WOD Explorer

Masters 40+: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs Masters 50+: 4 Rounds of: 20 Double Under 15 Leg Raises 2 Rope Climbs

Elite Team : each teammember has to perform one round: 1) 40 Double Under 10 TTB 4 Rope Climbs 2)  60 Double Under 15 TTB 3 Rope Climbs 3) 80 Double Under 20 TTB 2 Rope Climbs 4) 100 Double Under 25 TTB 1 Rope Climb

Elite: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs

10:00 AMRAP 30 Double Unders 15 Chest To Bar 30 Double Unders 15 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar

10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

WORKOUT DESCRIPTION IQ24.3 This workout is for reps. Time cap: 13 min 3 Rounds  12 Double Dumbbell Hang to Overhead 2x30/22,5kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg NOTES This workout begins with the athlete standing in front of the dumbbells, not touching anything. At the call of “3, 2, 1 ... go”, the athlete may start with 12 double dumbbell hang to overhead, followed by 24 double under. The athlete will perform 3 rounds with the heavyweight. After the first part, the athlete will perform 3 rounds in the same rep scheme with the middleweight of the dumbbells, before completing 3 rounds of the same rep scheme with the lightweight of the dumbbells. After the athlete has finished all 9 rounds of double dumbbell hang to overhead and double under, max reps devil press have to be performed until the time cap (13 minutes). WEIGHTS Elite, Master 35: - Hang to Overhead: 2x30/22,5kg, 2x22,5/15kg, 2x15/10kg -Devil Press: 2x15/10kg Intermediate, Master 40, 45, Teens: 6 rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg SCORE: This workout is for reps. The score is the total number of reps performed in the whole workout. The 3x3 rounds part includes 324 reps and then you add the number of reps from the devil press.  Example:  Athlete A finished the workout with 24 devil presses then his/her score is:  324 + 24 = 348 reps 

WORKOUT DESCRIPTION IQ24.3 This workout is for reps. Time cap: 13 min 3 Rounds  12 Double Dumbbell Hang to Overhead 2x30/22,5kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg NOTES This workout begins with the athlete standing in front of the dumbbells, not touching anything. At the call of “3, 2, 1 ... go”, the athlete may start with 12 double dumbbell hang to overhead, followed by 24 double under. The athlete will perform 3 rounds with the heavyweight. After the first part, the athlete will perform 3 rounds in the same rep scheme with the middleweight of the dumbbells, before completing 3 rounds of the same rep scheme with the lightweight of the dumbbells. After the athlete has finished all 9 rounds of double dumbbell hang to overhead and double under, max reps devil press have to be performed until the time cap (13 minutes). WEIGHTS Elite: - Hang to Overhead: 2x30/22,5kg, 2x22,5/15kg, 2x15/10kg -Devil Press: 2x15/10kg Intermediate: 6 rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg SCORE: This workout is for reps. The score is the total number of reps performed in the whole workout. The 3x3 rounds part includes 324 reps and then you add the number of reps from the devil press.  Example:  Athlete A finished the workout with 24 devil presses then his/her score is:  324 + 24 = 348 reps 

80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes

60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Pull-Ups 60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Toes to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Chest to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Pull Overs Remaining Time - Handstand Push-Ups Time Cap - 11 minutes

AMRAP 10' 8/6 meters worm lunge (sync 3)  16/12 worm shoulder to shoulder (sync 3)  8/6 meters worm lunge (sync 3) 8 meters handstand walk (1)  40 heavy double unders (1) 8 meters handstand walk (1) The athlete that begins the handstand walk each round, must finish the round.

RX - 8 min AMRAP: 10/10 DB OH Lunge Steps @15/22,5kg 30 DU 30 T2B 10/10 DB OH Lunge Steps 20 DU 20 C2B 10/10 DB OH Lunge Steps 10 DU max reps BMU Scaled - 8 min AMRAP: 10/10 DB OH Lunge Steps @10/15kg 60 SU 20 TTR 10/10 DB OH Lunge Steps 40 SU 15 Pull Ups 10/10 DB OH Lunge Steps 20 SU max reps C2B

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

For Time - 20 Minuten Time Cap - 25 Toes to Bar - 12 Burpees over the Bar - 15 Snatches @40kg - 25 Toes to Bar - 12 Burpees over the Bar - 13 Snatches @40kg - 25 Pull Ups - 12 Burpees over the Bar - 11 Snatches @50kg - 25 Chest to Bar - 12 Burpees over the Bar - 9 Snatches @60kg - 25 Bar Muscle Ups - 12 Burpees over the Bar - 7 Snatches @80kg Tiebreak für dieses Workout ist immer die Zeit nach den zuletzt vollständig absolvierten Burpees over the Bar. Diese Zeit sollte immer notiert werden. Dein Ergebnis ist somit die geschafften Reps plus Tiebreak. Solltest du das Workout vollständig vor den 20 Minuten absolvieren, ist dein Ergebnis die gebrauchte Zeit plus Tiebreak. 

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 80kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 70kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 55kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 40kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 50kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 35kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 25kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 40kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 70 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80/55 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.