WOD Explorer

Test 2.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 40:00 - 50:00 Vila: 50:00 – 56:00 For time 3 rounds 100 double unders* 20 sync** DB power clean 20 sync** DB shoulder to overhead *A1 = R1, A2 = R2, A3 = R3 **2 atleter synkar  Vikter: 2 x 22.5 kg / 2 x 15 kg Flöde: Start sker bakom startlinjen. När tiden startar får A1 börja med att utföra 100 double unders. A1 måste göra alla 100 double unders innan laget får gå vidare till nästa övning. När 100 double unders är avklarade ska 20 sync db power clean och 20 sync db shoulder to overhead utföras. Två atleter måste synka dessa övningar men det är fria byten. Alla byten sker bakom startlinjen. När atleterna synkar står de på rad och båda kollar mot startlinjen. Varv två måste A2 göra 100 double unders innan laget får gå vidare till de synkade övningarna. Sista och tredje varvet börjar med att A3 gör 100 double unders och därefter utför laget de synkade övningarna. Målgång sker när de två som avslutat sista repen med shoulder to overhead på varv tre sprungit över startlinjen.  Förtydligande standards: Sync sker i toppen för båda DB rörelserna. Atleterna står på ett led enligt floor plan och kollar mot startlinjen. Ena atleten står med andra ord bakom den andra. Single Unders hoppas med blicken mot hantlarna (ryggen mot startlinjen). Utrustning/lag: 4 x 22.5 kg 4 x 15 kg Score: Tid eller reps vid time cap

Test 3.3 Endurance (Team of 3) Note: MMF eller MFF Tid: 28:00 - 44:00 (16 min) Vila: 44:00 - 49:00 (5 min) AMRAP 16 min A1) Row for calories A2) AMRAP 16 minuter (8 x 2 minuter) Min 0-2: double unders Min 2-4: burpee box jump overs Min 4-6: wall balls Min 6-8: shuttle runs (5 meter) Min 8-10: double unders Min 10-12: burpee box jump overs Min 12-14: wall balls  Min 14-16: shuttle runs (5 meter) Flöde: Start sker med alla atleter bakom startlinjen. På signal springer en atlet fram till roddmaskinen och börjar ro. En annan atlet påbörjar första tvåminutersintervallen med double unders, medan den tredje stannar kvar bakom startlinjen. Det är fria byten under hela testet, men alla byten måste ske bakom linjen – oavsett om det gäller rodd eller AMRAP-övningarna. Varannan minut byts övning i AMRAP: double unders → burpee box jump overs → wall balls → shuttle runs → sedan om igen. Roddmaskinen hålls igång under hela de 16 minuterna. Förtydligande standards: Rodd Kalorier kollas när den stannat efter 16 minuter. En får ej dra efter klockan stannat men kalorierna får ticka upp efter 16 min och tas när rodden stannat. Shuttle runs - Vid start får atleten börja springa direkt, men vid varje vändning måste båda fötterna och en hand nudda bakom linjen. - Reps räknas först när man sprungit fram och tillbaka. - Det är inte tillåtet att byta atlet mitt i en rep – en helt rep måste vara klart innan byte sker. - 1 rep = 2 x 5 m Urustning/lag: 1 Concept2 Row 1-3 hopprep (atleters egna) 1 låda (endast en denna gång) 1 wall ball 9 kg 1 wall ball 6 kg 2 wall ball targets på 300 cm för herrar och 275 cm för damer.    Score: Tvådelad score.  - Antal kalorier på rodden - Antal reps på amrap  Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

Test 4.2 Bodyweight (Team of 2) Note: M1F1 Tid: 21:00 - 30:00 (9 min) Vila: 30:00 - 37:00 (7 min) For time: A1 3 rounds for time: 25 single unders 10 pull-ups 25 double unders 10 chest-to-bar pull-ups A2 3 rounds for time: 25 single unders 10 chest-to-bar 25 double unders 5 bar muscle ups       Flöde: Start sker bakom startlinjen. Innan start ska ni också bestämt vem som är A1 och A2 av M1 och F1. A1 börjar göra sina 3 varv. När A1 är klar springer A1 tillbaka över startlinjen och växlar in A2. Därefter kör A2 sina tre varv. När A2 är klar springer A2 tillbaka över startlinjen och tid ges. Förtydligande standards: För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Utrustning/lag: Hopprep (atleterna har egna) En riggplats för chest to bar och bar muscle ups Score: Tid eller reps vid time cap

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - All individual and Pairs athletes will complete these WODS - Workouts in C test cardio output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - C1 and C2 will each be scored as 25% each of the total weighting of Workouts C, with C3  forming 50% of the weighting for Workouts C - Workouts C are now live in the Circle 21 app - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row for athletes who will not be able to perform the Double Unders.  - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes 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. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

FOR TIME (no timecap) 50-40-30-20-10 cal row 50-40-30-20-10 DB box step overs 100-80-60-40-20 double unders Dumbbells: 22.5 / 15 kg (all divisions) Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

EVENT 2: “HOLD TIGHT” For Time Time Cap: 12 minutes 3 Rounds 50 Double Unders 20 Toes to Bar  then, directly into 3 Rounds 10 Power Cleans  3 Rope Climbs  Rx Men: Power Clean 80kg

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

5-4-3-2-1  Legless Rope Climbs /Rope Climbs (for Women) 100-80-60-40-20  Double Unders

For Time 20-16-12-8-4  Rope Climb - Legless Rope Climb (order: LLRC/RC/LLRC/RC) 200-160-120-80-40  DU (shared between F/F M/M pairs) Time Cap: 25 minutes

19-23 Division AMRAP 10 min  60 Double Unders 20 TTB 40 Single Cross Overs 15 CTB 20 Double Crossovers 10 Bar Muscle Ups 15-18 Division AMRAP 10 min  50 Double Unders 15 TTB 30 Single Cross Overs 10 CTB 10 Double Crossovers 5 Bar Muscle Ups 12-14 Division AMRAP 10 min  40 Single Unders 10 TTB 20 Single Cross Overs 10 Pull Ups

FOR TIME – 6 ROUNDS, ALTERNATING ATHLETES 450/550M ROW 1 ROUND TERRIBLE TRIAD 10 DB BOX STEP OVERS 20 TOES TO BAR 40 DOUBLE UNDERS Time cap: 16 min Vikter: DB's 2x15/22,5kg, 50/60cm box Standards:  Byte: Atlet som arbetar på rodden får inte lämna roddmaskinen förrän den fått godkänt av sin domare och blivit taggad av sin lagkamrat. Övrigt : Se separat movement standards Scoring:   1. Tid 2. Reps Flöde: Se video

WOD 3 - Timecap 11 Minutes For Time ROCKET 75 Double Unders  30 Handstand Pushups 30 Cal Row 30 Double Dumbbell Thrusters 22.5kg/15kg 20 Handstand Pushups 20 Cal Row 20 Double Dumbbell Thrusters  10 Handstand Pushups 10 Cal Row 10 Double Dumbbell Thrusters  75 Double Unders  KENNEDY 50 Double Unders  10 Wall Walks 30 Cal Row 20 Double Dumbbell Thrusters 22.5kg/15kg 10 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  10 Handstand Pushups  10 Cal Row 10 Double Dumbbell Thrusters  50 Double Unders WOOD 30 Double Unders / 60 Single Unders 5 Wall Walks  30 Cal Row 20 Double Dumbbell Thrusters 15kg/10kg 5 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  5 Wall Walks 10 Cal Row 10 Double Dumbbell Thrusters  30 Double Unders / 60 Single Unders WOD 3 Score – Time to complete the workout, or total reps completed within the time cap Scaling // Rocket: HSPU scaled to 15/10/5 wall walks at ranking penalty Kennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penalty Wood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders. Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00. Movement Standards //  Double Unders This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s. Single Unders This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts .  Handstand Pushups A tape line is placed 10 inches from the wall and 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 Wall Walks Set Up -  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. On the command Go a visible hand release must be made before any other movement is made. 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 before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line. Partial Wall Walks 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed. ◦ No part of the hand may be touching the line.  2. Both hands must remain in front of the tape until both feet are on the wall.  3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  ◦ The fingers may NOT be touching the tape line.  4. On the descent, the feet must remain on the wall until both hands are in front of the tape line.  ◦  No part of the hand may be touching the line.  5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed. ◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.   ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no rep Double Dumbbell Thrusters The athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted. Row Monitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

4 Rounds of: 50 Double Under 10 double DB STOH @2x22,5/ 30 3 Burpee Rope Climbs Masters 40+: @2x15/ 22,5 Masters 50+: @2x15/ 22,5 2 Burpee Rope Climbs TimeCap: 8min.

