WOD Explorer

*Sporcu her iki harekette de kaldıracağı ağırlığı kendisi belirler. (The Atlete will decide for weight for each movement)  *Squat clean için ayrı front squat için ayrı ağırlık belirleyebilir (The Athlete can choose two different waits for squat clean and front squat) *Skor; her iki hareket için ayrı ayrı hesaplanacak tekrar sayısı çarpı kaldırdığı birim sonuçlarının toplamından oluşacaktır (Score will be total of repetition x weight calculation for each movement)

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Elite Male 100-110-120-130-135-140-145-150-155-160 Elite Female 60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 105 Intermediate Male: 90 – 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 – 140 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

Clean Ladder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Weight :100 –105 –110 – 115 – 120 – 125 – 130 – 135 – 140 -145 kg

Clean Ledder : 40s ON 20s OFF – in 20s move to the next weight TieBreak : Max reps Front Squats at the last weight in the remaining time up to 40s Intermediate Male: 90- 95 –100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 kg Intermediate Female: 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 kg

For Time (TC 6 min) 21-15-9 Front Squats 50/35 kg DB Devil Press 1X 22,5/ 15 kg

Test 4: Skill Age Groups 30-34 Through 50-54 As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) Handstand Full Pirouette 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Single Dumbbell Overhead Squat (22.5kg/15kg) 10 meter Backwards Handstand Walk Age Groups 55-59 Through 65+ As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Double Dumbbell Overhead Carry Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) 5 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Double Dumbbell Front Squats (22.5kg/15kg) 10 meter Handstand Walk Test 4 Flow  Athletes start on the starting line. On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions. At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute. Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a handstand walk depending on their division. At the end of the 4 minutes, athletes will again rest for 1:00 minute. At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division. The test will be over when the 5 minute clock expires. The athletes total score will be the total number of repetitions completed across all 3 amraps. Test 4 Movement Standards For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,” “Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional Fitness Federation's Movement Standards Test 4 Special Regulations Athletes may break up their handstand walks. The minimum increment for any handstand walk is 2.5 meters. The score for this test is the total number of repetitions performed across all 3 amraps.

DEATH BY EMOM Min 0 : max cal Row Min 1 : 1 Deadlift 1 Hang Clean 1 Front Squat into max cal Row Min 2 : 2 Deadlift 2 Hang Clean 2 Front Squat into max cal Row ... Add 1 Rep each until you fail within the minute. Weights : 40kg (M), 25kg (F) Score : cal Row + rounds & reps Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted.  Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead.  REP START - Standing tall. Object supported in the front-rack  REP END - Overhead lock-out  REP REQUIREMENTS - None.  CYCLE & POST REP - The object can be returned to rep start in any controlled manner.

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START - Vertical hang from horizontal bar.  REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

In a 3 Minute Window: 1 Complex of 1 Clean 2 Front Rack Reverse Lunges (L/R) 3 Front Squats Tiebreaker: Max Reps Front Squats after Complex

Test 1 - Strength 5:00 to find a max complex of: Clean + 3 Front Squats +Jerk Equipment list: Olympic Barbell Weight Plates. Standard 450mm Bumper plates and fractional plates are permitted.  Clips or collars *Weights are to be recorded in KG. If plates used are marked in pounds the pound total must be multiplied by 0.454 and rounded down to the nearest 0.5kg Flow: When the timer starts, athletes will have 5:00 to perform a successful complex. The bar can start pre-loaded. Athletes can have as many attempts as they want, but only successful attempts will count. Before each attempt, the athlete must tell the camera what weight is on the bar. The complex has to be completed within the 5:00 window. If you haven’t finished the complex in full, it does not count. Any variation of Clean can be used. Any variation of shoulder to overhead can be used. Movement Standards: CLEAN, ANYHOW - ID 3.01 PAGE 23 Athlete moves object from ground to shoulders in one fluid motion.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground or hang to front rack. Must be a clean movement.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. SHOULDER TO OVERHEAD - ID 5.05 PAGE 44 Athlete moves object from shoulders to overhead.  REP START - Standing tall. Object supported in the front-rack  REP END - Overhead lock-out  REP REQUIREMENTS - None.  CYCLE & POST REP - The object can be returned to rep start in any controlled manner.

