výsledky  A= Reps  B = Cals 

12 min AMRAP: alternating Rounds of 10 Toes 2 Bar 15 Deadlifts 20 lateral Jumps  each time both completed 1 Round 8xPartner Carry M/M Deadlift 70kg, F/F Deadlift 50kg, F/M Deadlift 60kg

Rx Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (70/45 kg) 4 Snatches(70/45 kg) 2 Overhead Squats (70/45 kg) Partner B: wartet und übernimmt dann dieselbe Runde Intermediate Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (55/35 kg) 4 Snatches(55/35 kg) 2 Overhead Squats (55/35 kg) Partner B: wartet und übernimmt dann dieselbe Runde Scaled Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (40/25 kg) 4 Snatches(40/25 kg) 2 Overhead Squats (40/25 kg) Partner B: wartet und übernimmt dann dieselbe Runde Adaptive Event 2: 10 min AMRAP  6 Deadlifts (xx kg) 4 Snatches(xx kg) 2 Overhead Squats (xx kg)

AP LAB FITNESS CHALLENGE – CHALLENGE #3 "DEATH BY" 1. OPIS WORKOUTA FORMAT: EMOM 8 min + 1 min AMRAP Workout je podijeljen u 2 dijela : DIO 1 – DEATH BY (0:00 – 8:00 MIN) EMOM - every minute on the minute (svaku minutu ispočetka) Svake minute povećava se broj ponavljanja: min: 2 +2 min: 4+4 min: 6+6 min: 8+8 min: 10+10 min: 12+12 min: 14+14 min: 16+16 Vježbe: Ground to Overhead DB 20/10 kg Tuck V-Up Svaka minuta: odradi zadani broj ponavljanja ostatak minute = odmor Maksimalan mogući rezultat: 144 ponavljanja SLUČAJ 1 – Natjecatelj završi svih 8 minuta mora odraditi 16 + 16 ponavljanja u 8. minuti ukupni score = 144 ponavljanja TIE-BREAK (za 144 reps): U slučaju da više natjecatelja ostvari maksimalnih 144 ponavljanja : gleda se vrijeme završetka zadnjeg ponavljanja u 8. minuti pobjednik je onaj koji: brže završi zadnje ponavljanje (16+16) Kako se mjeri: vrijeme počinje na početku 8. minute završava na zadnjem ponavljanju SLUČAJ 2 – Natjecatelj NE završi zadanu minutu ako natjecatelj ne uspije završiti zadani broj ponavljanja unutar minute: minuta se NE računa kao završena bilježi se ukupan broj pravilno izvedenih ponavljanja do tog trenutka VAŽNO: kada štoperica “pojede” natjecatelja (istekne minuta): natjecatelj prestaje s radom u tom dijelu odmara do 8:00 na 8. min nastavlja sa AMRAP dijelom DIO 2 – AMRAP (8:00 – 9:00 min) 1 minuta AMRAP (as many reps as possbile) - što je više ponavljanja moguće Deadlift (2 DB) 20/10 kg rezultat = ukupan broj ponavljanja u 1 minuti 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed EMOM dio → AMRAP dio nema preskakanja Solo izvedba nije dopuštena pomoć asistenta sportaš samostalno prati vrijeme OPREMA 1 dumbbell 20 kg (M) / 10 kg (Ž) – za EMOM 2 dumbbella 20 kg (M) / 10 kg (Ž) – za AMRAP 3. SCORECARD Nakon 1. minute (2 + 2) → ukupno 4 ponavljanja Nakon 2. minute (4 + 4) → ukupno 12 ponavljanja Nakon 3. minute (6 + 6) → ukupno 24 ponavljanja Nakon 4. minute (8 + 8) → ukupno 40 ponavljanja Nakon 5. minute (10 + 10) → ukupno 60 ponavljanja Nakon 6. minute (12 + 12) → ukupno 84 ponavljanja Nakon 7. minute (14 + 14) → ukupno 112 ponavljanja Nakon 8. minute (16 + 16) → ukupno 144 ponavljanja Ako natjecatelj ne završi određenu minutu: uzima se broj ponavljanja do zadnje završene minute ili stvarni broj ponavljanja ako je stao unutar minute Primjer: natjecatelj završi 5. minutu → rezultat = 60 ponavljanja natjecatelj u 6. minuti napravi još 6 ponavljanja prije isteka vremena → rezultat = 66 ponavljanja 4. STANDARDI KRETANJA 1. GROUND TO OVERHEAD (DB) START: bučica mora dotaknuti pod POKRET: izbačaj iznad glave KRAJ: puna ekstenzija: kukovi koljena ruka iznad glave DODATNO PRAVILO: ruke se MORAJU izmjenjivati svaki rep u zraku ili na podu Nije dozvoljeno: nepotpuna ekstenzija dva ponavljanja istom rukom 2. TUCK V-UP START: lopatice i pete na podu noge ispružene POKRET: podizanje trupa savijanje nogu dodir obje pete rukama KRAJ: povratak u početnu poziciju Nije dozvoljeno: parcijalni pokreti nedodirivanje stopala 3. DEADLIFT (2 DB) OPREMA: 2 bučice POZICIJA: bučice s vanjske strane nogu POKRET: podizanje s poda KRAJ: puna ekstenzija: kukovi koljena DNO: bučice moraju dotaknuti pod Nije dozvoljeno: rumunjski deadlift (bez dodira poda) parcijalna ponavljanja 5. KATEGORIJE Muškarci: do 40 | MASTER 40+ Žene: do 40 | MASTER 40+ 6. SUĐENJE / NO-REP STANDARD No-rep ako: nema pune ekstenzije bučica ne dodirne pod ne izmjenjuju se ruke (G2OH) tuck v-up nije kompletan deadlift nije iz punog opsega 👉 Sudac mora biti striktan i konzistentan 7. VIDEO ZAHTJEVI I FAIR PLAY Fair Play Rezultati se temelje na sportskom poštenju Video obavezan: 👉 samo za top 3 u svakoj kategoriji Standard videa: video mora biti snimljen u jednom komadu (uncut) mora biti vidljivo: sportaš bučice štoperica Na kraju videa mora biti vidljivo: zadnja završena minuta (ili reps) AMRAP rezultat

