WOD Explorer

Un workout finale ad alta intensità che combina forza, ginnastica e coordinazione tra compagni. Gli atleti dovranno gestire movimenti sincronizzati e dividere strategicamente le skill per mantenere ritmo e precisione fino al cash out finale. ATLETA A / ATLETA B ⏱️ For Time 21 • Synchro Thruster 30 / 20 kg • Toes to Bar (part as needed) 15 • Synchro Thruster 40 / 25 kg • Handstand Push-Up (part as needed) 9 • Synchro Thruster 45 / 30 kg • Wall Walk (part as needed) CASH OUT • 45 Synchro Overhead Lunges DB 17.5 / 12.5 kg OBIETTIVO Completare il workout nel minor tempo possibile, gestendo ritmo, sincronizzazione e divisione del lavoro. 💪

THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups

For time 120 Double Unders 3 x 10m DDB/SB Walking Lunges each Dumbbells: 22.5/15kg Sandbag: 40/30kg WORKOUT FLOW: On 3..2..1..GO the team starts their 120 shared reps of Double Unders. Then Athlet A starts their first lane of Lunges. After completing the first lane, Athlete B needs to complete their first 10m lane. Then Athlet A goes for their second lane, and so on. The lunges need to be unbroken in 5m segments. The workout ends when both athletes crossed the 10m lane for the third time.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 22,5kg DB / 15kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 15kg DB / 10kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

1,2,3,4,5,6,7,8,9,10 Bar Muscle-Up* 9m Overhead DB lunge

1,2,3,4,5,6,7,8,9,10 Chest to Bar Pull Up* 9m Overhead DB lunge

1,2,3,4,5, Bar Muscle-Up 6,7,8,9,10 Chest to Bar Pull Up 9m Overhead DB lunge

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 24* Pull Ups

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 18* Pull Ups

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 12* Pull Ups

Qualifier 2  15 MIN AMRAP  50 alt DB Snatch @ 1xDB  30 Box Jump over @ 30/24" 30 DB Lunge @ 1xDB  ELITE / RX / MASTERS  DB will be OH Lunge @ 1x22.5/15kg  INTERMEDIATE  50 DB snatch 30 BJO @ 24/20" 30 DB Lunge will be Front Rack lunge 1 @ 22.5/15kg  * DB held in one hand, in front rack on the shoulder. Not resting on shoulder.  SCALED  50 DB Snatch  30 BJO / or Box Step overs @ 24/20" 30 DB Lunge will be held at the side in a farmers carry @ 15/10kg  Athletes can perform box step overs instead of BJO  FLOW  Standing tall behind the DB, with your back to the DB. 3,2,1, go. The Athlete turns around and starts their DB Snatch reps. Once complete, they start their BJO. Once they are complete, they start their lunges. Once the Final Lunge has been completed, the athlete returns to the DB for the start of round 2. Standards  DB SNATCH  1. Each rep starts with both heads of the dumbbell on the ground.  2. Lift the dumbbell overhead in one motion. • A partial squat in the receiving position is allowed but NOT required.  3. The rep is credited when: • Knees, hips, and elbow of the working arm are fully extended. • The middle of the dumbbell is in line with or behind the body when viewed from the side. NOTE: • Athletes MUST alternate hands after each successful rep. • Athletes must face the camera. • The dumbbell must remain at least 5 feet away from the box. BOX JUMP OVER 1. Each rep starts with both feet on the ground on the side of the box. 2. For Elite, RX, MASTERS and INTERMEDIATE a two-foot takeoff is required. For Sclaed divisions: athletes may step OR jump up to the box. A two-foot takeoff is NOT required. For all: • A two foot landing is required ontop of the box  • The athlete may face any direction during the box jump-over. • The athlete may not jump over the entire box   Athletes MUST step down from the box. HANDS may assist athletes on the STEP DOWN from the box, but need to be removed from the box going into the next rep.  3. The rep is credited when both feet touch the ground on the opposite side. DB LUNGE  1. Each rep begins with the dumbbell in the overhead position/ Front rack or Farmers carry depending on the division you have entered. 1 hand is on the db. The non-working hand may NOT assist with holding the db.  The feet together, and the hips and legs extended behind the line. OH LUNGE - 1 x hand overhead  FRONT RACK - 1 x hand holding the db in front rack position, full grip on the DB with the DB touching the shoulder elbow in front. FARMERS CARRY - 1 x hand holding the DB at the side of the body 2. Athletes will lunge FORWARD with the trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. ATHLETES MUST stand tall with shoulders, hips and ankles inline before going into the next rep.  3. The rep is credited when: • The dumbbell is overhead/ front rack / farmers carry  • The hips and knees are fully extended.

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

For Time  30/22 Cal Air Bike  4 Rope Climb* 20m DB Walking Lunges between each set 3 Rope Climb* 20m DB Walking Lunges between each set 2 Rope Climb* 20m DB Walking Lunges between each set 1 Legless Rope Climb 30/22 Cal Air Bike  *First rep of EACH set is legless ------------------------- Dumbbells M - 2 x 32kg / F - 2 x 22.5kg

For Time  30/22 Cal Air Bike  4 Rope Climb* 20m DB Walking Lunges between each set 3 Rope Climb* 20m DB Walking Lunges between each set 2 Rope Climb* 20m DB Walking Lunges between each set 1 Legless Rope Climb 30/22 Cal Air Bike  *First rep of EACH set is legless ------------------------- Dumbbells M - 2 x 32kg / F - 2 x 22.5kg

For Time  25/16 Cal Air Bike  4 Rope Climbs 20m DB Walking Lunges between each set 3 Rope Climbs 20m DB Walking Lunges between each set 2 Rope Climbs 20m DB Walking Lunges between each set 1 Rope Climb 25/16 Cal Air Bike  ------------------------- Dumbbells M - 2 x 22.5kg / F - 2 x 15kg 

For Time  25/16 Cal Air Bike  4 Rope Climbs 20m DB Walking Lunges between each set 3 Rope Climbs 20m DB Walking Lunges between each set 2 Rope Climbs 20m DB Walking Lunges between each set 1 Rope Climb 25/16 Cal Air Bike  ------------------------- Dumbbells M - 2 x 22.5kg / F - 2 x 15kg 

For Time  60 Cal Bike  30m Worm Lunge  10 Rope Climb  30m Worm Lunge  60 Cal Bike  ------------------------- Worm - 110kg

For Time  70 Cal Bike  30m Worm Lunge  10 Rope Climb  20m Worm Lunge  10 Rope Climb  10m Worm Lunge  70 Cal Bike  ------------------------- Worm - 150kg

RUN  SKI RUN SLED PUSH  RUN  SLED PULL RUN  BURPEES BROD JUMPS  RUN  ROW  RUN  FARMER CARRY  RUN  LUNGES  RUN  WALL BALL SHOTS 

For Time: 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 3 Seated to Seated Legless Rope Climb 7 Synchro Squat Snatch @70/50 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 6 Legless Rope Climb 7 Synchro Squat Snatch @70/50 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 9 Rope Climb 7 Synchro Squat Snatch @70/50 Repetitions on the walking lunges count in 6m increments. 

For Time: 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg  3 Seated Legless Rope Climb 7 Synchro Squat Snatch @60/42,5kg 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 6 Legless Rope Climb 7 Synchro Squat Snatch @60/42,5kg 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 9 Rope Climb 7 Synchro Squat Snatch @60/42,5kg Repetitions on the walking lunges count in 6m increments. 

For Time: 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg  9  Rope Climb 7 Synchro Squat Snatch @45/30kg 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg 6 Rope Climb 7 Synchro Squat Snatch @45/30kg 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg 3 Rope Climb 7 Synchro Squat Snatch @45/30kg Repetitions on the walking lunges count in 6m increments. 

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Cluster 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Thruster 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Squats 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

Minut 00:00 - 05:00 (mm:ss) TC 5 min 1 Rep Max Shoulder to Overhead Flöde Atleten startar del A stående vid rack (alternativt skivstång om rack ej används) och först när tiden startar får atleten lyfta av stången. Atleten har 5 minuter på sig att utföra en så tung shoulder to overhead som möjligt. Därefter vilar atleten fram till minut 8 på klockan. Vilan disponeras fritt av atleten. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Skivstången får vara lastad när tiden startar. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma utlåsning i toppläget. 

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 1000M Row (Concept2) 20 Box Jump Over 60/50 cm 20 Forward Lunges DB 2x15/2x10 kg Farmers Carry Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad farmers carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.

Event 2:  Threepeat RX 3 rounds each for time: 15 synchro Dumbbell Thruster 10 synchro Dumbbell Off Set Walking Lunges 5 Bar Muscle ups + 1 Rope Climb Time Cap 2 Minutes per round RX: ♀ 2x 15kg, 467cm ♂ 2 x 22,5kg, 467cm scaled: 3 rounds each for time: 12 synchro Dumbbell Thruster 8 synchro Dumbbell Off Set Walking Lunges 2 Rope Climb Time Cap 2 Minutes per round Scaled: ♀ 2x 10kg, 370cm ♂ 2 x 15kg, 370cm

AMRAP 10min: 3 Wall walks to plates 4 Shuttle Run (2x7.5m) 15m Front rack Walking lunge (2x22,5/15kg) 6 Wall walks to plates 4 Shuttle Run 15m Front rack Walking lunge (2x22,5/15kg) 9/6 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) 12/9 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) 15/12 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) ...