WOD Explorer

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbells unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Elite Variation :  2 x Dumbbell 22.5kg / 15kg   2 x D-balls 70kg / 40kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

A standard straight Olympic bar is to be used The bar can be taken from the pins in a squat rack (there is no necessity to “clean” the bar up to the chest) The bar must move from the “rack position” to the arms fully locked out above the athlete’s head The athlete may use leg drive “push press” the weight up A strict press, push press or push jerk IS allowed A Split jerk, i.e. one foot forward and the other back to create a wide base IS NOT allowed Weight jumps to be in increments of 2.5kg Weightlifting belts, wrist wraps and elbow sleeves are allowed to be worn

For Time: 18-12-6 DB Seated Strict Press 2x 22.5/15kg 1-2-3 Rope Climb from seated (15ft) Directly into: 18-12-6 DB Bench Press 2x 32.5/22.5kg 4-5 Rope Climbs (15ft, in between bench press sets) Time Cap: 9 min

For Time: 2x 30 Cal Bike 2x 40 Sync Seated Strict Press (2x 22.5/15kg) 2x 30 Cal Bike 8 Seated Rope Climbs (15ft)* 2x 40 Sync Bench Press (2x 32.5/22.5kg) 2x 30 Cal Bike 8 Seated Rope Climbs* 2x 30 Cal Bike *legless for males Time Cap: 14 min

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes Pro @22,5kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 200m Farmer Carry (2 Hommes Pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes Pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes Pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes Pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes Pro @6kg / 2 femmes Open @4kg) 

PART A: EMOM 9 MIN MIN 1: MAX BARBELL STRICT PRESS (M) MIN 2: MAX BARBELL STRICT PRESS (F) MIN 3: MAX BARBELL BACK SQUAT (M) MIN 4: MAX BARBELL BACK SQUAT (F) MIN 5: MAX BARBELL DEADLIFT (M) MIN 6: MAX BARBELL DEADLIFT (F) MIN 7: REST MIN 8: MAX BARBELL TANDEM DEADLIFT (M+F) TIER 3: 20/15 - 30/20 - 40/25 - 110KG TIER 2: 30/20 - 40/25 - 50/30 - 140KG TIER 1: 40/25 - 50/30 - 60/35 - 170KG 170 = bar + red + blue + yellow + green + black 140 = bar + red + blue + yellow 110 = bar + red + blue PART B: 4MIN AMRAP BIKE ERG - SEATLESS AND BLIND PART C: 10MIN AMRAP 12M SYNCHRO WP CARRY 6 TOES TO BAR * 12 WP BURPEE G2OH * 60 HEAVY ROPE SINGLE UNDERS * * YGIG TIER 3: 10/5KG WP (FRONT CARRY) - KNEES TO CHEST TIER 2: 15/10KG WP (FRONT CARRY) - TOES TO TARGET TIER 1: 20/15KG WP (OVERHEAD CARRY - TOES TO BAR

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (50/35kg) 3 Lateral BotB 5 Thruster (50/35kg) 4 Lateral BotB 5 Thruster (50/35kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (42.5/30kg) 3 Lateral BotB 5 Thruster (42.5/30kg) 4 Lateral BotB 5 Thruster (42.5/30kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 4 Thruster (35/25kg) 2 Lateral BotB 4 Thruster (35/25kg) 3 Lateral BotB 4 Thruster (35/25kg) 4 Lateral BotB ...

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

FOR TOTAL LOAD - 5 MIN PREPARATION TIME - ATHLETE 1 - 4 MIN ESTABLISH  3RM BACK SQUAT - TRANSITION 60 SECONDS - ATHLETE 2 - 4 MIN ESTABLISH 3RM FRONT SQUAT - TRANSITION 60 SECONDS -  ATHLETE 1 - 4 MINS ESTABLISH 1RM STRICT PRESS - TRANSITION 60 SECONDS -  ATHLETE 2 - 4 MIN ESTABLISH 1RM BENCH PRESS Standards:  Under 5 min "preparation" får atleterna tillgång till sin lane och göra en set up med höjd på rack och startvikt för första atleten. Laget måste även ställa in saftey arms inför bänkpressen. Laget har tillgång till 1st 20kg och 1st 15kg skivstång samt en fördelade mängd viktskivor inom sin lane. Inga andra vikter får användas och fördelade viktskivor som inte används måste ligga på angiven plats övrig tid. Klovar måste användas på alla lyft. Atleter får både höja och sänka vikt samt hjälpas åt att byta vikter.  Lyftet måste vara genomfört och godkänt inom tidsfönstret för att tillgodoräknas. Flera försök inom samma lyftfönster är tillåtet.  Vilande atlet måste befinna sig inom uppmärkt område. Övrigt : Se separat Movement standards Scoring: Lagets totala vikt i kilogram. Flöde: Se video

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch 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 and with a snatch grip. 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. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat 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. 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. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given 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.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to 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.  For the shoulder to overhead the barbell will move from the front rack and finish 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. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

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

WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.

For time: Tc 9'  15 cal row  15 wall ball  15 cal row  15 wall ball  20 box jump over 15 cal row  15 wall ball 20 box jump over  20 hspu  - in remaining time max reps of:  Snatch  Elit: 60kg  Advanced: 35/50kg  Master 35/40+: 50kg  Scaled: 25/40kg Scaled: 12/15 cal row,  hspu ---> strict press 12/15 Advanced: 12/15 cal row, hspu 12/20  Master 35/40+: 15 cal row  Elit: 15 cal row

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB)  - 1000m Run - 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg) 

FORMATS et ORDRES DE PASSAGES à définir par la team chaque athlète doit passser en tout 2 x sur (un run + une station)   LA COURSE EN Détails & Charges de l'épreuve :  - 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges  (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag)  - 1000m Run - 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg)  - 1000m Run - 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg)  - 1000m Run - 100 Wall Ball Shots (4Hommes  @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) 

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

3 rounds: 30 SU 9 DB Shoulder to OH @2x15/22,5kg 9 Pull Ups  into 3 rounds: 20 Crossover SU 7 DB Push Press @2x15/22,5kg 7 T2B into 3 rounds: 30 DU 5 DB strict Press @2x15/22,5kg 5 C2B 10min Timecap Ablauf: -Start hinter der Startlinie -bei hanging Gymnastic Übungen muss die Blickrichtung immer weg vom Rig sein -DBs dürfen niemals angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/