WOD Explorer

For Time 30 Chest to Bar Pull-Ups 30 Kettlebell Step Up Over 30 Front Squat 30 Kettlebell Step Up Over 30 Bar Muscle-Ups Time Cap : 13 Minutes ♂ 32kg / ♀ 24kg Kettlebell ♂ 80kg / ♀ 60kg Barbell ♂ 24’ / ♀ 20’ Box Score : Time to finish / Total reps at the time cap. Tie Breaker : Time at 15 Front Squats.

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

AMRAP 4' 7 Bar Pull-Up Movements 7 Power Snatches MEN RX: BAR MUSCLE-UPS / 60kg MASTERS 35+: BAR MUSCLE-UPS / 50kg MASTERS 40+: BAR MUSCLE-UPS / 50kg ADVANCED: C2B PULL-UPS / 50kg SCALED: PULL-UPS / 40kg WOMEN OPEN: PULL-UPS / 25kg

AMRAP 5' 7 Bar Pull-Up Movements 7 Power Snatches (Relay style - F, M1, M2) TEAM FEMALE: PULL-UPS / 25kg 1st MALE: C2B PULL-UPS / 40kg 2nd MALE: BAR MUSCLE-UPS / 50kg

AMAZONIE  All Division Amrap 10 Intermediate  ----------------------------- 50 Share Heavy Du  / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm)  20 Synchro Pull up  10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up  2x 15 Heavy Su  I go You go  15 Synchro parallette shoot throughs 2x 15 Heavy Su  (60 Su)  15/15 Synchro DB Longes 15/10 kg  2x 15 Heavy Su  (60 Su)  15 Synchro HR Push up  In remaining time Max Pull up 

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes)
 *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT

For time: 2-4-6-8 wallwalk 4-8-12-16 ctb pull up

Open Kategorie: For time: 50 Synhro Hang DB Snatches (3 Athletes) 40 M:Chest to Bar/ F:Pull ups 30 Synchro double DB Box Step up (2 Athletes) 20 Wall Walks 30 Synchro double DB Box step ups (2 Athletes) 40 M:Chest to Bar/ F:Pull ups 50 Synchro Hang DB Snatches (3 Athletes) Weights: 22,5/15 Rookie 50 Synhro Hang DB Snatches (3) 40 Jumping CTB/Pull ups 30 Synchro double DB Box Step up (2) 20 Wall Walks 30 Synchro double DB Box step ups (2) 40 Jumping CTB/Pull ups 50 Synchro Hang DB Snatches (3) Weightes: 15/10 kg TC: 15 min

Pair 1 42 - 30 - 18 KB swings 24kg Pull ups Into Pair 2 30-18 -14 KB swings 24kg Chest to bar

For Time: 18 Dumbbell Thrusters  21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters

M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters  21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters 

For Time: 50 Wallballs 15 Cleans 25 C2B/ Pull ups 15 C&J 25 C2B/ Pull ups 15 Snatches 50 Wallballs TimeCap: 16:00  *For all weights & standards please read the movement standards carefully!

For Time: 30 Wallballs 15 Cleans 25 Jumping Pull ups/ Pull ups 15 C&J 25 Jumping Pull ups/ Pull ups 15 Snatches 30 Wallballs  *For all weights & standards please read the movement standards carefully!

10 min AMRAP: 10 pull up 15 push up 20 air squat

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

For Time: 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge 60 Pull-Ups (3's) 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge Max BMU in 3s Time Cap: 10mins

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

Part A: AMRAP 6 min Buy-In: 40 cal BikeErg 30 Single Unders 4 lanes Bear Crawl 2 min REST Part B: For time 9-6-3 KB Hang Clean&Jerk (1x16/1x12kg) Pull Ups TC: 4 min split reps as you like

Skill - Moana For Time: (Time cap 9:00) 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 straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. 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: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

50 cal ski 40 GTOH 60/40kg P1 - 30 WBs 9/6kg 10/9ft P2 - 30 WBs 9/6kg 10/9gt 20 Pull Ups 10 Clusters 60/40kg

Complete as many rounds as possible in  17 minutes of: 50 calories row 40 lateral burpees over bar 30 bar muscle-ups 20 snatches @60kg 10 overhead squats @60kg --- NOTES The test begins with the athlete sitting on the rower with hands off the handle. After “3, 2, 1 … go”, row 50 calories. When the rower reads 50 calories, move to the barbell and complete 40 lateral burpees with hop over the bar. Once the burpees are complete, move to the pull-up bar and complete 30 muscle-ups. When the muscle-ups are finished, move to the barbell for 20 snatches and then complete 10 overhead squats. With time remaining, start a new round on the rower, and continue in the same fashion until 17 minutes have elapsed. The athlete’s score will be the total number of repetitions completed at the time cap.

AMRAP 10min: 1-2-3-4-5-6-7-8-... Dumbell Devils press 2x22.5/15kg Burpee box jump over 60/50cm *After each set 8 Chest to bar pull-ups ***Score is total number of reps (Devils press + BBJO + CTB) Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start standing tall infront of the dumbells. On the mark 3, 2, 1 and go, athletes perform 1 Devils press, then 1 Burpee box jump over and then does 8 Pull-up movements. After that is completed athletes moves to 2 Devils presses, 2 Burpee box jump overs and 8 Pull-up movements.  Each round you add one rep to both Devil presses and Burpee box jump overs, but number of Pull-up movement stays the same. You are working until all 10 minutes are expired. Timer has to be visible in whole video. Standards Devils press – Both palm has to be on dumbells throughout the whole movement.  Rep starts with chest is touching both dumbells and finishes when dumbells are overhead with knees, hip, shoulders and elbows in extended position. Dumbells can be lifted both in „Snatch“ and „Clean&jerk“ style as long as it finishes above head with whole body extended. Burpee Box jump over – Rep starts with chest and thighs touching the floor, return to both feet. Jumping and stepping in and out of burpee is permitted. Athlete must use two foot takeoff for box jump, both feet must touch top of the box. Both jumping and stepping down is permitted. No other part of the body can't make contact with the box. Chest to bar – Rep start with both arms fully extended and feet of the ground. The rep is credited when chest clearly touches the bar at or bellow collarbone. Using gymanstics grips is permitted, but not with tape wrapped bar. Pull-up – Rep start with both arms fully extended and feet of the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Using gymanstics grips is permitted, but not with tape wrapped bar.

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets RX 1st :  8 Ropeclimbs  + max Reps alt Fatbar-Thruster  2nd:  16 BMU +  max alt Fat-Thruster 3rd:  32 C2B + max Reps alt.  Fatbar-Thruster 4th:  48 Pullups + max Reps alt. Fatbar-Thruster RX: 53/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Intermediate 1st :  6 Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  12 BMU + max alt Fatbar-Thruster 3rd:  24 C2B + max Reps alt.  Fatbar-Thruster 4th:  36 Pull ups + max Reps alt. Fatbar-Thruster INT: 48/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Scaled 1st :  4  (Short) Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  16Pull ups + max alt Fat-Thruster 3rd:  6 (Short) Ropeclimbs + max Reps alt.  Fatbar-Thruster 4th:  24 Pull ups + max Reps alt. Fatbar-Thruster SC: 38/28

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