WOD Explorer

Bodyweight is a 10min Time Cap for 3 Rounds 24x T2B 16x Handstand Push Up 8x Burpee BJ Over HSPU 35-39: Floor to Floor 40-44: Floor to Floor 45-49: Men: Floor to Floor 45-49: Women: Abmat 50+: Men: Abmat 50+: Women: Abmat + 10kg Bumper

Time cap 9 min 4 rounds 15 WB 5 bar MU / 3 bar MU then follow with amrap of 8 HSPU 8 FS 50/35 kg

Part A 25 Worm Cleans 20 Burpee Over The Worm 50 Worm Squats 20 Burpees Over The Worm 25 Worm Cleans Time Cap: 10 min. Rest 2 min. Part B 8 min AMRAP 6 Bar Muscle Ups 10 Handstand Push Ups 14 Alt. Pistol Squats

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

Minut 00:00 - 14:00 (mm:ss) TC 14 min. 20 Bar Facing Burpees 2x5 m. Handstand Walk (5 m. sektioner unbroken) 20 Handstand Push-Ups 2x5 m. Handstand Walk (5 m. sektioner unbroken) 15 Bar Facing Burpees 2x5 m. Handstand Walk (5 m. sektioner unbroken) 15 Wall Facing Handstand Push-Ups  2x5 m. Handstand Walk (5 m. sektioner unbroken) 10 Bar Facing Burpees 2x5 m. Handstand Walk (5 m. sektioner unbroken) 10 Strict Handstand Push-Ups  2x5 m. Handstand Walk (5 m. sektioner unbroken) Flöde Atleten startar del A stående upprätt vid skivstången och först när tiden startar får atleten påbörja rörelsen ned mot sin första burpee. Atleten utför sina 20 burpees och beger sig sedan till markeringen för handstand walk och genomför 5 meter fram och tillbaka för att därefter bege sig mot väggen. Atleten utför där sina 20 handstand push-ups och beger sig tillbaka till markeringen för handstand walk och genomför ytterligare 5 meter fram och tillbaka. Efter detta tar sig atleten åter till skivstången och genomför 15 bar facing burpees. Atleten återgår därefter till markeringen för handstand walk och utför 5 meter fram och tillbaka. När dessa är genomförda tar sig atleten till väggen och genomför 15 wall facing handstand push-ups. Därefter genomförs 5 meter handstand walk fram och tillbaka följt av 10 bar facing burpees, 5 nya meter fram och tillbaka innan atleten åter tar sig till väggen och genomför 10 strikta handstand push-ups. Testet avslutas med 5 meter handstand walk fram och tillbaka. Tid tas när atleten satt i bägge händerna över markeringen för handstand walk-sträckan. Därefter vilar atleten fram till minut 20 på klockan. Vilan disponeras fritt av atleten. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas burpees och handstand walk med fördel från sidan för att kunna bedöma bottenposition samt att händerna passerar markeringen. Handstand push-ups filmas snett eller rakt bakifrån för att kunna bedöma touch i bottenläget samt utlåsning i toppläget.

Minut 20:00 - 26:00 (mm:ss) TC 6min. Herrar/Damer 13-10-7/10-8-6 av: Thruster 50/40 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.

8 Rounds for time:  Partner A:  20/15 cal Bike Erg  Partner B  3 HSPU  6 Back Squats  12 Barbell Overhead Lunges  - switch after full rounds

Test 3.4 Mixed Modality (Team of 2) Note: M2F2 Tid: 49:00 - 67:00 (18 min) Vila: 67:00 - 73:00 (6 min) For time 16 - 14 - 12 handstand push-ups* sync hang KB snatch *per atlet Vikter: 1 x 24 kg / 1 x 16 kg Flöde: Start sker bakom startlinjen. På signal börjar M2 eller F2 att utföra sina 16 reps handstand push-up. När M2 eller F2 gjort alla 16 reps är det den andras tur att göra 16 reps handstand push-ups. Alla byten sker bakom startlinjen. Därefter ska de uföra 16 synkade reps av hang KB snatch. När de repsen är utförda börjas det om med handstand push-up men med 14 reps var och därefter 14 synkade reps med hang KB snatch. Sista varvet är 12 reps övning och efter sista repen av synkade hang KB snatch ges en tid när M2 och F2 kommit in över startlinjen. När enbart en atlet ska jobba får den andra atleten ta sig tillbaka över startlinjen. Förenklat är flödet: Förtydligande standards: Handstand push-ups Måste göras med båda händerna helt innanför en markerad yta på 95 x 50 cm. Ingen del av handen får vidröra eller vara utanför den tejpade ytan. sync hang KB Snatch Övningen börjar från hang-position, vilket innebär att kettlebellen först lyfts till stående position med utsträckt höft innan rörelsen påbörjas. Det är tillåtet att använda valfri arm. Synken sker i toppläget . Urustning/lag: 1 markerad yta för handstand push-up.  1 KB 24 kg 1 KB 16 Score: Tid eller reps gjorda vid time cap. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM  

Test 4.1 Mixed Modality (Team of 4) Note: MMFF Tid: 00:00 - 15:00 (15 min) Vila: 15:00 - 21:00 (6 min) For time: One round* each athlete 4 handstand push-ups 6 bar facing burpees over bar 8 overhead squats 10 toes-to-bar Vikter: Öppen 60/40 kg Teens 50/35 kg Flöde: Start sker bakom startlinjen. A1 startar med HSPU. Efter det gör A1 övning 2 (bar facing burpees over bar) följt av övning 1 (HSPU). Därefter börjar A1 med övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och sen övning 1 (HSPU). Därefter börjar A1 med övning 4 (TTB) följt av övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och till sist övning 1 (HSPU). När A1 gjort klart sina sista 4 HSPU springer den tillbaka över startlinjen och växlar in A2. A2 upprepar samma flöde som A1 och efter avklarat varv växlar A2 in A3. A3 upprepar samma flöde som tidigare atleter och växlar sen in A4. A4 upprepar samma flöde och när A4 sprungit över startlinjen ges sluttid. *One round /atlet är alltså: 4 handstand push-ups 6 bar facing burpees over bar 4 handstand push-ups 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups 10 toes-to-bar 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups 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 under riggen och användas för att ta sig upp. Utrustning/lag: Matta för HSPU med måtten 95 cm x 50 cm En riggplats för toes to bar 1 x 20 kilos skivstång med herrvikt 1 x 15 kilos skivstång med damvikt Score: Tid eller reps vid time cap

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, 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. 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. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this 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.  The movement should be performed on a flat surface.

10 Wall Walks 20 Heavy Wall Balls 12/9 30 Strict Handstand Push Ups /Handstand Push Ups (for Women) 40 Heavy Wall Balls

For Time 100 Heavy Wall Balls 12/9 - in MF pairs IGYG 100 Handstand Push Ups - in MF pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees Time Cap: 20 minutes

For Time 100 Heavy Wall Balls 12/9 - in MM pairs IGYG 100 Handstand Push Ups - in MM pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees MMMM Time Cap: 20 minutes

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

FOR MAX TOTAL REPETITIONS AMRAP 6 MIN 15 WORM ALTERNATING REVERSE LUNGES 15 HANDSTAND PUSH-UPS (ATHLETE 1) 15 HANDSTAND PUSH-UPS (ATHLETE 2) 9 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 12 WORM THRUSTERS 12 SECTIONS HANDSTAND WALK (SHARE ANYHOW) 6 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 9 WORM CLEAN & JERKS 9 STRICT HANDSTAND PUSH-UPS (SHARE ANYHOW) 3 SYNCHRONIZED SHUTTLE RUNS Vikter: Worm ca. 66kg Standards:   Shuttle run: 1 shuttle run = 2 lanes (fram och tillbaka).  Övrigt : se separat Movement standards Scoring: 1. Reps Flöde: Se video

3 rounds for time of: 10 syncronized dumbbell snatches 10 toes-to-bar / knee-raises 10 alternating handstand push-ups / wall-walks Score is time to complete 3 rounds or total reps (if timecapped).

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.

RX AMRAP 16 16 Hang Power Cleans (60/40) 12 Strict Handstand Pushups 16 Synchro Burpees over Bar Score: Reps

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, 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. 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. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this 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.  The movement should be performed on a flat surface.

For time: Tc 9'  15 cal row  15 wall ball  15 cal row  15 wall ball  20 box jump over 15 cal row  15 wall ball 20 box jump over  20 hspu  - in remaining time max reps of:  Snatch  Elit: 60kg  Advanced: 35/50kg  Master 35/40+: 50kg  Scaled: 25/40kg Scaled: 12/15 cal row,  hspu ---> strict press 12/15 Advanced: 12/15 cal row, hspu 12/20  Master 35/40+: 15 cal row  Elit: 15 cal row

"THE CLIMB" VETERAN 8 sync toes to bar  15 hspu split anyhow  25 sync laterala burpees over bar  8 sync toes to bar  15 hspu split anyhow  20 sync bar facing burpees  8 sync toes to bar  15 hspu split anyhow  15 sync burpee box jump over (50 cm) 8 sync toes to bar  15 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 8 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 15 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf    

"THE CLIMB" ÖPPEN 15 sync toes to bar  20 hspu split anyhow  25 sync laterala burpee over bar  15 sync toes to bar  20 hspu split anyhow  20 sync bar facing burpee 15 sync toes to bar  20 hspu split anyhow  15 sync burpee box jump over (50 cm) 15 sync toes to bar  20 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 15 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 20 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf     

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

3x 3min On / 1min Off 24 syncro KB Squats  18 syncro KB Hang to Overhead  max HSPU / Wallwalks / One arm Devils Press  M 32/24 & 22.5 F 24/16 & 15

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