WOD Explorer

In Female-Female and Male-Male Pairs, Each Pair Will Complete: AMRAP4  of: 5 x (1 Front Squat + 1 Shoulder to Overhead) (100kg/65kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (105kg/70kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (110kg/75kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (115kg/80kg) AMRAP (1 Front Squat + 1 Shoulder to Overhead) (120kg/85kg)

Athletes will have 5 minutes to establish their heaviest successful complex consisting of: 1 Clean 1 Front Squat 1 Hang Clean The weight on the bar may be built up during the time window. ✔ All three movements must be successfully completed before the end of the 5th minute for the lift to count. ❌ Any incomplete complex or lift finished after the time cap will not be valid.

*/ * Cal. AirBike 12 Front Squats * kg 8 Shoulder to Overhead * kg 4 Thrusters * kg - * Kalorier/Vikter: H/D20 - Kalorier 32/24, Vikt: 60/42,5 kg H/D18 - Kalorier: 32/24, Vikt: 50/35 kg H/D16 - Kalorier: 20/15, Vikt: 40/30 kg H/D14 – Kalorier: 15, Vikt: 30/25 kg

24 Calorier SkiErg 12 Front Squats 52,5 kg 8 Shoulder to Overhead 52,5 kg 4 Thrusters 52,5 kg

PAIRS EVENT 1 3RM FRONT SQUAT from floor From 0' to 5' (time cap: 5') REST 4' PAIRS EVENT 2 2 ROUNDS FOR TIME (IGYG, on time each athlete) 12 Cal Echo Bike 20m + 20m Sled Push (36kg) 20m + 20m Sprint From 9' to 13' (time cap: 4') REST 5'

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

Athletes have 10 mins to complete a 1RM Bella Complex  Clean STOH Front Squat STOH

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

Event 1 - Strength  5 Minutes to find a 3RM Front Squat Score = heaviest lift

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

Part 1 0:00 - 16:00 2 Rounds of: 15 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 15 Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

For Time 15 Front Squat 40/35 kg 25 Toes To Bar 15 Thruster 40/35 kg 1' rest 15 Front Squat 50/45 kg 20 Chest To Bar 15 Thruster 50/45 kg 1' rest 15 Front Squat 60/55 kg 15 Bar Muscle up 15 Thruster 60/55 kg

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

Part A 3 Rep Max Front Squat Part B 3 Rep Max Bench Press Each Partner does both Lifts. Score A: 3RM Male + 3RM Female Score B: 3RM Male + 3RM Female

RX, Intermediate and Masters 12x EMOM - Max Double DB Hang Snatch  - Max Toes to Bars - Max Double DB Front Squats  The score is the total number of repetitions performed in 12 minutes Regular 12x EMOM - Max Alt. DB Hang Snatch  - Max Single leg Toes to Bars - Max Single DB Front Squats  The score is the total number of repetitions performed in 12 minutes

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 heavy rope jumps  8 front squats  m:40 kg  w: 25 kg 

FT (14' TC) "Double whopper" 50 cal Row + 50 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50 cal Row + 50 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 42 cal Row + 42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 42 cal Row + 42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

FT (14' TC) "Double whopper" 50/42 cal Row + 50/42 cal BikeERG 50 Front Squat DHYW 50 burpee over bar (lateral) SYNC 50 Front Squat DHYW 50/42 cal Row + 50/42 cal BikeERG Scaled: 30/20 Inter: 40/27,5 Rx: 50/35

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean 

For Time: 2 Rounds of 21 Back Squats (each) 21 Synchro Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 15 Front Squats (each) 15 Synchro Chest-to-Bar Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 9 Overhead Squats (each) 9 Synchro Bar Muscle-Ups - 15 Synchro Bar Facing Burpees Weights: ♂ 45kg / ♀ 30kg

Un evento ad alta intensità che metterà alla prova forza, capacità di gestione del carico e strategia di gara. Gli atleti si alterneranno in un workout strutturato e impegnativo, culminando in una prova di forza massimale. ATLETA A ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg ATLETA B ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg FINISHER ⏱️ Time Cap: 6 minuti Front Squat dal rack

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

Workout 2: Bella Complex For Load: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead Athletes will have 8 minutes to BOTH establish a max load. Workout Flow Athletes will start with an empty barbell and have the full 8 minutes to load and attempt the Bella Complex. Only the athleteS may load their barbell. Collars must be used on all attempts. The barbell must be lifted from the floor at the start of each attempt (no racks). Athletes may take as many attempts as desired within the time cap. Only successful, completed complexes will count. The heaviest successful load will be recorded as the athlete’s score. Movement Standards Clean Any style of clean is permitted (power, squat, split). Bar must start from the floor and be received in a controlled position at the shoulders. Elbows must be in front of the bar in the rack position before moving into the front squat. Front Squat Hip crease must pass clearly below the top of the knee. Full extension of the hips and knees required at the top. Push Jerk Bar starts in the front rack or from the shoulders. Athlete must dip and drive the bar overhead. A re-bend of the knees is allowed, but the bar must lock out overhead with arms fully extended. Feet must return together under control for the rep to count. General Notes No dropping the bar from overhead between movements. If the barbell is dropped, the attempt is over. Complex must be completed unbroken; once the bar leaves the floor, it cannot touch the ground again until the final rep is locked out. Scoring Objective Score = Heaviest successfully completed Bella Complex COMBINED.