WOD Explorer

3 Rep Max, in 8min. Overhead Squat 1' Rest 4 min. AMRAP C&J @35/50

3 Rep Max, in 10min. Overhead Squat

3 Rep Max, in 6min. Overhead Squat

3 Rep Max, in 6min. Overhead Squat Masters 50+: Front Squat

1 Round of: 1 Round Run 40 Power Snatches 30 Pull Ups 20 Overhead Squats (9min Cap) after 9min: 6min for a heavy Clean  (any Style)  M/M OHS 35kg F/F OHS 25kg F/M OHS 35/25 kg

Rx Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (70/45 kg) 4 Snatches(70/45 kg) 2 Overhead Squats (70/45 kg) Partner B: wartet und übernimmt dann dieselbe Runde Intermediate Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (55/35 kg) 4 Snatches(55/35 kg) 2 Overhead Squats (55/35 kg) Partner B: wartet und übernimmt dann dieselbe Runde Scaled Event 2: 15 min AMRAP – Alternating Rounds Partner A: 1 Round 6 Deadlifts (40/25 kg) 4 Snatches(40/25 kg) 2 Overhead Squats (40/25 kg) Partner B: wartet und übernimmt dann dieselbe Runde Adaptive Event 2: 10 min AMRAP  6 Deadlifts (xx kg) 4 Snatches(xx kg) 2 Overhead Squats (xx kg)

Workout Description: Team Event 2 This workout is for time. Time cap: 12 min. Elite Team 4 Rounds 3 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 9 Hang Power Cleans synch 4 20 Chest-to-Bar Pull-Ups synch 2 Weights: Elite Team + Male A 70 kg   + Male B 60 kg + Female A 45 kg + Female B 40 kg Intermediate Team 4 Rounds 2 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 6 Hang Power Cleans synch 4 20 Pull-Ups synch 2 Weights: Intermediate Team + Male A 70 kg + Male B 60 kg + Female A 45 kg + Female B 40 kg

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. 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

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.2/3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9- 10 Reps: • Bar Facing Burpees • Snatch (50 / 35 kg) Score: Time AFTER WOD 26.3 (Remaining Time within 15´) • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score : Weight (kg)

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 FOR TIME (TC 15') WOD 26.2.  Into   WOD 26. 3 • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score: Weight (kg)

Sponsored by UNDERHILL GAMES Event Winners u obije kategorije M-M i M-F dobijaju Wildcard za takmičenje UNDERHILL GAMES 2026 FOR TIME 8 ROUNDS 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 8 Overhead Squats 16 Bulgarian Bag Reverse Lunges Sandbag Carry 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 Sandbag Carry 16 Bulgarian Bag Reverse Lunges 8 Overhead Squats PAIR M-M 1st MALE: 50kg / 22kg / 80m 2nd MALE: 40kg / 22kg / 80m PAIR M-W MALE: 40kg / 22kg / 80m FEMALE: 25kg / 17kg / 40m

For Time: Athlete 1 Performs: 250 meter Row 25 Overhead Squats (50kg) 500 meter BikeErg Then Athlete 2 Performs: 250 meter Row 12 Devils Press (22.5 kg per hand) 500 meter BikeErg Then Athlete 3 Performs: 250 meter Row 25 Deadlift (100 kg) 500 meter BikeErg Then Athlete 4 Performs: 250 meter Row 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 cm box) 500 meter BikeErg TC: 15 min

4 min TIME CAP FIND YOUR MAX age -55: 1 Snatch DL 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS FIND YOUR MAX age +55 and Scaled: 1 Snatch DL 3 Hang Snatch After the 4 min time cap, 1 min transition time to start For time 4 min  "Isabel" 30 Snatch  RX 30-44 @60/42.5 45-54 @50/35 55- @45/30 Scaled 30-44 @50/35 45-54 @45/30

FOR TIME: 10 50-FOOT SHUTTLE RUNS 20 OVERHEAD SQUATS 30 BURPEES OVER THE BAR REST 1 MINUTE 30 BURPEES OVER THE BAR 20 OVERHEAD SQUATS 10 50-FOOT SHUTTLE RUNS TIME CAP: 12 minutes ♀ 80 lb (36 kg) ♂ 115 lb (52 kg)

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: 60kg/40kg

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 50kg/35kg

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 40kg/25kg

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst's round time rest the remaining time

15 12 9 synchron Overhead Squat (35/50kg) Burpee over bar 30 Thruster (35/50kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

15 12 9 synchron Overhead Squat (25/35kg) Burpee over bar 30 Thruster (25/35kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

For time: 2 rounds each  A1:  48 Double unders 24 Wall balls A2: 24 Thrusters  12 Lateral burpee over bar A3: 16 Overhead squat  4/3 Rope climb Vikter: Wall ball: 9/6kg Skivstång: 40/30kg (Master +50 35/25) Scoring: 1. Time 2. Reps 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/     Flöde: Se video

BEGINNER WOMEN   PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B 4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS    

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load Synchro Snatch Complex:   1 Sync. Snatch 1 Syncç Hang Squat Snatch 1 Sync.  Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 50 Double Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Double Unders 15 Barbell Thrusters 100 Heavy Jump Rope   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS      

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Double Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Synchro Snatch Complex: 1 Synchro Snatch 1 Synchro Hang Squat Snatch 1 Synchro Overhead Squat

In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat In 2 Minutes: 1 Rep Max Hang Snatch & Overhead Squat 1 Attempt in Each Set All Attempts:  First 60 seconds: Load Next 30 seconds: Wait Next 30 seconds: Lift Score: Best Effort

"For Time (6' TC) The final" 20 Overhead squats 20 Gymnastics 1 100 Double unders 20 Overhead squats 10 Gymnastics 2 10 Overhead squats All movements: DHYW RX: 50/35 Inter: 40/30 Inter: Gymnastics 1: Chest to bar Pull up Gymnastics 2: Bar Muscle ups RX MF / MM: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Ring Muscle ups RX FF: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Bar Muscle Ups