WOD Explorer

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 15 kg) Burpee Box Jump Over (50 cm) TC 5 min Rest 3 min   B dalis 08:00 - 13:00 For time, IGYG 150 DU 40 Pull Ups (tie-break) 10 C2B TC 5 min Rest 3 min C dalis 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg / 15 kg) Burpee Box Jump Over (60 / 50 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 15 kg / 10  kg) Burpee Box Jump Over (50 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 Pull Ups (tie-break) 10 C2B TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg) Burpee Box Jump Over (60 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

1RM - BACK SQUAT Not: Test 2A startar på minut 0. Efter T.2A-Vila 3 minuter (01:00-04:00). Test 1B startar på minut 4. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

AMRAP Varje varv genomförs med:   (Reps - Workout) 50 - SINGLE UNDER 5 - SQUAT CLEAN * 25 - DOUBLE UNDER 5 - SHOLDER TO OVERHEAD * Not: Test 1B startar på minut 4. * Vikt: Herrar 60kg, damer 40kg Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

120 DU (shared) 10 Wall Walks (sync) 20 Box Get Overs (shared) 30 HSPU (shared) 30 Pull ups / 8 BMU (shared) 20 Single DB Thrusters @22.5/15kg (sync) 10 Sand Bag Over Obstacle (shared) 60 COSS OVER SINGLE UNDERS

300 double unders (150+150) 20 synchro rmu/bmu 10 snatches 100/70kg

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 

RX Part A: For Time Cap 6 min 200 Double Unders (alternate on 50 reps) 60 Toes to Bar (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete) Rest between Part 1 and 2 if you finish within the Time Cap! Scaled Part A: For Time Cap 6 min 200 Single Unders (alternate on 50 reps) 60 Toes to Bar at 50% (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete)

FOR TIME 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES TIME CAP: 8 MINUTES NO TIEBREAK TIME ELITE / RX / MASTER 35+ 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES 22.5/15 KG INTERMEDIATE 60 DOUBLE UNDERS - EACH 20 SYNC. PULL-UPS 40 SYNC. DUMBBELL SNATCHES 17.5/12.5 KG SCALED 42 DOUBLE UNDERS - EACH 14 SYNC. PULL-UPS 28 SYNC. DUMBBELL SNATCHES 15/10 KG

80 Double Unders 3 legless Rope Climbs 10 Thrusters (60kg/45kg) 80 Double Unders 20 Chest2Bar Pull Ups 10 Thrusters 80 Double Unders 10 Bar Muscle Ups 10 Thrusters Masters 45+: Rope Climb + 50kg/35kg Masters 55+: Rope Climb + 40kg

120 Double Unders 3 legless Rope Climbs 10 sync Thrusters (60kg/45kg) 120 Double Unders 20 Chest2Bar Pull Ups 10 sync Thrusters 120 Double Unders 10 Bar Muscle Ups 10 sync Thrusters Intermediate: Rope Climbs

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 70kg 100 Heavy Double unders 10 Squat cleans @ 100kg Time Cap: 8 min

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 65kg 60 Heavy Double unders 10 Squat cleans @ 90kg Time Cap: 8 min

For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 60kg 60 Heavy Double unders 10 Squat cleans @ 80kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 50kg 100 Heavy Double unders 10 Squat cleans @ 70kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 45kg 60 Heavy Double unders 10 Squat cleans @ 60kg Time Cap: 8 min

For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 40kg 60 Heavy Double unders 10 Squat cleans @ 55kg Time Cap: 8 min

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @80kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @80kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @60kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @60kg

Test 3: Bodyweight Age Groups 30-34 Through 55-59 Every 3 Mins for 3 Rounds Athletes Will Perform: 60 Double Unders 12 Toes-to-Bar 12 Box Jumps (61 cm/ 51 cm) Then AMRAP Toes to Bar in the Remaining Time Rest 1:00 Between Rounds Age Groups 60-64 and 65+ Every 3 Mins for 3 Rounds Athletes Will Perform: 30 Double Unders 10 Toes To Bar 12 Box Jumps Or Box Step Ups (61 cm/ 51 cm) Then AMRAP Toes To Bar in the Remaining Time Rest 1:00 Between Rounds Test 3 Flow Athletes start on the starting line. On the start signal a three minute clock will start, athletes will begin their Double Unders. Athletes will then move to their pull-up bar and complete their required number of Toes to Bar. Athletes will then move to their box where they will complete 12 box jumps (or step ups for some age groups). After completing their box jumps, athletes will return to their pull-up bar and perform as many toes to bar as possible in the remaining time. When the 3 minute clock expires, athletes will have 1 minute to rest before the second 3 minute interval begins. Athletes will follow the same pattern during the second and third interval. Test 3 Movement Standards For complete movement standards please see the entries for “Double Under ID 10.07,” "Toes to Bar ID 7.01," “Box Jump ID 10.04,” and “Box Step Up ID 15.11,” in the International Functional Fitness Federation's Movement Standards Test 3 Special Regulations The score for this test will be the total number of repetitions completed by the athlete across all 3 rounds. This includes the Double Unders, Toes to Bar, and Box Jumps that are part of the buy-in each round. Athletes must step down from their Box Jumps on each repetition. They may not jump down. Age Groups 60-64 and 65+ have the option to do box step ups instead of performing box jumps. The rope must spin forward on double unders. Athletes may start with their jump rope in their hand each round. Athletes restart at the beginning of the amrap each round.

Min 0 - Min 10: Part A - For time 2 rounds of: 50 Singleunder 500m Bike Erg 12 Box Jump Over ( 50cm ) 14 syncro Overhead Lunges ( 15kg/10kg ) into 2 rounds of: 50 Doubleunder 500m Bike Erg 12 Box Jump Over ( 60cm ) 14 syncro Overhead Lunges ( 22,5kg/15kg ) Min 10 - Min 12 Rest Min 12 - Min 18: Part B Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 150 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 100 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

For Time: 150 Double Unders 25 Burpee Box Jump 60/50cm 1000m Row 25 Burpee Box Jump 60/50cm 150 Double Unders

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump.  REP START - Standing free. Holding both ends of a jump-rope – one in each hand.  REP END - Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

1RM - BACK SQUAT Not: Test 2A startar på minut 0. Efter T.2A-Vila 3 minuter (01:00-04:00). Test 1B startar på minut 4. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas snett bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.