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START - Vertical hang from horizontal bar.  REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

For Time (Timecap 6min): Athlete A has 3 minutes to complete 6-4-2 Squat Clean 70kg - 80kg - 90kg/50kg - 55kg - 60kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 100kg - 120kg - 140kg/75kg - 85kg - 95kg *Scaled: Athlete A has 3 minutes to complete 6-4-2 Front Squats 60kg - 67kg - 75kg / 42kg - 47kg - 52kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 80kg - 90kg - 100kg / 65kg - 70kg - 75kg *Beginner: Athlete A has 3 minutes to complete 6 - 4 - 2 Back Squats 50kg - 55 kg - 60kg / 35kg - 40kg - 45kg Athlete B has 3 minutes to complete 12-8-4 Deadlifts 65kg - 70kg - 80kg / 50kg - 55kg - 60kg **for each missed rep 1sec will be added to the timecap

Every 2 minutes x 6 Alternate full rounds 6 TTB 9 Hang Power Clean (25/30) 12 Front Squats (25/30) Max Ski Erg Calories in time remaining SCORE: Calories

For Time: 10 Rounds 10 Toes to Bar 10 Front Squat 60/45kg Time Cap: 10 min

Time Cap: 11 minutes (0:00–11:00) Workout #1 (Pair 1): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות באופן חופשי. לאחר השלמת 150 קלוריות – מנוחה עד סוף מגבלת הזמן (11:00). Workout #2 (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Time Cap: 11 minutes (begins after Part One ends) Workout #3 (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 משקל: גברים – 60 ק"ג / נשים – 35 ק"ג  מבנה העבודה: בדיוק כמו בחלק הראשון: 15–12–9–6 חזרות Relay. כל ספורטאי משלים את כל הסט שלו לפני שהשני מתחיל. Workout #4 (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות כרצונם.

Workout 2: Teams of 4: MMFM For Load: 0:00 - 7:00: Pair A (2 Athletes) Establish 1RM Clean. 7:00 - 14:00: Pair B (2 Athletes) Establish 3RM Front Squat (From Rack). Score: Total weight of all 4 athletes' successful lifts.

EMOM 6 Max same weight on: Scaled:  Woman - Back squat Man - Front squat Advance: Woman - Front squat Man - Over head squat

TEST 2: STRENGTH All Age Groups 7 Minute Window to Establish a Max Complex: 1 Power Clean 1 Front Squat 1 Power Clean 1 Front Squat Test Flow Athletes begin at the buzzer and have 7 minutes to perform the complex at the heaviest possible load. Multiple attempts allowed. Movement Standards • Power Clean: ID 3.01 • Front Squat: ID 1.05 For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All four movements must be performed unbroken. • Bar may not be dropped or rested on floor mid-complex. • Power cleans only: hips may not pass below parallel. • Clips required before each attempt. • Athletes must remain in designated lifting zone.

You Go I go 2 Rounds: 5 Power Snatch/ Power Clean 4 OHS/ Front Squat 3 S2O After 2 rounds find your 1RM               1.              2. RX:    55/45       60/50 ADV: 60/35       65/40 SC:   40/25       45/30

MIX is a 10'' TC 30x Back Squat 90x DU 30x Pull Up 25x Front Squat 75x DU 25x Chest to Bar Pull Up 20x Overhead Squat 60x DU 20x Bar Muscle Up 35-39: 60/40 40-44: 50/35 45-49: 40/25 50+: 40/25 Tie Break - Zeit nach C2B

A: Minute 0-3 Find a heavy complex of: Clean + Frontsquat + HangClean Minute 3-4 Rest  B: Minute 4-14  For Time (TC 10min)  12-10-8-6-4  - T2B - Frontsquats MM 60kg FF 40kg - Any clean is allowed: power clean or squat clean. - You may use two different bars for this workout. - The bar can be loaded before starting the first 3 minutes. - The first front squat in Part B can be a squat clean.

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (50/35kg) 3 Lateral BotB 5 Thruster (50/35kg) 4 Lateral BotB 5 Thruster (50/35kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (42.5/30kg) 3 Lateral BotB 5 Thruster (42.5/30kg) 4 Lateral BotB 5 Thruster (42.5/30kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 4 Thruster (35/25kg) 2 Lateral BotB 4 Thruster (35/25kg) 3 Lateral BotB 4 Thruster (35/25kg) 4 Lateral BotB ...

