WOD Explorer

15 Pull-ups 15 Worm Thrusters @45kg 15 Synchro Pull-ups 15 Worm Thrusters @45kg 15 Pull-ups 15 Worm Thrusters @45kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @80kg 18 Synchro C2B 15 Worm Thrusters @80kg 15 Synchro Bar Muscle-Ups 15 Worm Thrusters @80kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @60kg 15 Bar Muscle-Ups** 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish **Can be shared between teammates

Buy in 40WB Then 21/15/9 Cal ski Burpees pull-up

All Categories (See below for English Translation) A - 00:00 - 06:00 6 Minutes AMRAP 3 Power Snatch 6 Bar Muscle-Ups/C2B Pull-ups/Pull-Ups 9 Bar Facing Burpees *Beginner: Dead hang REST - 06:00 - 08:00 B - 08:00 - 11:00 3 Minutes Time Cap 1 RM Snatch Snatch Weights&Gymnastics Elite Category: M:70kgs/F:50kgs & Bar Muscle-Ups Master 35-39 Category: M:60kgs/F:40kgs & M:Bar Muscle-Ups/F:Chest to Bar  Pull-Ups Advanced Category: M:60kgs/F:40kgs M:Bar Muscle-Ups/F:Chest To Bar Pull-Ups Master 40+ Category: M:50kgs & Bar Muscle-Ups Scaled Category: M:50kgs/F:30 kgs M:Chest to Bar Pull-Ups/F:Pull-Ups Master 45+ Category: M:45kgs & Chest To Bar Pull-Ups Master 50+ Category: M:40kgs & Pull-Ups Beginner Category: M:40kgs/F:20kgs & M:30/F:20sec. Dead Hang Elite Fitness Games-24’ün ilk online eleme antrenmanı A ve B olmak üzere iki kısımdan oluşmakta olup toplam 11 dakika sürmektedir. İki antrenmanın skorları 1.A ve 1.B şeklinde ayrı olarak derecelendirmeye girecektir. Atletler A ve B kısımlarının her ikisini de tamamlamak zorundadır. A kısmında kabul edilebilir bir efor göstermeden B kısmına geçemezler. Antrenman için atletler 6 dakika çalışma, 2 dakika dinlenme ve 3 dakika çalışma şeklinde toplam 11 dakikalık bir kronometre/sayaç/timer/uygulama kullanmalıdır. Antrenmanın ilk kısmı (A) 6 dakika süren tekrar sayısı hedefli AMRAP tarzı bir antrenman olup atletler 6 dakika boyunca tamamlayabildikleri kadar çok tekrar tamamlayacaklardır. Atletler 6 dakikalık kısmın bitiminde 2 dakikalık dinlenme süresinin tamamını kullanmak zorundadırlar. İkinci kısım (B) 2 dakikalık dinlenme süresi bitmeden başlayamaz ancak atletler ağırlıklarını hazırlayabilir, ısınma kaldırışları yapabilir. İkinci kısım (B) için belirlenen süre başladığında atletler çalışmaya başlayabilirler. Tüm atletler için ikinci kısım (B) 3 dakika sürecektir. Bu kısımda atletler snatch hareketinde ulaşabildikleri en yüksek kiloya ulaşmaya çalışacaktır. Bu bölümde ağırlık değiştirme konusunda atletler yardım alabilirler. HAREKET STANDARTLARI Power Snatch: 1.Erkek Atletler 20kg standart ölçülerde olimpik bar kullanmak zorundadır. Kadın atletler varsa 15kg Olimpik Kadın Barı kullanabilirler. Hareketlerde kelepçe kullanılması zorunludur. 2.Plaka yükseklikleri olimpik ölçüde olmak zorundadır. Farklı plaka kullananlar olimpik ölçülere uyacak bir platform ayarlamalı ve videoda bunu göstermelidirler. 3.Power Snatch hareketi bar yerde hareketsiz şekilde iken başlar ve barın başın üzerinde bulunması ve diz-kalça-gövde-omuz-dirsek eklemlerinin kilitlenmesi/ekstansiyonu ile sona erer. Beginner kategorisinde kadınlarda barın dizin altından alınması yeterli olacaktır. 4.Hareket sonunda baş vücutla aynı düzlemde ya da bar hizasının önünde olmalıdır. Gerisinde bulunamaz. 5.Atletler power ya da muscle tekniklerini kullanabilir. Squat snatch kabul edilmemektedir. 6.Atletler tekrarları tek-tek ya da touch and go stiliyle yapabilir ancak belirgin şekilde barın yerden sektirilmesi (bounce) ya da yerden sekmiş barın havada yakalanması suretiyle tamamlanan tekrarlar kabul edilmeyecektir. Bar Muscle-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve omuzlar barın üstünde ya da ilerisinde dirsekler ekstansiyonda iken sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Chest to Bar Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve gövdenin bara temas etmesiyle sona erer. Bu noktada köprücük kemiğinin altında bir yerin bara temas etmesi gerekmektedir. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve çenenin bar hizasının üstüne geçmesiyle sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Dead Hang: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve belirtilen sürenin tek seferde tamamlanmasıyla sona erer. 2.Süre tamamlanmadan inilmesi halinde süre sıfırlanır ve atletin tekrar dead hang hareketine başlaması gerekmektedir. Hareketin erken sonlandırılması halinde toplam skordan eksik kalan saniye kadar tekrar düşülecektir. 3.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 4.Atletler ayaklarıyla racke temas ederek destek alamazlar. Bar Facing Burpee: 1.Bu harekette atlet bara yüzü dönük ve TAM OLARAK bara dik olacak şekilde pozisyon alacaktır. Çapraz şekilde yatılan tekrarlar kabul edilmeyecektir. 2.Atletin göğsü ve üst bacakları (quadriceps) yere değecek şekilde yatması gerekmektedir. Sonrasında atlet istediği şekilde kalkıp bara yaklaşabilir. Ancak atlayış iki ayak aynı anda yerden kesilecek şekilde barın üstünden ve bara temas etmeden belirgin bir atlayış şeklinde olmalıdır. 3.Bu şartları sağlamayan tekrarlar geçersiz kabul edilecektir. 4.Bar facing burpee hareketinde bar yüksekliği olimpik plaka standartlarda olmalıdır. Farklı boyutta plaka kullananlar olimpik plaka yüksekliğine denk gelecek şekilde bir platform oluşturmalı ve videoda bunu göstermelidir. 1RM SNATCH: 1.Bu kısım için hazırlanmış ayrı bir bar kullanılabilir ya da A kısmında kullanılan bar ile devam edilebilir. Barlarda kelepçe olmak zorundadır. 