WOD Explorer

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 25kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 20kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 15kg 12 facing burpees over line score is the worst 's round time rest the remaining time

„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte :   Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx : Part A: Build-up in weight:  3 RM OHS (aus dem Rack) Into :  Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled : Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (22.5/15) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

s„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte : Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx: Part A: Build-up in weight:  3 RM OHS (aus dem Rack)  Into :  Part B: For time (TC: 8 min)  3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled: Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min)  3 Runden Macho Man (22,5/15) --> every athlete completes 3 round 10/8 cal SkiErg - IGUG 2 Round Macho Man --> every athlete completes 2 round 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

All Age Groups 21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats *Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat Time Cap = 10 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

4rnds For Time: 250m Row 12 Burpees 4 Knee to Chest 12 KTB OHS

Final Event – Green Beach Top 6 For Time  5 – 4 – 3 Reps of Full Rounds: Barbell Weightlifting Burpee Over The Bar Muscle-Ups (Women: 3 – 2 – 1) Athlete Assignments: Athlete A Snatch Athlete B Overhead Squat Athlete C Front Squat Barbell Weight: 50 / 35 kg Scaled Version: Chest to Bar Pull-Ups 10 – 8 – 6 (Women: 6 – 4 – 2) Pull-Ups 12 – 10 – 8 (Women: 8 – 6 – 4) מקצה הגמר  – Team Final פורמט: שלשות | 3 סבבים | עבודה בתור מבנה כללי • המקצה מורכב מ־ 3 סבבים מלאים. • בכל סבב: o כל אחד משלושת חברי הקבוצה נכנס בתורו. o בכל רגע נתון עובד מתחרה אחד בלבד. • כל מתחרה שמגיע לתורו מבצע סיבוב מלא של  5–4–3 חזרות מכל התרגילים שהוקצו לו. זרימת הביצוע מתחרה 1 • Barbell Weightlifting: o Front Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום כל הרצף (5→4→3) – מתחרה 2 נכנס. מתחרה 2 • Barbell Weightlifting: o Overhead Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום – מתחרה 3 נכנס. מתחרה 3 • Barbell Weightlifting: o Snatch – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 בחירת תפקידים • הקבוצה רשאית לבחור מראש: o מי מבצע Front Squat o מי מבצע Overhead Squat o מי מבצע Snatch • הבחירה נעשית לפני תחילת המקצה ואינה ניתנת לשינוי.  Scaled – גימנסטיקס בלבד הסקייל חל רק על תרגילי הגימנסטיקס. אופציה 1 – Chest to Bar • גברים: 10 / 8 / 6 • נשים: 6 / 4 / 2 אופציה 2 – Pull-Ups  • גברים: 12 / 10 / 8 • נשים: 8 / 6 / 4 • ❗ יש להצהיר מראש על בחירת הסקייל • אין מעבר בין אופציות במהלך המקצה

Find your max complex  1 Snatch + 1 hang snatch + 1 Overhead Squat Time Cap : 5 Minutes

“Wacky Jackie” For Time: Athletes 1&2 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) Athlete 3&4 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) -17min Cap

Find your Max for time 5 minutes: 1 Squat Snatch 1 Overhead Squat 1 min break "Isabel" For time 4 minutes 30 Snatches

Part A: 6 min to find a 1RM of: P1: 1 Clean + 2 Front Squat + 1 Hang Clean P2: 1 Snatch + 2 Overhead Squat + 1 Hang Snatch rest 2min, then Part B: For Time: 60 Single Unders (each, ygig) 30 Synchro Alt. DB Cluster (15/10) 60 Single Unders (each, ygig) TC: 6min

1 snatch 1 hang snatch 1 overhead squat

4 rounds: 20 OHS @40/25kg (2 sync) 20 Sit ups with a medicine ball (all 4)

EMOM For 7 Minutes to Establish a 1RM complex of: 1 Snatch, Anyhow Hang Snatch, Anyhow Overhead Squat Senior/Open starts with: Women at 50kg and add 2,5kg each minute Men at 85kg and add 2,5kg each minute Junior U21 starts with: Women at 40kg and add 2,5kg each minute Men at 75kg and add 2,5kg each minute When the complex is succesfully completed in the last minute of the EMOM >>> 5 Minutes to establish a: 1 RM Snatch, Anyhow For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Male athlete 1 + Female Athlete 1 10 Minute AMRAP of: 2-4-6-8-10...etc.. Sync Overhead Squat (60/42,5) 2-4-6-8-10...etc.. Sync Burpee Over the Worm Male athlete 2 + Female Athlete 2 10 Minute AMRAP of: Sync Overhead Squat (60/42,5)* Sync Burpee Over the Worm* *Beginning where Athletes 1 left off.. For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Establish 1RM Overhead Squat (from the ground) Check the movement standards in het rulebook

For time: 3 rounds 7 TTB 6 Hang Power Cleans 7 Pull Ups 6 Hang Power Cleans into 3 rounds 7 Bar Facing Burpees 6 STO 7 Burbee box jump over 6 OHS

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight Elite 60kg/40kg SPORT/45+ 40kg/25kg

Female 42 Back Squats (30kg) 21 Pull Ups Synch 30 Front Squats (35kg) 15 Complex (Pull Up + C2B) 18 OHS (40kg) 9  Muscle Up or 9 Complex (Pull Up + C2B) Male 42 Back Squats (40kg) 21 Pull Ups Synch 30 Front Squats (50kg) 15 Complex (Pull Up + C2B Synch) 18 OHS (60kg) 9 Complex (Pull Up + C2B + Muscle Up)

For Time:  21 Pull-Ups 21 Overhead Squats, 40/25 kg 15 Chest to Bar Pull-Ups  15 Overhead Squats, 50/35 kg 9 Bar Muscle-Ups  9 Overhead Squats, 60/40 kg

in 10 minutes A- For Time 20 Power Snatch 40 Toes To Bars 20 Bar Facing Burpees B- Remaining Time 1 RM complex Snatch, Hang Snatch, Overhead Squat Barbell: Man 50, Woman 30

💥 „MAX & REPS“ A) 6 min time cap:  Athlete 1: Find 1RM for comlex  Snatch + OHS Athlete 2: Find 1RM for comlex  Power jerk  + split jerk 1 min Rest B) 90s time cap:  Athlete 1: max reps 70 %  of 1RM OHS Athlete 2: max reps 70 %  of 1RM STOH

For Time 30 Box Jump Overs 20 Overhead Squats 15 Chest to Bar TC: 4 Min

RX Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike 24 Snatches 50/35kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 16/12 Bar Muscle-ups 24 Overhead Squats 50/35kg 24/16 Cal Assault Bike  Masters Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike  24 Snatches 42.5/30kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 12/8 Bar Muscle-ups 24 Overhead Squats 42.5/30kg 24/16 Cal Assault Bike 

IN A 05:00 WINDOW FIND 1RM COMPLEX OF: 1 Snatch 1 Hang Snatch 1 Overhead Squat

WOD 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG