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FORMATS et ORDRES DE PASSAGES à définir par la team chaque athlète doit passser en tout 2 x sur (un run + une station)   LA COURSE EN Détails & Charges de l'épreuve :  - 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges  (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag)  - 1000m Run - 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg)  - 1000m Run - 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg)  - 1000m Run - 100 Wall Ball Shots (4Hommes  @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) 

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

AMRAP 13 min RX 5 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (10/15 kg) 9 single arm KB Thrusters (12/24 kg) then... 300/400 meters Row Max Wall Ball Shots (9/12 kg) SC 4 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (7/12.5 kg) 9 single arm KB Thrusters (8/16 kg) then... 300/400 meters Row Max Wall Ball Shots (6/9 kg) Score: Reps 50 meters Row = 1 rep

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

20 Alternating D-Ball Cleans 100m D-Ball Front Hold Walking Lunges 100m Shuttle Runs 16 Alternating D-Ball Over Shoulder Max Wall-Balls Until Time Cap קטגוריות, משקלים וגבהים  קטגוריה משקל / גובה / יעד  נערים D-Ball 20kg • Wall Ball 6kg • Target 2.7m  נערות D-Ball 10kg • Wall Ball 4kg • Target 2.7m  נשים D-Ball 10kg • Wall Ball 6kg • Target 2.7m  גברים עילית D-Ball 20kg • Wall Ball 10kg • Target 3.0m  גברים מאסטרים D-Ball 20kg • Wall Ball 10kg • Target 3.0m

1km Run (2x 500m) 1,000m SkiErg 1km Run 50m Sled Push & 50m Sled Pull 1km Run 80m Burpee Broad Jumps 1km Run 1,000m Row 1km Run 200m Farmers Carry (2 x 24kg / 2 x 16kg) 1km Run 100m Sandbag Lunges (20kg / 10kg) 1km Run 100 Wall Balls (6kg / 4kg) 1km Run - TO THE FINISH LINE -

8 MIN TIME CAP  320 M RUN (woman) - 40 CAL BIKE (man) 32 SHOULDER TO OVERHEAD 24 BAR MUSCLE UP 16 SYNC OH REVERSE LUNGES  30 CAL BIKE(WOMAN) - 400 M RUN (MEN) woman: 320 m run /30 cal M: 65 kg W: 40 kg

8 MIN TIME CAP  320 M RUN(woman) - 40 CAL BIKE(man)  30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES  30 CAL BIKE(woman) - 400 M RUN(man) MASTER 80 : 60 KG - 10  ring muscle up MASTER 70 : 70/45 KG 

8 MIN TIME CAP  400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES  40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 65 kg W: 40 kg

8 MIN TIME CAP  400 M RUN - 40 CAL BIKE  30 SHOULDER TO OVERHEAD 10 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES  40 CAL BIKE - 400 M RUN  MASTER 80 : 60 KG - 10  ring muscle up MASTER 70 : 70/45 KG 

8 MIN TIME CAP  400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 32 SHOULDER TO OVERHEAD 24 BAR MUSCLE UP 24 OVERHEAD REVERSE LUNGES  40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 65 kg W: 40 kg

8 MIN TIME CAP  320 M RUN (WOMAN) - 40 CAL BIKE (men) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES  30 CAL BIKE (woman) - 400 M RUN (men) woman: 320  m run /30 cal Bike man: 400m Run / 40 Cal Bike M: 75 KG  W:50 KG 

8 MIN TIME CAP 400 M RUN  12 SYNC CHEST TO BAR  24 SHOULDER TO OVERHEAD  30 CAL BIKE  24 OVERHEAD REVERSE LUNGE #50kg 12 SYNC CHEST TO BAR 400 M RUN

8 MIN TIME CAP  400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGE 40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320  m run /30 cal M: 75 KG  W:50 KG 

8 MIN TIME CAP  400 M RUN 40 SHOULDER TO OVERHEAD 30 CAL BIKE 24 OVERHEAD REVERSE  LUNGE  400 M RUN  Woman-woman : 320 m run- 24 cal bike  M:40 KG  W:25 KG 

8 MIN TIME CAP  400 M RUN 40 SHOULDER TO OVERHEAD 30 CAL BIKE 20 SYNC OH REVERSE  LUNGE  400 M RUN  Woman-woman : 320 m run- 24 cal bike  M:40 KG  W:25 KG 

8 MIN TIME CAP  320 M RUN 40 SHOULDER TO OVERHEAD 24 CAL BIKE ERG 20 SYNC OH REVERSE LUNGE  320 M RUN  M:40 KG  W:25 KG 

8 MIN TIME CAP 400 M RUN  12 SYNC CHEST TO BAR  24 SHOULDER TO OVERHEAD  30 CAL BIKE  24 SYNC OVERHEAD REVERSE LUNGE #50/35kg 12 SYNC CHEST TO BAR 400 M RUN

FOR TIME 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups 22.5/15KG SCALED: 15/10KG dumbbell, jumping pull-ups pull-ups chest-to-bar pull-ups

For reps/distance: Del 1 90s AMRAP A1: Yoke carry  A2: Backward sled pull  A3: Sandbag carry* Rest 90s Del 2 90s AMRAP Open: Worm lunges (A1+A2+A3) Scoring: Yoke: 1 lane = 4 reps  Backward sled pull: 1 lane = 4 reps Sandbag carry: 1 lane = 1 reps* Worm lunges (open): 1 lane = 4 reps** Sammanslaget antal reps/distans är total score (Yoke+Sled+SB+Worm). **FFM/Master-lag: 1,2 x antalet repetitioner. Avrundas uppåt. Vikter : Yoke Open: 168/128kg (Master: 148/108kg) Backward sled pull Open 100/75kg (Master: 90/60kg) *Sandbag: Antalet godkända repetitioner multipliceras med koefficienten för vald vikt på sandbag. Herr Open:  -50kg = 1.0 -70kg = 1,5  -90kg = 2,0 Dam Open:  - 30kg = 1,0,  - 50kg = 1,5 - 70kg = 2,0  Flöde: Eventet genomförs i kongaline style. I Del 1 så jobbar A1 + A2 + A3 på vardera station samtidigt, under 90s. Samlar så många repetitioner/distans som möjligt. Därefter vilar hela laget 90s tillsammans. I Del 2 jobbar laget tillsammans med Worm lunges (Open) under 90s och samlar så många repetitioner/distans som möjligt.  Standards: Sandbag: Bearhug  Backward sled pull: Får ej hålla händerna på kedja/strap förutom vid vändning. Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/    

1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.

16 Double Dumbbell Devil's Presses 14 Pull Overs 4 Blocks Double Dumbbell Overhead Walking Lunges Cross the start-finish line Dumbbells: 2 x 22.5 kg 1 Block = 3 meters

8' AMRAP 34 DB Hang to Overhead SYNC (15/10) 34 Lunges DB hold anyhow SYNC (15/10) 34 Kneeraises SYNC 22 DB Hang to Overhead SYNC 22 Lunges DB hold anyhow SYNC (15/10) 22 Toes to ring DHYW 10 DB Hang to Overhead SYNC 10 Lunges DB hold anyhow SYNC (15/10) AMRAP Pull up's 15/10kg db

For Time (TC 12') "Fibo-NOT-cci": 40 Deadlift DHYW 40 HSPU DHYW 40 DB Lunge suitcase SYNC 30 Deadlift DHYW 30 HSPU DHYW 30 DB Lunge Front rack SYNC 20 Deadlift DHYW 20 HSPU DHYW 20 DB Lunge overhead SYNC Inter: DB 15/10 en Bar 70/52,5 RX: DB 22,5/15 en Bar 100/70

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

5 rounds   12 sync. Power Cleans (40 | 27,5 kg)  10 sync. Burpees over Bar  12 alternating deficit Step Back Lunges   10 Shoulder to Overhead (40 | 27,5 kg) Time Cap: 11 Min