2.Atletler bu kısımda power, squat ya da muscle snatch tekniklerinden istediğini kullanabilir. 3.Ağırlığın yerden akıcı bir şekilde baş üstüne kaldırılıp diz, kalça ve gövdenin ekstansiyona gelmesi yeterlidir. 4.Askıdan (hang) teknikler kabul edilmeyecektir. 5.Ağırlık artırımı en az 1kg (0.5+0.5kg) olabilir. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin,hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet dinlenme süresi dahil olmak üzere tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Barın ağırlığı, platelerin tek tek gösterilmesi, ağırlık ibarelerinin tam olarak okunabilmesi vb. 5.Kamera açısı hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. English Translation: Elite Fitness Games-24 First Online Qualifier Workout The first online qualifier workout for Elite Fitness Games-24 consists of two parts, A and B, and lasts a total of 11 minutes. Scores for the two workouts will be graded separately as 1.A and 1.B. Athletes must complete both parts A and B. They cannot proceed to part B without showing a satisfactory effort in part A. Athletes should use a total of 11 minutes of a timer/application for the workout, consisting of 6 minutes of work, 2 minutes of rest, and 3 minutes of work. The first part of the workout (A) is a 6- minute AMRAP where athletes complete as many reps as possible in 6 minutes. After the 6-minute part, athletes must use the entire 2-minute rest period. They cannot start the second part (B) before the 2-minute rest period ends, but they can prepare their weights and do warm-up lifts. Athletes can start working as soon as the timer for the second part (B) begins. The second part (B) lasts 3 minutes for all athletes. In this part, athletes will try to reach the highest weight they can in the snatch. Athletes can get help with changing weights in this section. MOVEMENT STANDARDS Power Snatch: 1. Male athletes must use a 20kg standard Olympic bar. Female athletes can use a 15kg Olympic Women's Bar if available. Collars must be used in movements. 2. Plate heights must be Olympic standard. Those using different plates must set up a platform to match Olympic standards and show this in the video. 3. The power snatch starts with the bar motionless on the ground and ends with the bar overhead with knees, hips, body, shoulders, and elbows locked out.For women in the beginner category, taking the bar below the knee will be sufficient.  4. At the end of the movement, the head must be in line with the body or in front of the bar. It cannot be behind.  5. Athletes can use power or muscle techniques. Squat snatch is not accepted. 6. Athletes can perform reps one-by-one or touch and go, but noticeable bouncing or catching the bar mid-bounce is not allowed. Bar Muscle-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with shoulders above or in front of the bar with elbows extended. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Chest to Bar Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the body contacting the bar. The contact must be below the collarbone. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the chin above the bar. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Dead Hang: 1. The movement starts with the athlete hanging with elbows extended and ends when the specified time is completed in one attempt. 2. If the athlete drops before the time is completed, the time resets, and the athlete must start the dead hang again. In case of early termination, the total score will be reduced by the missing seconds. 3. Athletes must use a pronated grip and cannot change grip during the movement. 4. Athletes cannot take support from the rack with their feet. Bar Facing Burpee: 1. The athlete must position themselves face-on and EXACTLY perpendicular to the bar. Diagonal repetitions will not be accepted. 2. The athlete's chest and upper legs (quadriceps) must touch the ground. The athlete can then get up and approach the bar in any way. However, the jump must be performed with both feet leaving the ground simultaneously, over the bar without touching it. 3. Reps not meeting these conditions will be invalid. 4.Barbell heights for bar facing burpees must be Olympic plate standard. Those using different plates must set up a platform to match Olympic plate height and show this in the video. 1RM Snatch: 1. A separate bar can be used for this part or the bar used in part A can be continued. Collars must be used on the bars. 2. Athletes can use any technique (power, squat, or muscle snatch) they wish in this part. 3. The weight must be lifted smoothly from the ground overhead with knees, hips, and body extended. 4. Hang techniques are not accepted. 5. The weight increase can be at least 1kg (0.5+0.5kg). VIDEO RECORDING STANDARDS 1. Athletes can record their online qualifier video using an application prepared for this or using a classic method but must include a visible timer. 2. The video angle must be set so that athletes, movements, and equipment/indicators are fully visible. 3. The video must be uninterrupted, and the athlete must remain within the camera frame for the entire duration, including rest periods. 4. At the beginning or end of the video, the athlete must clearly state their name, category, and show the equipment being used. Example: The weight of the bar, each plate being shown, weight markings being fully readable, etc. 5. The camera angle should be set so that movements can be seen fully from the side or front diagonal.

For Time (TC: 9 min) 2 rnds 20 Pull ups 5 Wall Walks 3 lanes 1 DB OH Lunges 22,5/15 kg

For Time (TC 6 min) 21-15-9 CTB* Thrusters 60/45 kg *Intermediate: Pull Ups 40/30 kg

For Time (TC 6 min) 21-15-9 Pull Ups synchro Thrusters synchro 40/30 kg

Test 3: Bodyweight Age Groups 30-34 Through 55-59 Every 3 Mins for 3 Rounds Athletes Will Perform: 60 Double Unders 12 Toes-to-Bar 12 Box Jumps (61 cm/ 51 cm) Then AMRAP Toes to Bar in the Remaining Time Rest 1:00 Between Rounds Age Groups 60-64 and 65+ Every 3 Mins for 3 Rounds Athletes Will Perform: 30 Double Unders 10 Toes To Bar 12 Box Jumps Or Box Step Ups (61 cm/ 51 cm) Then AMRAP Toes To Bar in the Remaining Time Rest 1:00 Between Rounds Test 3 Flow Athletes start on the starting line. On the start signal a three minute clock will start, athletes will begin their Double Unders. Athletes will then move to their pull-up bar and complete their required number of Toes to Bar. Athletes will then move to their box where they will complete 12 box jumps (or step ups for some age groups). After completing their box jumps, athletes will return to their pull-up bar and perform as many toes to bar as possible in the remaining time. When the 3 minute clock expires, athletes will have 1 minute to rest before the second 3 minute interval begins. Athletes will follow the same pattern during the second and third interval. Test 3 Movement Standards For complete movement standards please see the entries for “Double Under ID 10.07,” "Toes to Bar ID 7.01," “Box Jump ID 10.04,” and “Box Step Up ID 15.11,” in the International Functional Fitness Federation's Movement Standards Test 3 Special Regulations The score for this test will be the total number of repetitions completed by the athlete across all 3 rounds. This includes the Double Unders, Toes to Bar, and Box Jumps that are part of the buy-in each round. Athletes must step down from their Box Jumps on each repetition. They may not jump down. Age Groups 60-64 and 65+ have the option to do box step ups instead of performing box jumps. The rope must spin forward on double unders. Athletes may start with their jump rope in their hand each round. Athletes restart at the beginning of the amrap each round.

Test 4: Skill Age Groups 30-34 Through 50-54 As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) Handstand Full Pirouette 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Single Dumbbell Overhead Squat (22.5kg/15kg) 10 meter Backwards Handstand Walk Age Groups 55-59 Through 65+ As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Double Dumbbell Overhead Carry Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) 5 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Double Dumbbell Front Squats (22.5kg/15kg) 10 meter Handstand Walk Test 4 Flow  Athletes start on the starting line. On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions. At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute. Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a handstand walk depending on their division. At the end of the 4 minutes, athletes will again rest for 1:00 minute. At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division. The test will be over when the 5 minute clock expires. The athletes total score will be the total number of repetitions completed across all 3 amraps. Test 4 Movement Standards For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,” “Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional Fitness Federation's Movement Standards Test 4 Special Regulations Athletes may break up their handstand walks. The minimum increment for any handstand walk is 2.5 meters. The score for this test is the total number of repetitions performed across all 3 amraps.

🇹🇷 WOD 3 – TOPLU CİNNET (Scaled Man / Woman) 4' AMRAP: 50 Wall Ball Remaining Time Max Pull-Up Süre: 4 Dakika (Time Cap) Top kg: 6 / 9

🇹🇷 WOD 3 – TOPLU CİNNET (Advance Man / Woman) 4' AMRAP: 50 Wall Ball Remaining Time Max Chest-to-Bar Pull-Up Süre: 4 Dakika (Time Cap) Top kg: 6 / 9

BEGINNER WOMEN PART A
7' AMRAP
 • 3 Pull-Up
 • 1 x X Complex
 👉 2 dakika dinlen PART B
 4' içinde Clean & Jerk PR bul X COMPLEX
 • 5 Deadlift
 • 4 Hang Squat Clean
 • 3 Shoulder to Overhead
 Barbell Ağırlığı: 25 kg

BEGINNER MAN PART A
 7' AMRAP
 • 6 Pull-Up
 • 1 x X Complex
 👉 2 dakika dinlen PART B
 4' içinde Clean & Jerk PR bul X COMPLEX
•  5 Deadlift
•  4 Hang Squat Clean
•  3 Shoulder to Overhead
 Barbell Ağırlığı: 35 kg

FOR TIME 50 CALORIE ROW 40 PULL UP 50 CALORIE SKI 25 BAR MUSCLE UP

For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 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. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

For Time: 40/30 Cal ABike 20 American KB Swings 32/24//24/16//16/12kg 10 BMU/C2B/Pullups

Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 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. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth.  REP START - Object-on-ground. Hand(s) on object.  REP END - Front-rack lockout.  REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat.  CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.  REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands.  REP END - Medicine ball hits the wall above, and only above the designated height.  REP REQUIREMENTS - Athlete, while ascending, throw the ball.  CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)

(22.3 repeat) For time - time cap 12min: ----------Rx--------- 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg ----------Scaled---------- 21 jumping pull-ups 30 double-unders 21 thrusters (20/30 kg) 18 jumping chest-to-bar pull-ups 20 double-unders 18 thrusters (25/40 kg) 15 jumping bar muscle-ups 10 double-unders 15 thrusters (30/45kg) ----------Beginner---------- 21 jumping pull-ups to rings 84 single-unders 21 thrusters (15/20 kg) 18 jumping chest-to rings 72 single-unders 18 thrusters (15/20 kg) 15 pull-up ring negatives 60 single-unders 15 thrusters (15/20kg)

PART A - 2 min of attempts per athlete for max weight  Athlete A - Snatch + Hang Snatch + OVHS  Athlete B  -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.

On A Running Clock: 0-3 minutes, For Time; 21x Lateral Burpees Over The Bar 21x Overhead Squat 35kg / 25kg 21x Pull-ups Rest 60 seconds 4-7 minutes, For Time; 21x Lateral Burpees Over The Bar 18x Overhead Squat 35kg / 25kg 15x Chest To Bar Pull-ups Rest 60 seconds 8-11 minutes, For Time; 21x Lateral Burpees Over The Bar 15x Overhead Squat 35kg / 25kg 9x Bar Muscle-ups

For Time: TC 10min 20-18-16-14-12 alternating DB Overhead Lunges @22.5/15 kg After each Set perform:  5 Burpee C2B Pullups  10 alternating DB Snatches @22.5/15 kg

For Time: TC 10min 20-18-16-14-12 alternating DB Front Rack Lunges @22.5/15 kg After each Set perform:  5 Burpee Pullups  6 alternating DB Snatches @22.5/15 kg

For time 20 wallwalks 80 pull ups 160 wallballs 80 toes to bar 20 wallwalks Score: time

A - For time 500m Drax treadmill run 30 Pull ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 6 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups  Cap 8'  Barbell Man: 45 / Woman: 30

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 7 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 50 / Woman: 35

A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 9 Rope Climbs Cap 8'  Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8'  Barbell Man: 60 / Woman: 40

Part A 15 push ups 15 box jump overs 40cm 15 sit ups 15 push ups 15 box jump overs 15 knee raises 15 push ups 15 box jump overs 15 toes to bar 15 push up  (abmat + 10kg) 15 box jump overs 15 pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: 1x knee raises + 1x toes to bar + 1x pull ups