WOD Explorer

"POWER UP" ÖPPEN Athlete 1  15 cal echo bike  20 CTB 24 m farmers carry walking lunge to finish @ 2 x 15 kg Athlete 2  15 cal echo bike  10 bar muscle up  24 m farmers carry walking lunge to finish @ 2 x 15 kg  TIME CAP: 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 20 CTB 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       

Partner A - 3 RM Squat Snatch Partner B - 3 RM Power Snatch  Cashin 20 DU / 40 SU 

RX (16-44)* RX (45+)  3 Unbroken* Complexes 40/32cal. Row 3 Unbroken* Complexes 30/24cal. Row 3 Unbroken* Complexes 20/16cal. Row (Unbroken) Complex 10 Single Under  10 Double Under  10 Cross Over Solltest Du hängen bleiben oder Dein Seil sich verhaspeln, startest Du den jeweiligen Komplex wieder von Neuem. Du kannst Dich also nach einer Runde (10-10-10) kurz sammeln bzw. pausieren oder weitermachen um Runde 2 zu beginnen!  Im Wechsel von den Single Under zu Double Under sowie von den Double Under zu den Cross Overs sind Zwischensprünge erlaubt; solange Du nicht hängen bleibst.  RX 45+ hast Du eine Sprungsequenz absolviert kannst Du pausieren um die nächste Sprungsequenz am Stück zu meistern. Der Complex muss also nicht Unbroken sein. Für die persönlichen Einstellungen sowie das Zurücksetzen des Rudergerätes ist der Athlet selbstverantwortlich. ___________________ SCALED (16-44)* SCALED (45+) 3 Complexes 30/24cal. Row 3 Complexes 24/18cal. Row 3 Complexes 18/12cal. Row Complex 20 Single Under  10 Cross Over 10 Single Under Solltest Du hängen bleiben oder Dein Seil sich verhaspeln, startest Du den jeweiligen Komplex wieder von Neuem. Du kannst Dich also nach einer Runde (20-10-10) kurz sammeln bzw. pausieren oder weitermachen! Zwischen den einzelnen Sequenzen sind Zwischensprünge erlaubt  (solange Du nicht hängen bleibst). SC 45+ hast Du eine Sprungsequenz absolviert kannst Du pausieren um die nächste Sprungsequenz am Stück zu meistern. Der Complex muss also nicht Unbroken sein. Für die persönlichen Einstellungen sowie das Zurücksetzen des Rudergerätes ist der Athlet selbstverantwortlich. Details zum Workout findest Du im Video.  Bei Fragen nutze die  "AREA57" Whats App Gruppe.

RX (16-44) 50/40cal. Ski Erg 50 Toes to Bar 30/24cal. Ski Erg 25 Toes to Bar RX (45+) 40/30cal. Ski Erg 40 Toes to Bar 20/15cal Ski Erg 20 (alt.) Toes to Bar SCALED (16-44) 40/30cal. Ski Erg 40 Toes above Hips 20/15cal. Ski Erg 20 Toes above Hips SCALED (45+) 30/20cal. Ski Erg 30 Knees above Hips 20/15cal. Ski Erg 20 Knees above Hips ____________ "Movement Standards" erfährst Du im Video

5MIN TC. to find a 1 Rep Max Bench Press  (all categories)   WICHTIG! Brustkontakt mit der Langhantel. Arme voll durchstrecken. Einen Person zum Gewichte aufladen kannst Du Dir als Hilfe nehmen  (sonst wird es zu voll unterm Rack). 1MIN REST (Zeit zum Ab-/umbauen für Part B welcher ab der 6MIN startet.)

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  15 cal Echobike. 10 Frontsquat 40 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  10 cal Echobike. 10 Frontsquat 30 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Wod 3B. Atlet A: 15 cal Echo Bike. 10 front squats/back squats, individuel vægt. Atleter skal selv skifte vægte, læg vægt på det i briefing. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's (Den nærmeste 2,50nedad). Man tagger på cyklen

Wod 3B. Briefingpause efter 3A: 4/2 runder på tid. En hel runde hver ad gangen. Atlet A: 10 cal Echo Bike. 10 front squats/back squats. Atleter skal selv skifte vægte. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's Man tagger på cyklen

FOR TIME 10 Devil Presses  20 Db Box Step Over  30 Toes to Bar 100 Double Unders 30 Toes to Bar 20 Db Box Step Over 10 Devil Presses TIME CAP: 12 MIN

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

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

For Time 7min 10 sec L-Sit hold on plate @10kg 20 Toes to Bar 10 sec L-Sit hold on plate 200 DU 10 sec L-Sit hold on plate 20 Toes to Bar 10 sec L-Sit hold on plate RX 30-44 200 DU 45-54 160 DU 55- 120 DU 6 sec Lsit Scaled 30-44 200 SU 6 sec Lsit 45-54 160 SU 6 sec Lsit

3 rounds for time: 30 synchro DU 10-20-30 strict HSPU 10-20-30 synchro alternating DB Snatch 30 synchro DU 10-20-30 BMU 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: RX - MM: 1x22,5 & 1x27,5kg RX - MF: 1x15 & 1x22,5kg RX - FF: 1x15 & 1x17,5kg 10min Timecap: Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 BMU -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU sind immer synchro zu erledigen -BMU & strict HSPU können aufgeteilt werden -DB Movements abermals synchro, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. DU - Punkte der Synchronisation: 1) Bodenkontakt 2) Luftstand alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 30 DU 10-20-30 kipping HSPU 10-20-30 synchro alternating DB Snatch 30 DU 10-20-30 C2B 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: scaled - MF: 1x10 & 1x17,5kg scaled - FF: 1x7,5 & 1x12,5kg Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 C2B -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU, C2B und kipping HSPU können nach Belieben aufgeteilt werden -DB Movements sind synchro zu erledigen, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

AMRAP10 Int. Male/Female   30 Double Unders 1 Bar Complex:  5 Toes to Bar + 3 C2B Pull ups/Pull ups + 2 Bar Muscle Ups/C2B Pull ups Every break of the complex - 12 Wallballs 9/6kg  Scaled Male/Female :  30 Single Unders 10 Hanging Leg raises + 5 Pull ups / 10 Hanging Leg raises + 10 Ring Rows  Every break of ONE movement - 12 Wallballs 6/4kg 

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

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 100 Double Unders 50 1DB Box Step Overs 50 DB Snatches 50 Thrusters 50 DB Snatches 50 1DB Box Step Overs 100 Double Unders Rx: 50/35; 22.5/15kg Sc: 40/25; 15/10kg; 150 Single Unders Cap= 14 min

THE TEAMS HAVE A TOTAL TIME OF 16:00 MINUTES TO FINISH TEST 1A FOR TIME FOR TIME 1 ROUND OF: 200 Single Unders [split anyhow] 8 Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 30 Kipping Handstand Push Ups [split anyhow 150 Double Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 20 Strict Handstand Push Ups [split anyhow] 100 Reverse Single Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double DB Bench Press [split anyhow] 10 Wall Facing Handstand Push Ups [split anyhow] _______________ TEST 1B STARTS IMMEDIATELY AFTER COMPLETING TEST 1A. _______________ 70+ & 80+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg 90+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks 100+ ♀DUMBELLS @2x 10kg ♂DUMBELLS @2x 15kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks

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.

Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run

AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run