Workout Description: Team Event 5 This workout is for time.  Time cap: 9 min. Elite Team, Intermediate Team 8 Rope Climbs 40 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 30 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 20 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 8 Rope Climbs Weights: Elite Team +Male Bar 150 kg +Female Bar 100 kg Intermediate Team +Male Bar 130 kg +Female Bar 80 kg

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.

WOD 2b – “Making Spirits Bright” On 24:00 the team will have 3 minutes (till 27:00) to do as many raps as possible of: 3 Shoulder to Overhead 5 Deadlift 3 Hang Clean Barbell weight 40/20kg During a one-minute break between WOD 2a and 2b, team members are required to set the prescribed weights for WOD 2b on the bars. After the countdown of 3-2-1 GO, Athlete #1 performs 3 Shoulder to Overheads, 5 Deadlifts and 3 Hang Cleans. Next, Athlete #2 performs one round of 3, 5, and 3 repetitions of the same movements, and finally, Athlete #3 completes the round with 3, 5, and 3 repetitions. This pattern continues, with each team member performing one whole round (3, 5, and 3) in the same order (Athlete #1, Athlete #2, and Athlete #3). In this way, the team continues to increase the total number of repetitions until the 3-minute time cap is reached. The order of team members and the number of repetitions cannot be skipped. The result for WOD 2b is the total number of repetitions that the team completes within the time cap.