10min AMRAP You go, I go 50 Double Under 10 double DB STOH @2x15/ 22,5 2 Burpee Rope Climbs

You Go, I Go, M/F teams 10min. AMRAP 50 Double Under each 10 double DB STOH synchro @2x22,5/30 4 Burpee Rope Climbs split MF Pairs switch after each round, other MF team has to perform a bar hold as long as the other team works. (1 person holds)

4 Rounds of: 15+ 50 Double Under 10 double DB STOH @2x10/15 2 Burpee Rope Climbs 4 Rounds of: 12+ 50 Single Under 10 double DB STOH @2x5/ 10 2 Burpee half Rope Climbs TimeCap: 8min.

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg 

Rx Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @15/22,5 6 lanes Partner Carry 50 Double Under each Intermediate Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @10/15 6 lanes Partner Carry 30 Double Under each Scaled Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @10/15 8 Synchro Devil Press @10/ 15 6 lanes Partner Carry 50 Single Under each Adaptive Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @xxx 13 DB STOH @xxx 16 KBS @xxx 50 Single Under/ Plate Jumps

Workout Description: Team Event 1 This workout is for time.  Time cap: 9 min. Elite Team 21 Cal Bike / 200m Run 21 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male A 40 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male B 40 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male of Choice 40 Heavy Double-Unders Female of Choice Weights: Elite Team +Female: 35kg  +Male: 50kg  +Female: 40kg  +Male: 60kg  Intermediate Team 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male A 30 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 12 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male B 30 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male of Choice 30 Heavy Double-Unders Female of Choice Weights: Intermediate +Female: 35kg  +Male: 50kg  +Female: 40kg  +Male: 60kg 

Workout Description: Individual Event 4  This workout is for time.  Time cap: 9 min. Elite, Master 35, Intermediate, Master 40/45, Teens Score A (TC: 2 min) 500/400 m Row for time 1 min Rest Score B (TC: 6 min) 5 Rounds 20 Heavy Double-Unders 10/8 Cal Row 5 Burpees over Rower

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders.  - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes 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. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

FOR TIME "I GO, YOU GO“ 21, 21, 15, 15, 9, 9 Thrusters 42, 42, 30, 30, 18, 18 Double Unders / Single Unders × 3 PAIR M-M 1st MALE: 40kg 2nd MALE: 30kg PAIR M-W MALE: 30kg FEMALE: 25kg

26.5 A, E3MOM (1min Rest btws) 4 Sets 80 DU 16 DB Sn (25/17.5kg) Max reps BBJO After 16min into 26.5 B, TC 6min DB OH-Hold (25/17.5kg)

26.5 A, E3MOM (1min Rest btws) 4 Sets 60 DU 16 DB Sn (22.5/15kg) Max reps BBJO After 16min into 26.5 B, TC 6min DB OH-Hold (22.5/15kg)

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

2 rounds of : 12 SA DB hang c&j (alt.) 8m SA DB oh walking lunges 8 SA DB devil press 8m SA DB oh walking lunges 8 / 12 toes to bar -then -  Buy out: 120 double unders TIME CAP 9’ Scaled : Dummbell 10/17,5kg , Knee raises, 250 single unders Advanced : Dummbell 12,5 / 22,5kg Master 35+ / 40+ :  Dummbell 22,5kg Rx : Dummbell 25kg

"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Single Unders (share anyhow)  30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow)  50 DB Snatch @ 1 X 12 kg  40 DB Hang Clean & Jerk @ 1 X 12 kg  30 DB Thrusters @ 1 X 12 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 4 kg (skalad)  1 Dumbbell @ 12 kg  Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  75 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 x 17,5 kg  40 DB Hang Clean & Jerk @ 1 x 17,5 kg  30 DB Thrusters @ 1 x 17,5 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" ÖPPEN  3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"POWER UP" VETERAN Athlete 1  15 cal echo bike  18 pullups  24 m farmers carry walking lunge @ 2 x 15 kg Athlete 2  15 cal echo bike  6 bar muscle up  24 m farmers carry walking lunge @ 2 x 15 kg  TIMECAP: 10 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 18 pullups följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar, och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf