WOD Explorer

EMOM 15: (1) 10 single KB synchro box step overs (2) 16 single KB synchro lunges (3) Clean for max load: 1 attempt each Score: total load of 5 rounds together *Weights: Advanced @24/16kg KB Scaled @16/12kg KB

AMRAP 12' M: 12 cal row 2×8m walking lunges F: 9 cal row 2×8m walking lunges *switch after full round *DB 15/10kg

8 x 1km runs interspersed with 8 functional workout stations – just like the official HYROX race. --- **Run 1 – 1km** 1. Ski Erg – 1,000m **Run 2 – 1km** 2\. Sled Push – 50m  **Run 3 – 1km** 3\. Sled Pull – 50m **Run 4 – 1km** 4\. Burpee Broad Jumps – 80m **Run 5 – 1km** 5\. Row Erg – 1,000m **Run 6 – 1km** 6\. Farmers Carry – 200m **Run 7 – 1km** 7\. Sandbag Lunges – 100m  **Run 8 – 1km** 8\. Wall Balls – 100 reps 

15:00 - 35:00 Minuten 20 min AMRAP Übungen: 8 Synchro Dumbbell Clusters 20kg/15kg (4 Personen) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell Reverse Lunges 20kg/15kg (4 Personen) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20kg/15kg (4 Personen) 80 Cal Air Bike (2 Bikes) Score = Airbike Kalorien + Dumbbell Übungswiederholungen Workout Flow & Regeln Zusammengefasst: alle vier Athleten müssen immer synchron die volle Wiederholungszahl der Dumbbell-Übung absolvieren, die Reps zählen nur wenn die Dumbbell Übungen synchron absolviert werden und die Gewichte nicht fallengelassen werden, Airbikes müssen immer exakt halb-halb die Kalorien aufteilen, Wechseln beim Air Bike ist so oft erlaubt wie gewollt Jedes Team verfügt über zwei Air Bikes, vier Dumbbells mit 20 kg (Männer) und vier Dumbbells mit 15 kg (Frauen). Auf das Startsignal beginnen alle vier Athleten gleichzeitig mit 8 synchronisierten Dumbbell‑Clusters, ausgeführt mit zwei Dumbbells pro Athlet. Jede Person absolviert also synchron 8 Dumbbell-Clusters mit jeweils zwei Hanteln in deren Händen. Sobald die Clusters abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 20 Kalorien pro Bike (insgesamt 40 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Das Team setzt das Workout in diesem Format fort: Vier Athleten führen synchron die 16 Dumbbell‑ Reverse Lunges aus. Dabei muss das Bein nach jeder Wiederholung gewechselt werden. Jede Person absolviert also 16 Lunges (8 pro Bein) mit jeweils zwei Hanteln in deren Händen. Sobald die Reverse Lunges abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 30 Kalorien pro Bike (insgesamt 60 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Vier Athleten führen synchron die 32 Shoulder to Overhead aus. Jede Person absolviert also 32 STOH mit jeweils zwei Hanteln in deren Händen. Sobald die STOHs abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 40 Kalorien pro Bike (insgesamt 80 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Wird diese Übungsabfolge in weniger als 20 Minuten absolviert beginnt der Ablauf erneut von vorne mit 8 synchronisierten Dumbbell‑Clusters. Es wird im AMRAP‑Format bis zum Ende der 20 Minuten fortgefahren. Movement Standards Synchro dumbbell clusters -  Die Athleten müssen die Dumbbells aus Bodenkontakt mittels eines Squat Cleans aufnehmen, wobei eine volle Kniebeuge (Hip Crease unterhalb der Kniehöhe) erforderlich ist. Anschließend müssen sie vollständig aufrecht stehen (gestreckte Beine, geöffnete Hüfte) und die Dumbbells in eine vollständig gestreckte Overhead-Position drücken (Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell reverse lunges - Die Athleten halten die Dumbbells in der Farmer-Hold-Position seitlich am Körper. Sie müssen einen Ausfallschritt nach hinten ausführen, sodass das hintere Knie den Boden berührt. Anschließend müssen sie wieder vollständig aufrecht stehen (Beine gestreckt, Hüfte geöffnet). Die Synchronisation erfolgt in der aufrechten Position. Die Beine müssen im Wechsel genutzt werden. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell shoulder to overhead - Die Athleten müssen die Dumbbells aus der Front-Rack-Position (in Kontakt mit den Schultern) mittels Press oder Jerk in eine vollständig gestreckte Overhead-Position bringen (Beine gestreckt, Hüfte geöffnet, Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Air bike - Die Kalorien auf den Air Bikes müssen gleichmäßig (halb-halb) auf beide Geräte verteilt werden. Nach jeder Runde müssen die Athleten die Bikes wieder auf null zurücksetzen.

Workout 1 AMRAP 12min 48 double unders 16 back rack lunges 8 burpee over bar (any style) directly into Individuals + Masters: 3 RM Front Squat Teams: 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) TimeCap: 5min Weights for Individuals+Teams 60kg/40Kg Weights for Masters 45kg/30kg

8 Rounds for time:  Partner A:  20/15 cal Bike Erg  Partner B  3 HSPU  6 Back Squats  12 Barbell Overhead Lunges  - switch after full rounds

Test 1.3 Bodyweight (Team of 3) Note: MMF eller MFF Tid: 29:00 - 43:00 Vila: 43:00 - 50:00 5 rounds for time: 25 toes to bar 5-5-5 meter walking lunges 5-5-5 meter handstand walk Flöde: Start sker bakom startlinjen (5 meter från riggen).  När klockan startar börjar en atlet ta sig till riggen för att påbörja toes to bar. Toes to bar får delas mellan atleterna hur som helst. Alla byten för toes to bar sker bakom startlinjen. Efter toes to bar springer atleten tillbaka till startlinjen och antingen påbörjar walking lunges eller byter atlet. Flödet på walking lunges kommer vara följande: A1 går 5m från startlinjen till riggen därefter börjar A2 gå sina 5m till riggen och sist går A3 sina 5m. Sen ska detta upprepas totalt tre gånger i en följd per varv. Dvs A1 går sen 5m tillbaka från riggen till startlinjen, A2 går sen samma sträcka och A3 avslutar. Sen upprepas samma procedur en gång till. Därefter upprepas samma flöde men med handstand walk. A1 börjar med 5m från riggen tillbaka till startlinjen, därefter gör A2 samma sak och till sist A3. Detta upprepas också totalt tre gånger innan det är dags för nästa varv. Inför nytt varv måste de två som inte ska börja med toes to bar ta sig tillbaka över startlinjen innan toes to bar får påbörjas. Förtydligande kring lunges och handstand walk/varv: walking lunges A1 --> 5m A2 --> 5m A3 --> 5m A1 <-- 5m A2 <-- 5m A3 <-- 5m A1 --> 5m  A2 --> 5m A3 --> 5m handstand walk (fortsätter där lunges slutade) A1 <-- 5m A2 <-- 5m A3 <-- 5m A1 --> 5m  A2 --> 5m  A3 --> 5m A1 <-- 5m  A2 <-- 5m  A3 <-- 5m  Målgång sker bakom startlinjen. A1, A2 och A3 kan vara olika varje runda MEN varje atlet måste slutföra sina 5 meter walking lunges innan byte samt 5 meter handstand walk innan byte. A1, A2 och A3 måste alltid invänta domarens signal innan de får börja sitt set om 5m. Ser inte domaren starten är det tillåtet att ge no reps för att atleten startade innan signal. Förtydligande standards: Walking lunges Start bakom angiven linje och klar med 5 meter när båda fötterna har passerat linjen. Innan ett nytt steg i lunges måste fötterna tydligt stå parallellt och höften vara utsträckt. När A1, A2 och A3 gått en 5 meters sträcka ger det 1 rep. Varje varv med alla avklarade längder ger 3 reps . Handstand walk Unbroken på 1 meter är kravet. Banan kommer ha 5 linjer och failar en mitt i en sektion behöver en backa till den tidigare linjen. Händerna ska vara helt bakom linjen vid varje start och tydligt kommit förbi linjen vid målgång. En rep ges vid varje avklarad 5 meters sträcka. För ett avklarat varv med handtand walk ges 9 reps. Score: Tid eller reps vid time cap Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing: https://youtu.be/6GbIMv3zRtc   Floorplan   https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf   

Test 5.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 33:00 - 48:00 Vila: 48:00 - 54:00 5 rounds for time: 20 dual DB ground to overhead 10 m dual DB overhead walking lunges 20 chest-to-bar pull-ups Flöde: Start sker bakom startlinjen. Alla byten sker bakom startlinjen och det är fria byten. Förtydligande standards: DB ground to overhead: Det är tillåtet att göra DB snatch samt DB clean & jerk. Det räcker med att ena huvudet på hantlarna nuddar golvet. DB overhead walking lunges: Armarna måste vara utsträckta ovanför huvudet och höften måste rätas ut tydligt mellan varje steg. 1 m = 1 rep För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Vikter DB: 2 x 22.5 kg (herr) DB: 2 x 15 kg (dam) Urustning/lag: 2 par hantlar (2 x 22,5 kg & 2 x 15 kg) en riggplats för chest to bar Score: Tid eller reps vid time cap

EVENT 4: „KEEP WALKING“ For Time /Time Cap: 7 minutes/ 21-15-9 Lateral Burpees over Bar 4-3-2 Handstand Walk (Elite, Masters Men 35-40) 2-1-1 Handstand Walk (Masters 40+, Advanced Men) Advanced Women: Overhead Walking Lunges with plate 15kgs, Lunges Scheme 4-3-2 Scaled Division: Hand Release Pushups

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

50/40 Calories C2 Bike-erg 30 Overhead Lunges 40/30kg 50/40 Calories C2 Bike-erg Max Reps Overhead Lunges 40/30kg

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

A - For Time 10/10 Sync DB Push Press - 5kg 20m Sync DB Walking Lunge 10/10 Sync DB Push Press -2min Rest- B - For Time 4 Wall Walks (Share) 20 Sync DB Goblet Squats - 8kg 12 Sync Knee Raises A - Time cap 5 min B - Time cap 5 min

FOR MAX TOTAL REPETITIONS AMRAP 6 MIN 15 WORM ALTERNATING REVERSE LUNGES 15 HANDSTAND PUSH-UPS (ATHLETE 1) 15 HANDSTAND PUSH-UPS (ATHLETE 2) 9 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 12 WORM THRUSTERS 12 SECTIONS HANDSTAND WALK (SHARE ANYHOW) 6 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 9 WORM CLEAN & JERKS 9 STRICT HANDSTAND PUSH-UPS (SHARE ANYHOW) 3 SYNCHRONIZED SHUTTLE RUNS Vikter: Worm ca. 66kg Standards:   Shuttle run: 1 shuttle run = 2 lanes (fram och tillbaka).  Övrigt : se separat Movement standards Scoring: 1. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED CHEST TO BAR 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 10 BAR MUSCLE UP 40 SINGLE KB HANG SNATCH 10 BAR MUSCLE UP 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED BAR MUSCLE UP 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR 40 DOUBLE KB HANG SNATCH 20 SYNCHRONIZED CHEST TO BAR 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED BAR MUSCLE UP Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

Complete as many reps as possible in 12 minutes of: 15 cal row 2 x 5 m syncronized dumbbell walking lunges 10 alternating box-jumps / box step-ups Score is total number of repetitions completed in 12 minutes. Lunges are scored as 2 reps (2 x 5 m).

Complete as many reps as possible in 12 minutes of: 15 cal row 2 x 5 m syncronized single dumbbell walking lunges 8 alternating burpee over partner Score is total number of repetitions completed in 12 minutes. Lunges are scored as 2 reps (2 x 5 m).

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor. Bar Muscle Ups Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

8min. AMRAP 6 Synchro Devil Press @1x10/15 12 Synchro DB OH Lunges 6 Synchro Burpee over Dumbbell

Rx Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @15/22,5 100 DB Snatches @15/22,5 80 Burpee BJ over 40 Inverted Burpees to Handstand Intermediate Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @10/ 15 100 DB Snatches @10/ 15 80 Burpee BJ over 20 Inverted Burpees to Handstand Scaled Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Dumbbell Walking Lunges @10/ 15 100 DB Snatches @10/ 15 60 Burpee BJ over 3 lanes Burpee Broad Jumps Adaptive Event 4: 25min. 3 Rounds of: 300m Run 14 lanes weighted Carry @xxx 25 DB Snatches @xxx 15 Burpees

AP LAB FITNESS CHALLENGE – CHALLENGE #4 "HYBRID" 1. OPIS WORKOUTA FOR TIME / NA VRIJEME 2 RONDE: 20/15 cal Air Bike 40/30 m Walking Lunges (KB 24/16 kg) 60/45 m Farmer Carry (2 KB 24/16 kg) Muškarci: 20 cal / 40 m / 60 m (KB 24 kg) Žene: 15 cal / 30 m / 45 m (KB 16 kg) Napomena: vrijeme se zaustavlja završetkom zadnje dionice Farmer Carry nema time capa 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed Obavezan redoslijed izvođenja: Air Bike → Walking Lunges → Farmer Carry (ponoviti 2 puta) Solo izvedba nije dopuštena pomoć asistenta sportaš samostalno upravlja tempom i tranzicijama OPREMA Air Bike 1 kettlebell 24 kg (M) / 16 kg (Ž) – za Walking Lunges 2 kettlebella 24 kg (M) / 16 kg (Ž) – za farmer carry 3. STANDARDI KRETANJA 1. AIR BIKE START: sportaš mora biti na bike-u monitor mora biti na 0 POKRET: pedaliranje rukama i nogama KRAJ: završetak kada monitor pokaže: 20 cal (M) 15 cal (Ž) ❌ Nije dozvoljeno: silazak s bike-a prije završetka kalorija resetirati ekran/timer prije druge runde 2. WALKING LUNGES (KB) OPREMA: 1 kettlebell POZICIJA: kettlebell držan u: prednjoj poziciji u rukama na leđima POKRET: iskorak naprijed DNO: stražnje koljeno mora dodirnuti pod VRH: potpuna ekstenzija: kukovi koljena KRETANJE: kontinuirano naprijed (walking) ❌ Nije dozvoljeno: parcijalni iskoraci nedodirivanje koljena s podom 3. FARMER CARRY (2 KB) OPREMA: 2 kettlebella POZICIJA: po jedna girja/ketlebell u svakoj ruci POKRET: hodanje ili trčanje naprijed PRAVILA: kettlebelli moraju biti nošeni cijelo vrijeme DOZVOLJENO: kratko odložiti utege ako je potrebno/kretanje sa istog mjesta gdje se i zaustavite KRAJ: završetak kada se prijeđe zadana udaljenost ❌ Nije dozvoljeno: vučenje utega po podu nepotpuna dionica 5. KATEGORIJE Muškarci: do 40 | MASTER 40+ Žene: do 40 | MASTER 40+ 6. SUĐENJE / NO-REP STANDARD No-rep ako: nisu završene sve kalorije na bike-u koljeno ne dodiruje pod kod Walking Lunges nema pune ekstenzije u Walking Lunges nije završena puna udaljenost nepravilno nošenje u farmer carry-u Sudac mora biti striktan i konzistentan 7. VIDEO ZAHTJEVI I FAIR PLAY Fair Play Rezultati se temelje na sportskom poštenju Video obavezan: 👉 samo za top 3 u svakoj kategoriji

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 16/24kg 1:00 rest 2:00 Max Double KB Lunges 16/24kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Parallette Facing Burpees 1:00 rest 2:00 Max Prarallette Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 6/9kg 1:00 rest 2:00 Max Wallballs 6/9kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 15/22,5kg 1:00 rest 2:00 Max Alternating DB Snatch 15/22,5kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 12/16kg 1:00 rest 2:00 Max Double KB Lunges 12/16kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Line Facing Burpees 1:00 rest 2:00 Max Line Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 3/6kg 1:00 rest 2:00 Max Wallballs 3/6kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 10/15kg 1:00 rest 2:00 Max Alternating DB Snatch 10/15kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

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 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Team Event 4 This workout is for time.  Time cap: 10 min. Tie-Break is time after Couple A is done. Elite Team, Intermediate Team Couple A Male/Female 30 Cal Row 3 Lanes synch Heavy Single-Arm Dumbbell Overhead-Lunges  20 Cal Row 2 Lanes synch Heavy Single-Arm Dumbbell Overhead-Lunges 10 Cal Row 1 Lane synch Heavy Single-Arm Dumbbell Overhead-Lunges  then Couple B Male/Female 60 Cal Row 6 Lanes synch Heavy Single-Arm Dumbbell Overhead-Lunges  Weights: Elite + Male 35 kg + Female 27,5 kg Intermediate + Male 30 kg + Female 22,5 kg

15’ AMRAP For load 3 BMU/C2B 6 back lunges with 24/16 KB goblet hold 250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.1 AMRAP 3x 3' ON (1' REST) • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5kg / 15 kg) • 12x Toes to Bar ------------ • Remaining time: Max Calories ROW Score: Max Calories 

BTD QUALIFICATION 2026 BEGINNER INDIVIDUAL WOD 26.1 AMRAP 4x 2' ON (1' REST) • 16x Box Jump Over Step Down (60/50cm) • 12x Alt. DB Reverse Lunges (22,5kg / 15 kg) ------------ • Remaining time: Max Calories ROW Score: Max Calories