WOD Explorer

AMRAP16: 19 Burpees 18 TTB/Sit-ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX: 60/40 Scale: 40/25

Ladder / Clean and Jerk Every 1.5 min for 15 min. Elite Man 100-110-115-120-125-130-135-140-145-150

Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced man - Advanced Team Man/Man 80-90-95-100-105-110-115-120-125-130

Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced woman 35-40-45-50-55-60-65-70-75-80

Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled man 60-70-75-80-85-90-95-100-105-110

Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled woman 25-30-35-40-45-50-55-60-65-70

Ladder / Clean and Jerk Every 1.5 min for 15 min. Beginner man 50-55-60-65-70-75-80-85-90-95

Ladder / Clean and Jerk Every 1.5 min for 15 min. Beginner woman 25-27.5-30-32.5-35-37.5-40-42.5-45-50

Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 35+ man 80-90-100-110-115-120-125-130-135-140

Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 40+ man: 80-90-95-100-105-110-115-120-125-130

Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 45+ man 70-80-85-90-95-100-105-110-115-120

Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 50+ man - Scaled Team Man/Man 60-70-75-80-85-90-95-100-105-110

Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled team man/woman 60-70-75-80-85-90-95-100-105-110 25-30-35-40-45-50-55-60-65-70

Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced team man/woman 80-90-95-100-105-110-115-120-125-130 35-40-45-50-55-60-65-70-75-80

AMRAP 6' 3 Clean & Jerks ... 3 Toes-to-Bars ... 6 Clean & Jerks ... 6 Toes-to-Bars ...  9 Clean & Jerks ... 9 Toes-to-Bars ...  12 Clean & Jerks ... 12 Toes-to-Bars ... ... MEN RX: 80kg MASTERS 35+: 70kg MASTERS 40+: 70kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

5 worm clean & jerks 5 ring muscle ups 5 worm clean & jerks 10 Bar Muscle Ups 5 worm clean & jerks 15 Handstand Push Ups 5 worm clean & jerks 20m handstand walk

Intermediate 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO THRUSTERS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO FRONT RACK LUNGES  10 SYNCHRO BURPEE BOX JUMPS M: 40kg/ 24" | F: 30kg/ 20" Scaled 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS M: 20kg/ 24" | F: 15kg/ 20" Teens 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS B/G: 7.5kg/ 20"

💥 „MAX & REPS“ A) 6 min time cap:  Athlete 1: Find 1RM for comlex  Snatch + OHS Athlete 2: Find 1RM for comlex  Power jerk  + split jerk 1 min Rest B) 90s time cap:  Athlete 1: max reps 70 %  of 1RM OHS Athlete 2: max reps 70 %  of 1RM STOH

FOR TIME – SHUW: 40 Box jumps @24 in 40 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30 in 30 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @20 in 30 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @24 in 20 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @40kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @24/20 in 35 cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60/40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30/24 in 25 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60/40kg  time break po každém kole Time cap: 18 min

For Time Timecap 6:00 RX Individuals finalists only : 9/7 Ring Muscle-ups 9 Dual KB Clean & Jerks 16/12kg 7/5 Ring Muscle-ups 7 Dual KB Clean & Jerks 24/16kg 5/3 Ring Muscle-ups 5 Dual KB Clean & Jerks 32/24kg

For Time Timecap: 12:00 RX Teams: 12 Sync. Bar Muscle-ups 24 Clean & Jerks 70/50kg 12 Sync. Bar facing Burpees 9 Ring Muscle-ups to share 18 Clean & Jerks 70/50kg 9 Sync. Bar facing Burpees 6 Sync. Muscle-ups Ring & Bar 12 Clean & Jerks 70/50kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Intermediate Team: 12 Sync. Chest-to-Bar Pull-ups 24 Snatches 45/30kg 12 Sync. Bar facing Burpees 9 Bar Muscle-ups to share 18 Snatches 45/30kg 9 Sync. Bar facing Burpees 6 Sync. Bar Muscle-ups  12 Snatches 45/30kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Regular Teams: 12 Sync. Pull-ups 24 Snatches 35/25kg 12 Sync. Bar facing Burpees 9 Chest-to-Bar Pull-ups to share 18 Snatches 35/25kg 9 Sync. Bar facing Burpees 6 Sync. Chest-to-Bar Pull-ups 12 Snatches 35/25kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ 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 bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (80kg/50kg) 30 Box Jump Overs 8 Shoulder to Overhead (80kg/50kg) 20 Toes To Bar 6 Clean and Jerk (80kg/50kg) 4 Rope Climbs

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (70kg/45kg) 30 Box Jump Overs 8 Shoulder to Overhead (70kg/45kg) 20 Toes To Bar 6 Clean and Jerk (70kg/45kg) 4 Rope Climbs

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

FOR TIME 9 Shuttle Run (10m + 10m) 30 Wall Balls (6kg/4kg) 10 Power Cleans (35kg/20kg) 25 Box Jump Overs 8 Shoulder to Overhead (35kg/20kg) 15 Toes To Bar 6 Clean and Jerk (35kg/20kg) 3 Rope Climbs (3.5m)