0:00 - 10:00 Minuten 10 min Zeitlimit Übungen: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead Score = die Summe der vier je schwersten Lifts (KG) = schwerster Lift Person A + schwerster Lift Person B + schwerster Lift Person C + schwerster Lift Person D Workout Flow & Regeln Zusammengefasst: in einem Bewegungsablauf, jede Person mindestens einmal, niemals gleichzeitig Die Teams haben 10 Minuten Zeit, um für alle Athleten ein 1 Rep Max Clean + Front Squat gefolgt von Shoulder to Overhead durchzuführen. Die 10 Minuten können ansonsten frei eingeteilt werden. Jede Bewegung muss einzeln und vollständig absolviert werden und nicht direkt ineinander überfließen. Also zuerst ein Max Clean, dann einen Front Squat vollständig durchfürhen und dann nach dem Front Squat in die Shoulder to Overhead. Es darf mit Schwung gearbeitet werden aber nicht aus dem vorherigen Übungsablauf. Die Teams verfügen über eine 20-kg-Langhantel für Männer, eine 15-kg-Langhantel für Frauen, ein Paar Hantelklemmen und ausreichend Gewichtsscheiben. Die Klemmen müssen immer verwendet werden. Es hebt immer nur ein Athlet gleichzeitig, während die nicht arbeitenden Athleten beim Be- und Entladen der Langhantel helfen dürfen. Athleten können innerhalb der 10 Minuten so viele Versuche absolvieren, wie sie möchten, und das Gewicht auf der Stange reduzieren, falls ein Versuch misslingt. Beginnt ein Athlet seine erste Wiederholung des Komplexes vor Ablauf der 10 Minuten, darf er den Versuch beenden und ein Ergebnis eintragen, auch wenn dies über die 10-Minuten-Marke hinausgeht. Movement Standard Clean - Die Athleten müssen die Langhantel vom Boden in die Front-Rack-Position bringen, mit gestreckten Beinen und vollständig geöffneten Hüften. Athleten dürfen einen Power Clean oder einen Squat Clean ausführen. Entscheidet sich der Athlet für einen Squat Clean, muss er/sie nach dem Clean zusätzlich einen Front Squat ausführen. Front Squat - Die Athleten müssen eine Kniebeuge bis zur vollen Tiefe ausführen, wobei die Hüftfalte unter die Höhe der Knie kommt, und anschließend vollständig aufrecht stehen, mit gestreckten Beinen und geöffneten Hüften. Shoulder to Overhead (STOH) - Die Athleten müssen die Langhantel aus der Front-Rack-Position über den Kopf drücken oder stoßen (Press oder Jerk), bis eine vollständig gestreckte Überkopfposition erreicht ist, mit gestreckten Beinen, geöffneten Hüften und gestreckten Armen. Wenn der Athlet einen Split Jerk verwendet, müssen die Füße wieder nebeneinander (parallel) gebracht werden, um den Versuch gültig abzuschließen.

Workout 1 AMRAP 12min 48 double unders 16 back rack lunges 8 burpee over bar (any style) directly into Individuals + Masters: 3 RM Front Squat Teams: 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) TimeCap: 5min Weights for Individuals+Teams 60kg/40Kg Weights for Masters 45kg/30kg

00:00-10:00 AMRAP  Buy in: 50 cal Echo Bike (FF: 40)  in remaining time amrap of: 9 synchro Toes to bar  6 synchro Dual DB Front Squats  3 synchro Dual DB Devil´s Press

Test 1.1 Strength (Team of 4) Note: MMFF Tid: 00:00 - 12:00 Vila: 12:00 - 17:00 1 Rep Max: Complex 1 clean 1 fron Squat Flöde: Start sker vid de tomma skivstängerna och när klockan startat får atleterna börja lasta stängerna. En atlet lyfter i taget och måste säga sin vikt till domaren innan complexet påbörjas. Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter. Varje atlet får utföra så många lyft den vill samt i vilken ordning som helst. Alla atleter får hjälpa till att lasta av och på vikter. Alla complex måste vara godkända innan time cap. Damer lyfter med 15-kilosstång och herrar med 20-kilosstång.  Förtydligande standards: Complex Clean + front squat måste utföras utan att stången släpps och kommer ner till golvet mellan lyften. Clean är anyhow dvs både power clean och squat clean är tillåtet. Skulle en atlet få no rep på front squat exempelvis på djupet och atleten fortfarande håller i stången kan atleten göra ett nytt försök på front squaten. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 4 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Score: Vikt - Tyngsta complex (M1+M2+F1+F2) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan https://swe3f.se/wp-content/up loads/2025/03/Floorplan_Seriematch-1.pdf Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 2.5 Power (Team of 4) Note: MMFF Tid: 72:00 – 90:00 4 rounds for time (1 round/athlete):  18 front squats  15 bar facing burpees over bar Flöde: Start sker bakom startlinjnen. A1 börjar med att utföra ett varv av 18 front squat följt av 15 bar facing burpees over bar. Därefter tar sig A1 tillbaka över startlinjen och växlar in A2. A2 utför samma ordning som A1 och växlar sen in A3. När A3 har utfört sitt varv växlas till sist A4 in. När A4 har avklarat sitt varv ges tid när A4 har passerat startlinjen.  Vikter: Öppen 60/42,5 kg Teens 55/37,5 kg Veteran 50/35 kg Skalad 35/25 kg Utrustning/lag: 1 x 15 kg-stång 1 x 20 kg-stång 4 x skivstångslås 1 x uppsättning damvikter för rätt klass 1 x uppsättning herrvikter för rätt klass Score: Tid eller reps vid time cap