WOD Explorer

4 Rounds for time 4 Rope Climbs 8 lengths OH DB lunge 22.5/15kg (single) 20 Synchro DB snatch 22.5/15kg

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24,38 m) dumbbell  overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Intermediate: For Time: 20 WallWalks 30 Synchro DB Box Step over @1x22,5/15 30m DB Overhead Walking Lunges 30 Synchro DB Box Step over 20m HSW

Elite Team: For Time: 40m HSW - each has to do one segment 30 Synchro DB Box Step over @1x22,5/15 30m Synchro DB Overhead (2x) / FrontRacked (2x) Walking Lunges 30 Synchro DB Box Step over 40m HSW

Masters 40+: For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW  Masters 50+: For Time: 15 WallWalks 30 DB Box Step over @1x22,5/15 30m DB Walking Lunges 30 DB Box Step over 15m HSW 

Teens 15+: For Time: 15 WallWalks 30 DB Box Step over @1x15/10 30m DB Overhead Walking Lunges 30 DB Box Step over 15 Strict HSPUs Teens 12+: For Time: 15 WallWalks 30 DB Box Step over @1x10/5 30m DB Walking Lunges 30 DB Box Step over 15 Strict HSPUs

Elite:  For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW - Mix Skill

Scaled: For Time: 20 WallWalks 30 DB Box Step over @1x15/10 30m DB Walking Lunges 30 DB Box Step over 20 Strict Box HSPUs

EVERY 02:00 FOR 20:00 | SCORE IS REPS 30m Walking Lunges [ 15m + 15m ] | Segmento minimo 5m 60m Shuttle Run [ 15m + 15m + 15m + 15m ] Max Cal Row

EVERY 02:00 FOR 20:00 | SCORE IS REPS 20m Walking Lunges [ 10m + 10m ] | Segmento minimo 5m 40m Shuttle Run [ 10m + 10m + 10m + 10m ] Max Cal Row

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (20/ 15 kg) 20 alternating sinlge DB Snatches (12,5/7,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (40 / 25 KG) 20 Air Squats

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (35/ 25 kg) 20 alternating sinlge DB Snatches (17,5 /12,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (50 / 35 KG) 20 Back Squats (50/ 35 kg)

AMRAP A (9 min): 10 Synchron BB Overhead Lunges  (50/ 35 kg) 20 alternating sinlge DB Snatches (22,5/15 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (75/ 50 kg) 20 Back Squat (75/ 50 kg) 

AMRAP 10' 8/6 meters worm lunge (sync 3)  16/12 worm shoulder to shoulder (sync 3)  8/6 meters worm lunge (sync 3) 8 meters handstand walk (1)  40 heavy double unders (1) 8 meters handstand walk (1) The athlete that begins the handstand walk each round, must finish the round.

RX - 8 min AMRAP: 10/10 DB OH Lunge Steps @15/22,5kg 30 DU 30 T2B 10/10 DB OH Lunge Steps 20 DU 20 C2B 10/10 DB OH Lunge Steps 10 DU max reps BMU Scaled - 8 min AMRAP: 10/10 DB OH Lunge Steps @10/15kg 60 SU 20 TTR 10/10 DB OH Lunge Steps 40 SU 15 Pull Ups 10/10 DB OH Lunge Steps 20 SU max reps C2B

30 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 10 Synchro BMU

40 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 15 Synchro BMU

For Time:  21 thrusters 20 kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 20kg 9 thruster  9 toes to rings

For Time:  21 thrusters 15kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 10kg 9 thruster  9 toes to rings

„Good-Friday-Battle“ modifiziert Modus : „Synchro“    10 min AMRAP Gewichte : Male: Bluegun                     Female: Bluegun  Ablauf :  2 Synchro Gun-facing-Burpees over gun (after each round perform +1 gun-facing Burpee) 4 Synchro Hand-Release-Push-ups 10+10 Synchro Reverse Lunges Score: Wiederholungen und Runden Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ laufen beide Athleten mit der Bluegun zum ausgewiesenen Spot für die Übungsausführung. Beide Athleten absolvieren synchron 2 Gun-Facing-Burpees over gun, 4 Hand-release-Push-ups mit einer Hand auf der Bluegun, sowie 10+10 Reverse Lunges (immer erst eine Seite, dann erst die andere Seite) je Bein mit der Waffe in den Armbeugen. Je Runde wird ein zusätzlicher gun-Facing-Burpee over gun gemacht. Die Anzahl der HR-Push-ups und Reverse Lunges bleiben während des gesamten Workouts gleich.  Ziel des Workouts ist es, innerhalb von 10 Minuten so viele Runden/Wiederholungen                                             wie möglich zu schaffen.

"Kettlebell Battle“ Modus : “You go I go” Gewichte : Male: 24kg Kettlebell                    Female: 16kg Kettlebell Ablauf : 4 Runden (jeder Athlet absolviert 2 Runden) 1 Runde: 5m KB Front Rack Walking Lunges  6 KB Front Rack Squats 6 KB Hang Cleans 5m KB Front Rack Reverse Walking Lunges Wechsel nach einer Runde. Score : Wiederholungen / Zeit Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ startet Athlet A mit 5m KB Front Rack Walking Lunges, 6 KB Front Rack Squats, 6 KB Hang Cleans und 5m KB Front Rack Reverse Walking Lunges. Der Wechsel zwischen Athlet A und B findet jeweils nach einer Runde durch Abklatschen an der Startfläche statt. Jeder Athlet absolviert zwei Runden. Ziel des Workouts ist es, im Time Cap von 7 Minuten alle vier Runden zu absolvieren. Nach Workout 3 erfolgt die Aufteilung in 2 Leistungsklassen gemäß Leaderboard in Scaled + Rx.

15 min Time Cap Buy In 30 x 20m Synchro shuttle runs - M/F pair 20 x 20m Synchro kettlebell farmers carry - M/F pair 24/16kg 10 x 20m Synchro kettlebell goblet walking lunge - M/F pair 24/16kg Then in remaining time Rower unlocked - max distance row  Max synchro 20m kettlebell farmers carry lengths - M/F pair 24/16kg Score A = Row Distance Score B = Farmers carry lengths Workout Flow On go a M/F pair will will start running the synchro shuttle runs, the non-working pair must wait behind the start line. The shuttles are 20m out and 20m back. Out and back 40m = 2 reps. Teams can divide the work as they wish however they can only swap working athletes at the start end of the shuttle runs. When the 30 synchro shuttle runs are complete teams will move onto the 20 synchro kettlebell farmers carries, these will be complete in the same format as the shuttle runs. Male athletes must carry 2 x 24kg kettlebells and female athletes 2 x 16kg kettlebells. When the 20 synchro farmers carries are complete teams will move onto the 10 synchro kettlebell goblet walking lunges, these will be completed in the same format as the shuttle runs and farmers carries. Male athletes must carry 1 x 24kg kettlebell and female athletes 1 x 16kg kettlebell. When the synchro goblet walking lunges are complete the rower and the synchro farmers carries will be unlocked and teams will have the remainder of the 15 minutes to accumulate max distance on the rower and max reps of the synchro farmers carries in a M/F pair. Teams can divide this work and swap athletes as they wish. The workout has two scores, row distance and farmers carry lengths. Movement Standards Synchro shuttle runs - Must be completed by a M/F pair, both athletes must stay together and their feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Synchro farmers carry - Must be completed by a M/F pair, athletes must carry the kettlebells in a farmers position at their sides, athletes must stay together and both athletes feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg. Synchro walking lunge - Must be completed by a M/F pair, athletes must hold the kettlebell in a goblet position. Both athletes must stay together, athletes must lunge so that their knees touch the floor at the same time, this is the point of synchro, they must then stand tall so that their legs are straight and hips are open, stepping through is not permitted. Both athletes feet must touch the line at either end of the shuttle at the same time and athletes must stand the final lunge up fully. If athletes have different stride length it is their responsibility to adjust their stride so that they stay together. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg.

Masters Age Groups MALE 60-64 and 65+ For time of: 15/ Calorie SkiErg 3 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calories SkiErg 3 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calorie SkiErg 3 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 60-64 and 65+ For time of: 12 Calorie SkiErg 2 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calories SkiErg 2 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calorie SkiErg 2 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

2 Rounds 10 syncro DB Snatches 24 WB 2 Rounds 10 syncro DB Snatches 24 Box Jumps and Over (step down) 2 Rounds 5 syncro DB Snatches 12 syncro DB Box Step ups 2 Rounds 5 syncro DB Snatches 42 meters walking lunges with DB in overhead position At 18’ – 21 minutes Max distance on rower within 3 minutes