WOD Explorer

23.2 AMRAP 18min 18 Calories on Concept 2 Rower 15 Toes to Bar / Knees Raises 12 Single Arm Devil Press Alt 9 Bar Muscle-Ups / Chest to Bar Pull-Ups / Chin Over Bar Pull-Ups SCORE: Number of Reps Completed in 18 minutes Time Cap Rx; Masters 35-40; Masters 40+; Scaled (Men Only): Toes to Bar Scaled (Women Only): Knees Raises Rx; Masters 35-40; Masters 40+: 22.5kg/15kg Scaled: 15kg/10kg Rx; Masters 35-40; Masters 40+ (Men Only): Bar Muscle-Ups Masters 40+(Women Only); Scaled (Men): Chest to Bar Pull-Ups Scaled (Women): Chin over Bar Pull-Ups

4 Rounds  2min on / 1min off  15 Deadlift (100/70 kg)  20 alt. Dual DB Front Rack Lunges (2x 22,5 /15 kg) max. Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (100/70kg) • 20 Alternating Dual Dumbbell Front Rack Lunges (2×22,5/15kg) • Max. Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • Dual DB Front Rack Lunge: DBs im Front Rack (beide Enden der DB auf Schulter oder Hände an Griffen); abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. • Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 Dual DB Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (100/70kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. Dual DB Front Rack Lunges (2×22,5/15kg) • ✅ Good Rep: DBs im Front Rack; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DBs nicht im Rack gehalten. Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

4 Rounds  2min on / 1min off  15 Deadlift (80/55 kg)  20 alt. DB Goblet Lunges (1x 22,5 /15 kg) max. Scaled Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (80/55kg) • 20 Alternating DB Goblet Lunges (1×22,5/15kg) • Max. SC Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen SC Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • DB Goblet Lunge: DB an einem Kopf vor Brust gehalten; abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. •SC Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 DB Goblet Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (80/55kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. DB Goblet Lunges (1×22,5/15kg) • ✅ Good Rep: DB im Goblet Hold vor Brust; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DB in anderer Position Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 15kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups Into: max C2B Pull-Ups

Every 3 minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups into: max C2B Pull-Ups

ELITE FOR TIME 48 METER HANDSTAND WALK 16 HANDSTAND PIROUETTES 12 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 25 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES RX FOR TIME 48 METER HANDSTAND WALK 12 HANDSTAND PIROUETTES 6 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 20 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES BUY-IN EVERY 4 MINUTES 15 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER OVERHEAD WALKING LUNGES @ 22.5/15 KG 32 METER HANDSTAND WALK (2 METER UNBROKEN) BUY-IN EVERY 4 MINUTES 20 SYNC. PULL-UPS  15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES SCALED FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER DUMBBELL OVERHEAD WALK @ 30/22.5 KG 32 METER ASSISTED HANDSTAND WALK BUY-IN EVERY 4 MINUTES 20 PULL-UPS - TO SHARE (NO BUTTERFLY PULL-UPS) 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 15/10 KG TIME CAP: 12 MINUTES

ELITE FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 60 / 43 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 60 / 43 KG 10 SYNC. RING-/BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 60 / 43 KG TIME CAP: 9 MINUTES RX FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 10 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG TIME CAP: 9 MINUTES MASTER 35+ FOR TIME 15 BAR MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 10 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 5 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG INTERMEDIATE FOR TIME 20 CHEST-TO-BAR PULL-UPS TO SHARE 10 SYNC. THRUSTERS 42.5 / 30 KG 15 CHEST-TO-BAR PULL-UPS TO SHARE 15 THRUSTERS TO SHARE 42.5 / 30 KG 10 SYNC. CHEST-TO-BAR PULL-UPS 20 THRUSTERS TO SHARE 42.5 / 30 KG TIME CAP: 9 MINUTES SCALED FOR TIME 20 PULL-UPS TO SHARE - NO BUTTERFLY 10 SYNC. THRUSTERS 35 / 25 KG 15 PULL-UPS TO SHARE - NO BUTTERFLY 15 THRUSTERS TO SHARE 35 / 25 KG 10 SYNC. PULL-UPS - NO BUTTERFLY 20 THRUSTERS TO SHARE 35 / 25 KG TIME CAP: 9 MINUTES

On a 7-minute clock Part A For time (cap: 5min) 30 Chest to bar pull-ups 15 Box jump over @70/60cm 30 dual DB shoulder to overhead @2x22.5/15kg 15 Box jump over @70/60cm 30 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Men Masters 35-39   Men Masters 40-44  are performing the workout as prescribed! --- Men Scaled: On a 7-minute clock Part A For time (cap: 5min) 20 Chest to bar pull-ups 15 Box jump over @70cm 30 single DB Shoulder to overhead @22.5kg 15 Box jump over @70cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Women Masters 40-44 Women Masters 45+ Women Scaled On a 7-minute clock Part A For time (cap: 5min) 20 Pull-ups 15 Box jump over @60cm 30 single DB Shoulder to overhead @15kg 15 Box jump over @60cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead

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 Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg

For Time: 10x Worm Ground to Overheads 40x Synchro Pull Ups (2) 10x Worm Ground to Overheads 30x Synchro Chest to Bar Pull Ups (2) 10x Worm Ground to Overheads 20x Synchro Bar Muscle Ups (2) 15m Worm Lunge

For Time 7x Lateral Burpees Over the Bar 21x Pull Ups 7x Lateral Burpees Over the Bar 21x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 15x Chest To Bar Pull Ups 7x Lateral Burpees Over the Bar 15x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 9x Bar Muscle Ups 7x Lateral Burpees Over the Bar 9x Deadlifts 120/75kg

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU 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. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

For time 60 Chest to bar Pull-ups 8 Thrusters 70 / 50 kg

Athlete A 30 Chest-to-bar Pull-ups 8 Thrusters 70/50kg   Athlete B 30 Chest-to-bar Pull-ups 2 Overhead Squats 6m Overhead Walking Lunges 70/50kg

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 65/45kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 75/52.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 85/60kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Ground to Overhead @ 20/15kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 12 Ground to Overhead @ 25/20kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 9 Ground to Overhead @ 30/25kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 6 Ground to Overhead @ 35/30kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 12 Snatch @ 20/15kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 9 Snatch @ 25/20kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 6 Snatch @ 30/25kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 35/30kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 9 Toes To Ring Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Pull Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 3 Wall Walks ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

"Fran" 21-15-9 Thruster Pull Ups

2 ROUNDS: - 15 SYNC HANG SNATCH - 2DB @22’5/15 BARBELL @50/35 - 30 T2B 2 ROUNDS: - 15 SYNC HANG SNATCH - 30 C2B PULL UPS REST 4'

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell