WOD Explorer

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 (15’ TC) 15/12/9 - Trusters@20/15 - Pull-ups 12/9/6 - Trusters@30/25 - C2B 9/6/3 - Trusters@40/30   - BMU

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 WOD 26.4 FOR TIME (TC 18') • 2 Rounds: 20x Pull Up 12x Clean & Jerk (60 / 45 kg) • 2 Rounds: 15x Chest to Bar 8x Clean & Jerk (80 / 55 kg) • 2 Rounds: 10x Bar Muscle Up 4x Clean & Jerk (100 / 65 kg) Score: Time /  Reps

BTD QUALIFICATION 2026 BEGINNERS INDIVIDUALS  WOD 26.4 FOR TIME (TC 13') • 2 Rounds: 10x Snatch (40 / 30 kg) 20x Toes to Rings • 2 Rounds: 10x Snatch (40 / 30 kg) 10x  Pull Up Score: Time / Reps

WOD 3 Athlete A: TC 15min • 18x Clean & Jerk (60 / 45 kg) • 42x Pull Ups • 18x Clean & Jerk (60 / 45 kg) • 42x Chest to Bar Athlete B:   TC 15min • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Pull Ups • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Chest to Bar Score Time Video Submission: You can record your videos separately. You do not need to be in the same location.

15 pull up 10 db hang cluster 5 bod 2 round for time 

Sponsored by Sparta Tacticals Poklon oprema za pobjednike ovog Event-a FOR TIME 16 ROUNDS (8 Rounds Each) 4 Bar Pull-Up Movements 8 Wall Balls 8 Box Overs PAIR M-M 1st MALE: Bar Muscle-Ups / 10kg / 61cm 2nd MALE: C2B Pull-Ups / 9kg / 61cm PAIR M-W MALE: C2B Pull-Ups / 9kg / 61cm FEMALE: Pull-Ups / 6kg / 51cm

MARFIĆ 1600m Run (800m Each) 10 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Squats PAIR M-M 1st MALE: Pull-Ups / Push-Ups 2nd MALE: Pull-Ups / Push-Ups PAIR M-W MALE: Pull-Ups / Push-Ups FEMALE: Jumping Pull-Ups / HRPU

3 ROUNDS FOR TIME 400M RUN 21 AKBS 12 PULL UPS

WORKOUT  3:00 on / 1:00 off x 3 sets 9-6-3 Ground To Overhead (50/35kg) Box Jump Over (60/50cm) 1st set Max Toes To Bar 2nd set Max Chest To Bar pull-ups 3rd set Max Bar Muscle Ups

Part A : 12 - 9 - 6 bar muscle ups 6 - 8 - 10 bar facing burpees • Directly into  Part B : 30 thrusters 60kg TIME CAP 9’ Scaled : thrusters 25 / 40kg Men - pull ups Women - KBS amer. Advanced : thrusters 30 / 50kg Men - C2B pull ups 15 - 12 - 9  Women - pull ups 12 - 9 - 6 Master 35+ / 40+ - thrusters 50kg, C2B pull ups 15 - 12 - 9

"POWER UP" SKALAD 30 cal echo bike (share anyhow)  20 pullups (share anyhow)  10 sync shuttle run to finish ( 1 = 2 x 6 m ) TIMECAP: 10 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen.Efter signalen börjar ni jobba på echo biken tills ni nått 30 cal. Ni får byta hur ni vill under tiden, andra athleten som vilar kan stå brevid.  Efter detta går ni till räcket och delar på 20 pullups, följt av 20 shuttle runs ( 1 = 2 x 6m ) efter sista shuttle run springer ni in över mållinjen.  Utrustning/lag: 1 Echo Bike Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf     

"POWER UP" VETERAN Athlete 1  15 cal echo bike  18 pullups  24 m farmers carry walking lunge @ 2 x 15 kg Athlete 2  15 cal echo bike  6 bar muscle up  24 m farmers carry walking lunge @ 2 x 15 kg  TIMECAP: 10 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 18 pullups följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar, och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

RX (16-44) 9 KB Hang Snatches 6 KB Push-Ups 3 Bar Muscle Ups (32/20kg) RX (45+) 9 KB Hang Snatches 3 KB Push-Ups 3 Chest to Bar Pull-Ups (24/16kg) SCALED (16-44) 9 KB Hang Snatches 3 Push-Ups 3 Jump. Pull-Ups (20/12kg) SCALED (45+) 9 KB Hang Snatches 3 Kneeling Push-Ups 3 Jump. Pull-Ups  (20/12kg) ____________ ACHTUNG! Snatches [alle Kategorien] müssen nicht im Wechsel (alternierend) stattfinden. SCALED (alle Kategorien) Pull-Ups frei oder mit 25cm Abstand  kopf bis Rackstange als Jump. Variation.

12min AMRAP 2-4-6-8-10-12-14-16-18-20-...     Knee raises     Box step-overs      1 dumbbell push presses (3kg) 
After every round:     100m run  Flow Athletes start on the starting mat. At the 3 2 1 go, they start the 12min AMRAP performed as an ascending ladder. Athletes will complete three movements: (kipping) knee raises, box step/jump-overs, and 1 db push presses. The workout begins with 2 repetitions of each movement. After completing the three movements, the athletes must perform a 100m run before starting the next round. In every new round, the repetitions of all three movements increase by 2 (2, 4, 6, 8, 10, 12, 14, 16, 18, 20, and so on), with a 100-meter run performed after every round. The athlete’s score is the total number of repetitions completed within the 12-minute time cap. Standards Knee raises For the teens, a rep starts with the athlete's feet behind the vertical plane of the pull-up bar and ends with both knees above the horizontal plane of the hip. Kids do not have to cross the vertical plane with their feet. Box jump over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. A two-feet take-off is required and both feet need to touch the top of the box but not at the same time. Extension on top of the box is not required. Jumping laterally is allowed. Athletes need to step off the box, jumping off is not allowed. Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Dumbbell push press A rep starts with the dumbbell on the athlete’s shoulder and ends with the dumbbell overhead with shoulder, elbow, knees and hips in full extension. The athlete can use a dip to get the db overhead but once the knees are extended, they need to stay extended in the catch. Jerking is not allowed.

00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK  For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.

For Time: 25 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (15kg/10kg) 400 Meter BikeErg

For Time: 30 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (20kg/12.5kg) 400 Meter BikeErg

For Time: 35 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (22.5kg/15kg) 400 Meter BikeErg

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

Herrar/Damer 18 & 20 5 m Handstand Walk 4/2 Bar Muscle-Ups 5 m Handstand Walk 10 sek Handstand Hold 5 m Handstand Walk med Piroutte 6/4 Bar Muscle-Ups 5 m Handstand Walk med Piroutte 20 sek Handstand Hold 5 m Backwards Handstand Walk 8/6 Bar Muscle-Ups 5 m Backwards Handstand Walk 30 sek Handstand Hold Herrar/Damer 16 5 m Handstand Walk 10 Pull-Ups 5 m Handstand Walk 5 sek Handstand Hold 5 m Handstand Walk med Piroutte 5 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 2x5 sek Handstand Hold 5 m Backwards Handstand Walk 3/2 Bar Muscle-Ups 5 m Backwards Handstand Walk 3x5 sek Handstand Hold Herrar/Damer 14 10 Toes To Bar 5 sek Handstand Hold 5 m Handstand Walk 5 Pull-Ups 5 m Handstand Walk 2x5 sek Handstand Hold 5 m Handstand Walk med Piroutte 3/2 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 3x5 sek Handstand Hold

Herrar/Damer 16, 18 & 20 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 10 Pull-Over */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg Herrar/Damer 14 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 15/12 Pull-ups */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg * Kalorier/Vikt: H/D20: Kalorier: 20/16, Vikt: 55/40 kg H/D18: Kalorier: 20/16, Vikt: 50/35 kg H/D16: Kalorier 16/12, Vikt: 40/30 kg H/D14: Kalorier: 12, Vikt: 30/25 kg

3 rounds for time: 1 round Worm DT 21-15-9 synchro C2B / Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand C2B - Punkte der Synchronisation: 1) hängend an der Stange 2) Kontakt mit der Brust an der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 1 round Worm DT 21-15-9 Pull Ups 21-15-9 synchro lateral Burpee over Worm Worm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to Overhead Ablauf: -Start hinter der Startlinie -Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden -lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal -Ende: Absolvieren des letzten Burpee -> kein Zielsprint Worm Deadlift - Punkte der Synchronisation: 1) Wurm an der Hüfte 2) Wurm auf der Schulter in gestreckter Körperposition Worm STOH - Punkte der Synchronisation: 1) Wurm auf der Schulter in gestreckter Körperposition 2) Luftstand Pull Ups - Punkte der Synchronisation: 1) hängend an der Stange 2) Kinn über der Stange lateral Burpee over Worm - Punkte der Synchronisation: 1) Bodenkontakt (Brust & Oberschenkel) 2) Luftstand Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

EMOM until failure: 10 wallball 9kg 3-6-9-... pull up

EMOM until failure: 10 wallball 6kg 3-6-9-... pull up

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols