WOD Explorer

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / 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: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 24 knee raises 4 wall walk 15 box jump overs 60/50cm 18 toes to bar 4 wall walks 15 box jump overs 60/50cm 12 pull ups 4 wall walks 15 box jump overs 60/50cm 8 chest to bar pull ups TC: 12min 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 toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up 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 Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up 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 Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 5/4 wall walks 15 box jump overs 60/50cm 32/28 toes to bar 5/4 wall walks 15 box jump overs 60/50cm 24/20 pull ups 5/4 wall walks 15 box jump overs 60/50cm 16/12 chest to bar pull ups 5/4 wall walks 15 box jump overs 60/50cm 8/4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60cm 30 toes to bar 4 wall walks 15 box jump overs 60cm 22 pull ups 4 wall walks 15 box jump overs 60cm 14 ches to bar pull ups 4 wall walks 15 box jump overs 60cm 6 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up 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 toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up 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 toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar 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 toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 28 toes to bar 4 wall walks 15 box jump overs 60/50cm 20 pull ups 4 wall walks 15 box jump overs 60/50cm 12 chest to bar pull ups 4 wall walks 15 box jump overs 60/50cm 4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 50cm 26 toes to bar 3 wall walks 15 box jump overs 50cm 18 pull ups 3 wall walks 15 box jump overs 50cm 10 chest to bar pull ups 3 wall walks 15 box jump overs 50cm 2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 15 box jump overs 50cm 28 knee raise 3 wall walks 15 box jump overs 50cm 20 toes to bar 3 wall walks 15 box jump overs 50cm 12 pull ups 3 wall walks 15 box jump overs 50cm 4 chest to bar 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 toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 12 box step overs 40cm 20 sit ups 12 hand release push ups 12 box step overs 40cm 16 knee raises 12 hand release push ups 12 box step overs 40cm 12 toes to bar 12 hand release push ups 12 box step overs 40cm 8 jumping pull up 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 compler 1x knee raises + 1x knee raises + 1x toes to bar

„Grip Reaper“ Workout Format A For Time – Team of 2 Athlete A • 100 Double Unders Dann gemeinsam: • 60 Toes-to-Bar • 50 Pull-Ups • 40 Chest-to-Bar Pull-Ups • 15 Wall Walks • 10 Complexes: o 2 Pull-Ups o 2 Toes-to-Bar o 2 Bar Muscle-Ups Finish • Athlete B: o 100 Double Unders B: nur anderer Complex 1 PU-1 T2B-1 BMU C: 50 DU – 40 sl T2B – 30 Pull Up – 20 C2B – 10 WW – Complex 1 Pull Up-1 T2B- 1 C2B – 50 DU

6 Minute AMRAP x4  400m run (Team Run) 20 Jumping Pull ups (Synchro 2) 10 Walkout Push ups  (Synchro 2) In the remaining time: Max Dual DB Synchro Lunges (Synchro 2) Score: Max Lunges 

6 Minute AMRAP x4  400m run (Team Run) 25 Pull ups (Synchro 2) 25 HSPU (Synchro 2) In the remaining time: Max Worm Lunges (2 athletes working) Score: Max Lunges 

Death by Gymnastics  The workout has to be done individuallby by each athlete!  Elite:  EMOM until failure: Minute 1: 20/15 cal Row 
Minute 2: 5 T2B + 5 C2B + 5 Strict HSPU
 *Add 1 rep to the gymnastics movements each round Intermediate: EMOM until failure: Minute 1: 18/12 cal Row
  Minute 2: 5 T2B + 5 Pull Up + 5 HSPU 
*Add 1 rep to the gymnastics movements each round Scaled: EMOM until failure: Minute 1: 15/10 cal Row  
Minute 2: 3 Wall Walk + 3 Toes Up
 *Add 3 reps to the Toes Up each round Please see the official briefing and scorecard for detailed information. 

a) 100 pull ups  100 double db bench press 22,5/15 1min rest b) 3 rounds (8min) 6 sync db devils press 22,5/15 12m single arm sync db overhead lunges 22,5/15 24 box jump overs 60/50 *for part a) divide as needed

For Time (Relay Style) Athlete 1: 20 Dual DB Shoulder to Overhead 2x22/15kg 15 Box Jump Overs 60/50cm 18 Pull Ups Athlete 2: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 15 C2B Pull Ups Athlete 3: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 12/6 Bar Muscle-ups Athlete 4: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 9/3 Ring Muscle-ups

FOR TIME - 10' CAP 30 Ring Rows 30 Alt. DB Snatches 15 Box Jump Overs 25 Knee Raises 25 Alt. DB Snatches 15 Box Jump Overs 20 Pull-Ups 20 Alt. DB Snatches 15 Box Jump Overs 15 TTB 15 Alt. DB Snatches 15 Box Jump Overs Max Reps Bar Muscle Ups

For Time:  60 Box Jump Over 60 Hang Power Clean (43/30) | (35/25)  40 Chest to Bar Pull Ups | Jumping Pull Ups  40 STOH  20 Burpee Pull Ups 20 Thrusters  *Both athlete must perform at least 5 reps on each movemnt Cap : 10 minutes

PART A Max Wall Walks in 2' Note:  Divide as wanted Rest 1' PART B For Time: 90 Wall Balls 90m Farmer Walk @24/16kg 60 KB Deadlift @24/16kg 30m Walking Lunge Sync @24/16kg 30 Pull Ups Note: Wall Ball/Deadlift/Pull Ups divide as wanted Farmer Walk: each 50 meters  Walking Lunge: one KB for each athlete

SCALED FT 7/9 CAL ROW 60 BOX JUMP OVERS 50/61cm 7/9 CAL ROW 40 S2OH 25/40KG 7/9 CAL ROW 10/20 PULL UPS THEN 21/26 CAL ROW 8 BEAR COMPLEX 35/55KG ADVANCED/MASTER 7/9 CAL ROW 60 BOX JUMP OVERS 50/61cm 7/9 CAL ROW 40 S2OH 35/50KG 7/9 CAL ROW 20 PULL UP/10 BMU THEN  21/26 CAL ROW 6 BEAR COMPLEX 55/70 RX

WORKOUT RX: AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Bar Muscle Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

WORKOUT INTERMEDIATE AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately.. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

TEST 3: MIXED MODALITY Age Groups 17-64 For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded.

TEST 3: MIXED MODALITY Age Groups Youth (12 t/m 16 ) For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Same format with following regressions: • Pull Ups → Ring Rows • C2B Pull Ups → Jumping Pull Ups • Bar MU → Jumping C2B Pull Ups • Ring MU → Pull Ups Age Groups 55+ Modified Ladder – AMRAP 10: 2 rounds: 10 S2O @ 35/25kg + 10 Pull Ups 2 rounds: 12 S2O + 12 Pull Ups Continue increasing reps by 2 every 2 rounds until time cap Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded. 12-13: 25/20kg 14-15: 30/25kg 16-17: 35/30kg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5