WOD Explorer

(0 - 3 min) Max Handstand Marches (3 - 4min) Rest (4 - 7min) Max HSPU (7 - 8 min) Rest  (8- 10+min) Max HS Hold (on wall)

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

Every 2min x3  (1 min Rest) 2Rounds of 7 strict HSPU 7 Burpee Box Jump over then max Distance Overhead Lunges (22,5kg/15kg) Masters 45+: 17,5kg/12,5kg Masters 55+: 15kg

Every 2min x3  (1 min Rest) Partner A: 10 DB Push Press/Partner B: Handstand Hold Partner A: 10 strict HSPU/Partner B: DB Overhead Hold then max Distance Overhead Lunges (22,5kg/15kg) Intermediate: Kipping HSPU

For Time (TC: 9 min) 18 BMU 5x 8 m HS WALK + pirouette * 18 BMU 5x 8 m HS WALK + free-standing HSPU* (**) *all must be unbroken **: 6 m must be completed unbroken. The final 2 m with Free-Standing HSPU must be completed unbroken; however, athletes may restart the 2 m section if they fail.

For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

AMRAP 10 4 Snatches 60/40kg 24 Toes to Bar 8 Shoulder to Overhead 60/40kg ...directly into AMRAP 1:30 Max Reps Strict Handstand Push-ups

AMRAP 10 4 Snatches 50/35kg 16 Toes to Bar 8 Shoulder to Overhead 50/35kg ...directly into AMRAP 1:30 Intermediate: Max Reps Kipping Handstand Push-ups Masters 35+: STRICT HSPU

15 Box Pike def. HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike def. HSPU (athlete B) 10 Syncro Burpees over line 5 Box def. PIke HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Toes to Bars (athlete B) 10 Syncro Burpees over line 30 Toes to Bars (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 35kg + 5cm deficite for Box Pike HSPU Men: 50kg + 10cm deficite for Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for  Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

10 TTB 20 Wall Balls 10 HSPU 20 DB Snatch (22.5/15kg) 10 C2B 20/18 Cal Row

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

5 shuttle run 15 handstand push-ups  15 thruster 6 m front rack walking lunges Barbell: 35/30 kg HSPU: abmat

5 shuttle run 15 handstand push-ups  15 thruster 6 m front rack walking lunges Barbell: 50/35 kg HSPU: Male: 10kg plate, abmat,  Female: abmat

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat

 5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: 10kg plate, abmat, 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 40 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat +10 kg plate

5 shuttle run 12 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 25 kg

"Shared Pain“ Workout Format A: 4 Rounds For Time 1. 12 Kipping Handstand Push-Ups 2. 20 Synchro Wall Balls 9/6 3. 12 Alternating Dumbbell Snatches 1x 22.5/15 4. 20 Synchro db Dumbbell Farmers Lunges 2x 22.5/15 B: = A C: 9-20-12-20 9/6 kg 17.5/10kg

6 Minute AMRAP x4  400m run (Team Run) 25 Pull ups (Synchro 2) 25 HSPU (Synchro 2) In the remaining time: Max Worm Lunges (2 athletes working) Score: Max Lunges 

Death by Gymnastics  The workout has to be done individuallby by each athlete!  Elite:  EMOM until failure: Minute 1: 20/15 cal Row 
Minute 2: 5 T2B + 5 C2B + 5 Strict HSPU
 *Add 1 rep to the gymnastics movements each round Intermediate: EMOM until failure: Minute 1: 18/12 cal Row
  Minute 2: 5 T2B + 5 Pull Up + 5 HSPU 
*Add 1 rep to the gymnastics movements each round Scaled: EMOM until failure: Minute 1: 15/10 cal Row  
Minute 2: 3 Wall Walk + 3 Toes Up
 *Add 3 reps to the Toes Up each round Please see the official briefing and scorecard for detailed information. 

8 rounds for time (timecap 15 Min.) 4 clean & jerk 80/55kg *partner hold barbell top of deadlift hold 8 handstand push up *partner holds top of push up 12 toes to bar *partner in dead hang *Every athlete must complete one round

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: 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)

EVENT 5 SNATCH & SWEAT FT TC10min RX BUY IN 30/40 HSPU -THEN- 21 SNATCH 40/50kg 21 BAR FACING BURPEES 15 SNATCH 45/60kg 15 BAR FACING BURPEES 9 SNATCH 50/70kg 9 BAR FACING BURPEES Scaled BUY IN WALL WALK 12/15 -THEN- 21 SNATCH 20/30kg 21 BAR FACING BURPEES 15 SNATCH 25/35kg 15 BAR FACING BURPEES 9 SNATCH 30/40kg 9 BAR FACING BURPEES Advance/ Master 35+/ Master 40+ BUY IN 20/30 HSPU -THEN- 21 SNATCH 30/40kg 21 BAR FACING BURPEES 15 SNATCH 35/50kg 15 BAR FACING BURPEES 9 SNATCH 40/60kg 9 BAR FACING BURPEES