FOR TIME "I GO, YOU GO“ 10 ROUNDS 10 Deadlifts 10 Synchro Burpees Over Bar 40m Shuttle Run Together PAIR M-M 1st MALE: 80kg 2nd MALE: 70kg PAIR M-W MALE: 70kg FEMALE: 45kg

RX (16-44)   8 Wall Walks 20 Box Get Overs 30 Deadlift  40/30cal. Air Bike 30 Deadlift  20 Box Get Overs    8 Wall Walks    Wand Abstände:  M-155/25cm; W-140/25cm Gewicht:  85/60kg Boxhöhe: 75/60cm ______________ RX (45+)   6 Wall Walks  10 Box Get Overs  20 Deadlift  30/20cal.Echo Bike 20 Deadlift  10 Box Get Overs    6 Wall Walks    Wand Abstände:  M-155/35cm; W-140/35cm Gewicht:  70/50kg Boxhöhe: 60/50cm   RX (all categories)  TC. 13MIN ________________   SCALED (16-44)   4 Wall Walks  10 Box Get Overs  20 Deadlift  30/20cal. Echo Bike 20 Deadlift  10 Box Get Overs    4 Wall Walks    Wand Abstände:   M-155/35cm; W-140/35cm Gewicht:  60/40kg Boxhöhe: 75/60cm ______________ SCALED (45+) 10/10 Taps over Line [feet off the ground!]  10 Box Step Ups / Jumps  20 Deadlift  25/18 cal. Echo Bike 20 Deadlift  10 Box Step Ups / Jumps  10/10 Over the Line Taps  [feet off the ground!]    Wand Abstände:    140/130cm Gewicht:  50/30kg Boxhöhe: 60/50cm SCALED (all categories) TC. 11MIN ________________ Beschreibung siehe Video link... Fragen?! schreibe in die  "AREA57" Whats App Gruppe

For time (TC 10min) Buy-in (A)     30 cal row Into 4 rounds (B)     10 1 dumbbell hang power cleans (3kg)     15 plate ground to overhead (2.5kg)     10m lunges Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the buy-in of 30/40 calories on the rower. Once the buy-in is completed, athletes move directly into the workout and must complete 4 rounds of 10 1 db hang power cleans, 15 plate ground to overhead and 10 m walking lunges. The workout ends when the athlete is back on the starting mat. This workout has two scores: Score A: time to complete the buy-in Score B: total time to complete the entire workout (row + rounds) Standards Row The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell hang power clean The athlete brings the dumbbell to the hang position by doing a dumbbell deadlift, with full extension in hips and knees. A rep ends with the dumbbell on the athlete’s shoulder with full extension in hips and knees. Plate ground to overhead A rep starts with the plates touching the floor and ends with the athlete standing with their plate overhead. Full extension in the knees, hips, shoulders and elbows is required. Walking lunges A rep starts with the athlete standing tall, knees and hips are fully extended. The athlete proceeds by stepping forward and touching the floor with their knee to walk through and stand up, ending in full extension with the knees and hips. Both feet should start completely before the starting line and end completely over the finishing line. 10m is divided into 2 sections of 5m. A no rep leads to the athlete to repeat the last section of 5m. 

For Time 60/45 Calories Row 60 Partner Wallballs 9/6 kg 60 Partner Deadlifts 90/60 kg 60 Box Jump over 24/20" Scaled:  Wallball 6/4 kg Deadlift 60/40 kg Box Jump -> Step up

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-ups on Parallettes (10/5 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 30 Heavy Double Unders (Velites Rope Provided) 500 meter Row 30 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (55/35kg) 10 Shoulder to Overhead (55/35kg) 10 Front Rack In-Place Reverse Lunges (55/35kg)

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-Ups on Parallettes (20/10 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 40 Heavy Double Unders (Velites Rope Provided) 500 meter Row 40 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (65/45kg) 10 Shoulder to Overhead (65/45kg) 10 Front Rack In-Place Reverse Lunges (65/45kg)

For Time: 3 rounds of 5 Ring Muscle-ups 5 Deficit Handstand Push-ups on Parallettes (25/15 cm) 5 Bar Muscle-ups Immediately into 1 Round of: 50 Heavy Double Unders (Velites Rope Provided) 500 meter Row 50 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (80/55kg) 10 Shoulder to Overhead (80/55kg) 10 Front Rack In-Place Reverse Lunges (80/55kg)

For Time: 3 rounds of 10 Toes To Bar 10 Handstand Push-ups Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts 10 Shoulder to Overhead 10 Front Rack In-Place Reverse Lunges

For Time: Athlete 1 Performs: 250 meter Row 25 Overhead Squats (50kg) 500 meter BikeErg Then Athlete 2 Performs: 250 meter Row 12 Devils Press (22.5 kg per hand) 500 meter BikeErg Then Athlete 3 Performs: 250 meter Row 25 Deadlift (100 kg) 500 meter BikeErg Then Athlete 4 Performs: 250 meter Row 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 cm box) 500 meter BikeErg TC: 15 min

3 rounds for time: 1 round Worm DT 21-15-9 synchro C2B / Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand C2B - Punkte der Synchronisation: 1) hängend an der Stange 2) Kontakt mit der Brust an der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 1 round Worm DT 21-15-9 Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand Pull Ups - Punkte der Synchronisation: 1) hängend an der Stange 2) Kinn über der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

10 Snatch 45 kg 20 Clean 45 kg 30 Deadlift 45 kg 32 Calorier AirBike 30 Deadlift 45 kg 20 Clean 45 kg 10 Snatch 45 kg

Endurance Block – 30 min Time Cap • Max distance row • Max distance ski  • Max distance skillmill run *E5MOM Teams must stop the row, ski and skill mill, divide into mixed a sex pair and complete. • 20 Synchro kettlebell hang snatch 24/16kg (2 athletes) Score = Total distance on air row + ski erg + skillmill Workout Flow and Rules • Each team will have 1 x 16kg kettlebell, 1 x 24kg kettlebell,1 x rower, 1 x ski erg 1 x Technogym skillmill curve running machine. • Teams will have 30 minutes to accumulate max distance on the row, ski erg and skillmill. With three athletes working and one resting, teams can switch the resting athlete at any point they wish. • E5MOM (Every 5 Minutes On the Minute) when indicated by the siren teams must stop working on the row, ski erg and skillmill, a mixed sex pair must then complete 20 synchro kettlebell hang snatch. Teams can switch working athletes at any time. • Teams can not start again on the row, ski erg and skillmill until all the synchro kettlebell hang snatch are complete. • At the 20 minute mark the 4 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. • At the 25 minute mark the 2 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. Movement Standards Skillmill run – Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Synchro kettlebell hang snatch – Must be performed by a mixed sex pair. Male athletes 24kg female athletes 16kg. Athletes must first deadlift the kettlebell to the hang position. From the hang position athletes must snatch the kettlebell to an overhead position with legs straight, hips open, arm straight and the kettlebell directly overhead. Synchro is in the overhead position. Athletes can alternate arms as they wish.

Power Block A – 15 min Time Cap Block 1 • 40 Deadlifts @ 110/80kg • 40 Back Squats @ 90/60kg Block 2 • 30 Deadlifts @ 120/85kg  • 30 Back Squats @ 100/65kg Block 3 • 20 Deadlifts @ 130/90kg • 20 Back Squats @ 110/70kg Block 4 • 10 Deadlifts @ 140/95kg • 10 Back Squats @ 120/75kg Score = Time Workout Flow and Rules • Teams will have 1 x male deadlift bar, 1 female deadlift bar, 1 male squat bar in a squat rack, 1 female squat bar in a squat rack, 4 x 165kg Olympic plate sets in 4 racks and 4 x pairs of barbell collars. • Athletes must not move the position of equipment in the arena it must stay in its original position for the duration of the workout. • Before the start of the workout all bars will be loaded to the starting weights for Block 1. • On go teams will begin on the deadlifts with 1 athlete working at a time. Teams can divide the reps and swap the working athlete as they wish. All 40 deadlifts must be complete before teams move to the 40 back squats dividing the reps and swapping the working athlete in the same manner. • When the 40 back squats are complete the team will move to Block 2, all athletes can assist in changing the barbell weights to the correct weights for Block 2. This change can not start until Block 1 is complete. All 4 barbells must be changed to the correct weights for Block 2 with collars on the barbells before the team can start lifting in Block 2. • The team must wait for their judge to indicate all the barbell weights are correct before they begin Block 2. • Block 2 will then be completed in the same way as Block 1.  • Teams must progress though all 4 blocks of the workout in this same way. • Time will stop when the last rep of back squats is completed in Block 4. • Athletes must wear shoes at all times during the workout. • Athletes are permitted to wear lifting belts and knee sleaves however straps, gloves or any type of grips that cover the palm of the hand are not permitted. Movement Standards Deadlifts – Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Bouncing the bar off the floor is not permitted. Athletes are not permitted to wear any grips, straps or gloves which cover the palm of the hand when deadlifting. Back squats – Athletes must take the bar from the squat rack and perform a full depth squat with hip crease below knee level. Then must then stand tall with legs straight and hips open. At the end of each block and to change the working athlete the barbell must be placed back in the squat rack before the team can continue with the workout.

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

3 Attempts for Weight  Intermediate: 3 RM Axle Bar Deadlift  Zughilfen erlaubt/Von Vorteil Scaled:  3 RM Deadlift  

WORKOUT: This workout is a two part scorer: 1a) 0:00-8:00 Max Distance Ski + Bike Combined 8:00-12:00  REST 1b) 12:00-20:00 For Time:  MF Pair 1 - 30 Sync Hang Clean & Jerks @ 60/40kg Into MF Pair 2 - 30 Sync Hang Clean & Jerks @ 60/40kg ----------------------------------------------------------------------------------- WORKOUT GUIDE Workout flow/Rules Workout 1a) - Max Distance (Bike + Ski) Score: Total combined distance at 8:00 At 0:00, athletes begin accumulating distance on the Bike + SkiErg. Teams will work continuously for 8 minutes to accumulate the furthest total distance possible. Switching: You may switch between machines and/or between athletes as desired. At 8:00, judges will call “TIME” and record your total distance after any "tickover". There is no minimum work requirement. Damper setting cannot be changed once the 8:00 is underway - Doing so will dock 500m off the total score. Transition / Rest Window: 8:00-12:00 (4 minutes) Rest under the rig. Recover and reset for 1b. Load/check barbells as needed (your lane will have the correct weights available). Athletes should be behind the working line, listening for the 12:00 start call. Workout 1b) - For Time (Synchro Hang Clean & Jerk) Time window: 12:00-20:00 Score: Time to completion. Or reps completed at cap. At 12:00, male and female pair 1 begins their 30 synchro reps. Once Pair 1 completes 30, Pair 2 begins. Pair 2 completes 30 synchro reps to finish the event. Upon the final synchro rep, the team will cross the “finish” line and time will be recorded. Loading: Locked In: 60/40 kg Movement standards: - Synchro: The judge’s primary synchro point will be the finish position. Both athletes must be locked out overhead at the same time. Locked out= Hips, knees, and arms fully extended. If one athlete finishes early/late, that rep will typically be a no-rep (judge will guide you). - Hang position: Each rep begins from the hang position. Hang position= Bar controlled from above the knee with straight arm. Each “set” must start with a deadlift finishing with shoulders BEHIND the bar Things that might catch you out: - No-reps come from synchro timing, not the lift itself. Know your partner’s pace getting overhead. - First rep being from the floor. You must deadlift the first rep then set to the knee.  - Control the hang with straight arms above the knee. Bouncing off the thigh is allowed as long as arms are straight.  - Overhead lockout together is the key moment - stay patient and finish as one. Judge/Equipment Notes: Judges will manage counting, synchro calls, and time. If there’s a dispute, the judge’s call on the floor is final.  Scoring Summary: Workout 1a: Total max distance in 8:00 Workout 1b: Time to finish 30 + 30 synchro hang clean & jerks (or reps at 20:00)

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

AMRAP 6  1 x 3D Shuttle run 1 x Unbroken set of Deadlifts @ 80/55kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

AMRAP 6  1 x 3D Shuttle Run 1 x Unbroken set of Deadlifts @ 100/70kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

FOR TIME JOURNEY 1 60 KB DEADLIFT JOURNEY 2 60 ALT DB SNATCH JOURNEY 3 60 KB GOBLET SQUAT JOURNEY 4 60 DB PUSH PRESS JOURNEY 5 60 WP GROUND TO OVERHEAD JOURNEY 6 20 DB DEVIL'S PRESS