WOD Explorer

Arena: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

For Time 32/24cal Echo Bike 1 Lane Front Rack Lunges 16 Toes-to-Bar 1 Lane Front Rack Lunges 24/18cal Echo Bike 1 Lane Front Rack Lunges 24 Toes-to-Bar 1 Lane Front Rack Lunges 16/12cal Echo Bike 1 Lane Front Rack Lunges 32 Toes-to-Bar 1 Lane Front Rack Lunges TC 14:00 Weights: OPEN: 70/50kg MASTERS 30 - 44: 60/40kg

For Time 24/16cal Echo Bike 1 Lane Lunges Anyhow 12 Toes-to-Bar 1 Lane Lunges Anyhow 18/12cal Echo Bike 1 Lane Lunges Anyhow 18 Toes-to-Bar 1 Lane Lunges Anyhow 12/8cal Echo Bike 1 Lane Lunges Anyhow 24 Toes-to-Bar 1 Lane Lunges Anyhow TC 14:00 Weights: 45/30kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

2min max Rep Shuttle Runs (Athlete A) into 6min AMRAP 8 Toes 2 Bar 12 KB Swings (24/16) 8 Pull Ups 12 KB Front Rack Lunges into 2min max Rep Shuttle Runs (Athlete B) Score A: Max Rep Shuttle Runs Score B: AMRAP

6  Box Step Up Over(50 cm) 8 Hanging Knee Raise 10 Alt. Plate OH Lunges(5R/5L)(5kg)

* 2-4-6-8… *     Pull-Ups 5m Plate Over Head Walking Lunges 5kg *     Toes to Bar 5m Plate Over Head Walking Lunges 5kg

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 10 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 8 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

45 Cal Row 40 DB Burpee Box Step Overs (12.5) 40 DB Lunges 8 Gymnastics Complex (TTB+PU+C2B) 30 C+J 43Kg 15 Wall Walks 45 Cal Row

40 Cal Row 40 DB Burpee Box Step Overs (10Kg) 40 DB Lunges 6 Gymnastics Complex (TTB+PU+C2B) 20 C+J 35Kg 10 Wall Walks 40 Cal Row

EMOM 14Min: Min 0-1: AMRAP LUNGES SYNC* (Athlete A: Body weight Lunges; Athlete B: Lunges holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Lunges holding 1 x 15kg & 1 x22.5kg DB, Athlete D Lunges holding 1 x Sand Bag) **Sync knee on the floor; all same leg; all alternating.  Min 1-2: REST Min 2-3: AMRAP BURPEES SYNC*  (Athlete A&B: Burpees Over The Line; Athlete C: Burpee Box Step Over; Athlete D: Burpee Box Jump Over)  **Sync chest on the ground; All same side of line/box. Min 3-4: REST Min 4-5: AMRAP SQUAT SYNC* (Athlete A: Body weight Squat; Athlete B: Squat holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Squat holding 1 x 15kg & 1 x22.5kg DB, Athlete D Squat holding 1 x Sand Bag)  **Sync at the top Min 5-6: REST Min 6-7: AMRAP DB  HANG SNATCHES SYNC* (Athlete A @ 10kg, Athlete B @ 12.5kg, Athlete C @ 15kg, Athlete D @ 22.5kg)   **Sync at the top Min 7-8: REST Min 8-9: AMRAP SQUAT SYNC*  Min 9-10: REST Min 10-11: AMRAP BURPEES SYNC* Min 11-12: REST Min 12-13: AMRAP LUNGES SYNC* Min 13-14: REST

FOR TIME 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - TO SHARE 20 METER FRONT RACK LUNGES - EACH TIME CAP: 12 MINUTES TIEBREAK: THE TIME AFTER THE WALL BALL SHOTS IN EACH ROUND ELITE/RX 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 60/40 KG MASTER 35+ 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG INTERMEDIATE 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG SCALED 3 ROUNDS OF: 2 WALL WALKS - EACH 40 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 35/22.5 KG

Every 2min x3  (1 min Rest) 2Rounds of 7 strict HSPU 7 Burpee Box Jump over then max Distance Overhead Lunges (22,5kg/15kg) Masters 45+: 17,5kg/12,5kg Masters 55+: 15kg

Every 2min x3  (1 min Rest) Partner A: 10 DB Push Press/Partner B: Handstand Hold Partner A: 10 strict HSPU/Partner B: DB Overhead Hold then max Distance Overhead Lunges (22,5kg/15kg) Intermediate: Kipping HSPU

21 Pull-ups 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg 21 Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish

15 Pull-ups 15 Worm Thrusters @45kg 15 Synchro Pull-ups 15 Worm Thrusters @45kg 15 Pull-ups 15 Worm Thrusters @45kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @80kg 18 Synchro C2B 15 Worm Thrusters @80kg 15 Synchro Bar Muscle-Ups 15 Worm Thrusters @80kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @60kg 15 Bar Muscle-Ups** 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish **Can be shared between teammates

For Time (TC: 9 min) 2 rnds 20 Pull ups 5 Wall Walks 3 lanes 1 DB OH Lunges 22,5/15 kg

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

Min 0 - Min 10: Part A - For time 2 rounds of: 50 Singleunder 500m Bike Erg 12 Box Jump Over ( 50cm ) 14 syncro Overhead Lunges ( 15kg/10kg ) into 2 rounds of: 50 Doubleunder 500m Bike Erg 12 Box Jump Over ( 60cm ) 14 syncro Overhead Lunges ( 22,5kg/15kg ) Min 10 - Min 12 Rest Min 12 - Min 18: Part B Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

In a 3 Minute Window: 1 Complex of 1 Clean 2 Front Rack Reverse Lunges (L/R) 3 Front Squats Tiebreaker: Max Reps Front Squats after Complex

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 9.14m walking lunge (2 x 4.57 meters) *After completing each round, add 3 reps to theburpees and hang clean-to-overheads. ----------Rx---------- ♀ 15kg dumbbell ♂ 22.5kg dumbbell ----------Scaled---------- ♀ 10kg dumbbell ♂ 15kg dumbbell  ----------Beginner---------- ♀ 7.5kg dumbbell ♂ 10kg dumbbell

15 Box Pike def. HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike def. HSPU (athlete B) 10 Syncro Burpees over line 5 Box def. PIke HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Toes to Bars (athlete B) 10 Syncro Burpees over line 30 Toes to Bars (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 35kg + 5cm deficite for Box Pike HSPU Men: 50kg + 10cm deficite for Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for  Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

For Time: TC 10min 20-18-16-14-12 alternating DB Overhead Lunges @22.5/15 kg After each Set perform:  5 Burpee C2B Pullups  10 alternating DB Snatches @22.5/15 kg

For Time: TC 10min 20-18-16-14-12 alternating DB Front Rack Lunges @22.5/15 kg After each Set perform:  5 Burpee Pullups  6 alternating DB Snatches @22.5/15 kg

25 min AMRAP 1000 m run (both athletes at the sam time) ----- Athlete 1: 60 m tyre flips Athlete 2: 60 m sandbag walking lunges #15/10kg -----  100 Kettlebell swings #24/16kg  ----- Athlete 1: 60 m sandbag walking lunges #15/10kg Athlete 2: 60 m tyre flips ----- In remaing time: Row for distance (alternating athletes by choice) Score: distance in meters

 For Time ( axel bar ) 5 Rounds 6 Shoulder to Overhead 50/35 9 Hang Clean 12 Deadlift 15 Toes To Bars Cash Out 10 m Overhead Walking Lunge Cap. 11'