WOD Explorer

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

For max Reps   Minute 1: max reps of cross over double unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

For Max Reps   Minute 1: max reps of cross over single unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

For time Time Cap 09:00 40 pistols synchro 25 cross over double 30 pistols synchro 25 cross over double 20 pull-over 25 cross over double 10 pistols synchro 25 cross over double  

FOR TIME 30-20-10 Alternate Pistols 6-4-2 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min Clean & Jerk weights Round 1 - 60 Round 2 - 80 Round 3 - 100

Push Pull Strength Athlete A and B each choose one of them: - 4 min to built to 1 RM Pull Up - 4 min to built to a 3 RM Strict Press Leg Power Athlete A and B each: - 2 min to do max Reps alt. Pistol Squats / DDB Back Wards Lunges - 2 min Power Output ;-) **DB Weight: 2x 22.5kg/15kg

8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 Vila: 78:00 - 86:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm Flöde: - Start: Laget börjar bakom startlinjen. - Alla övningar utförs av en atlet åt gången, förutom vid synkade moment, då två atleter arbetar samtidigt och den tredje vilar. - När tiden startar påbörjar en atlet chest-to-bar-pullups. När 100 reps är slutförda går laget vidare till 30 alternating pistols på angiven yta.  - Därefter utför två atleter synkade toes to bar. - Efter det gör laget 50 box jump over step downs, följt av 20 synkade toes to bar. Sedan görs 30 alternating pistols igen på angiven yta, och testet avslutas med 40 bar muscle-ups. - Målgång: Tid ges när atleten som avslutade på bar muscle up springer in över startlinjen.  - Alla byten sker bakom startlinjen. - När en atlet har avslutat en övning och nästa övning är synkad, kan atleten som slutfört övningen stanna kvar på golvet medan den andra kommer in.   - Om laget önskar byta in nya atleter helt, måste den atlet som var kvar på golvet först ta sig över startlinjen och växla in de två andra atleterna. Förtydligande standards: - Alternating pistols: Vid no rep måste repen göras om på samma ben för att nästa reps sen ska räknas på andra benet.  - Syncronized toes to bar: fötterna måste nudda riggen samtidigt i toppen. Score: Tid eller antal reps vid time cap Alla standards finns att läsa i movement standards  

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Modus : "Synchron" Gewichte :   Male Rx: 70 Kg Female Rx: 50 Kg Male Scaled: 50 kg Female Scaled: 35 Kg    Ablauf Rx : 3 Runden 10 synchro Pistols 10 synchro Box jump over 10 synchro TTB Into  60 synchro Deadlift (70/50) 40 synchro Hang Power Clean (70/50) 20 synchro Front Squats (70/50) Ablauf Scaled : 3 Runden 10 synchro Air Squats 10 synchro Box jump over 10 synchro hanging leg raises Into 60 synchro Deadlift (50/35) 40 synchro Hang Power Clean (50/35) 20 synchro Front Squats (50/35) Score Wiederholungen / Zeit Workout Flow  Rx : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Pistols, 10 synchro Box jump over und 10 synchro TTB. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren. Scaled : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Air Squats, 10 synchro Box jump over und 10 synchro hanging leg raises. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren.

26.1 A, TC 14min Buy in 40/32cal Bike 4 RFT 10 C&J (60/40kg) 5 WW 20 alt. Pistols After 15min into 26.1 B, TC 6min 2RM Thruster (from floor)

32 A-Jump 16 cal Bike Erg @dumper 7 16 DB Box Step Over 50 cm 4/4 Pistols Intermediate: 1x15 kg  Elite: 1x22,5 kg / unbroken pistols

6 Double crossovers/ single crossovers/10 DU 6 pistol squat Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

ELITE FOR TIME 50 DOUBLE UNDERS 20 PISTOL 10 BAR MUSCLE UPS 50 DOUBLE UNDERS 20 PISTOL 10 RING MUSCLE UPS 50 DOUBLE UNDERS TC 5´ RX/MASTER FOR TIME 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 BAR MUSCLE UPS synchro 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 RING MUSCLE UPS synchro 50 DOUBLE UNDERS TC 5´ INTERMEDIO FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS TC 5´ ESCALADO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS TC 5´ MIXTAS FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS 30 AMERICAN KB SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS TC 5 ´

FOR TIME I GO YOU GO EACH ROUND 15 PISTOLS 15 POWER CLEAN 20M FRONT RACK CARRY 10 PISTOLS 10 POWER CLEAN 20M FRONT RACK CARRY 5 PISTOLS 5 POWER CLEAN 20M FRONT RACK CARRY *70KG 22,5 KG WHILE ONE ATHLETE IS PERFORMING THE OTHER HOLDS 2 DBs IN SUITCASE POSITION

Male athletes, then, female athlets Complete: 40 Ring Muscle Ups 20 Sync Pistols 30 Parallette Deficit HSPU 20 Sync Pistols 10 Rope Climbs For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

IN 8 MINUTES   28  Alternating Pistol Squats 14m Handstand Walk (2 × 7m) 18  Alternating Pistol Squats 14m Handstand Walk Backwards (2 × 7m) 8  Alternating Pistol Squats —  in remaining time:  — Max Meters Handstand Walk (forward) IN 8 MINUTES (Masters 55+) 28 Alternating Reverse Lunges 14m Handstand Walk (2 × 7m) 18 Alternating Reverse Lunges 14m Handstand Walk (2 × 7m) 8 Alternating Reverse Lunges — in remaining time: — Max Meters Handstand Walk (forward) Check the movement standards in het rulebook

2 ROUNDS FOR TIME 400m Run 20 Pistols / 40 Jumping Squats (Scaled) 10 Shoulder-to-OverHeads MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

RX (16-44) 60 Toes to Bar                    40 alt. Pistols 20x 5m Shuttle Run ____________ RX (45+) 40 alt. Toes to Bar 40 "Rack supported" Pistols 20x 5m Shuttle Run ____________ SCALED (16-44) 40 Toes above Hips         60 alt. Reverse Lunges 20x 5m Shuttle Run ____________ SCALED (45+) 40 Knees above Hips 60 alt. Reverse Lunges      20x 5m Shuttle Run

3 ROUNDS FOR TIME 12/10 Pull-ups 4 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 10/8 Chest To Bar 6 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 8/6 Bar Muscle Ups 8 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 8 Meter Handstand Walk

3 ROUNDS FOR TIME 10/8 Pull-ups 4 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 8/6 Chest To Bar 6 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 6/4 Bar Muscle Ups 8 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 8 Meter Handstand Walk

Elite (RX) 2-4-6-8.... Bar Muscle-Ups 4-8-12-16.... Alternating Pistols 5m Handstand Walk after EACH round Rest 2min before conditioning part OPEN (Scaled) 2-4-6-8.... Pull-Ups 4-8-12-16.... Alternating Pistols 3 Wall Walks after EACH round Rest 2min before conditioning part

For time (cap: 15') 100m Swim 50 Sit-ups 100m Swim 50 Push-ups 100m Swim 50 Pistols 100m Swim

2          Kettlebell Get-Up 40/28 kg 2          Pullovers 10+10 Pistols 4          Kettlebell Get-Up 40/28 kg 4          Pullovers 10+10 Pistols 6          Kettlebell Get-Up 40/28 kg 6          Pullovers 10+10 Pistols 8          Kettlebell Get-Up 40/28 kg 8          Pullovers Kettlebell get-up: Valfri arm

For Time: 50 Double Under 2/2-4/4-6/6-8/8-10/10-12/12 Pistol* 1-2-3-4-5-6 Rope Climb 4 m *Atleten utför alla repetitioner på ett ben innan man byter ben

For Time 21-15-9 WallBall Sit-Ups Scaled: Air Squats Rx: Pistol Squats + 4 Lanes Run ____________________ WallBall 9/6kg (all Divisions)

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run