WOD Explorer

For time  50/40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 50/40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  50 cal skierg  40 Chest to bar pull ups 40 burpee box jump over  30 Bar Muscle Ups 40 burpee box jump over  40 Chest to bar pull ups 50 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  40 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 40 cal skierg  man-man:50 cal man-woman: 40 cal

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 22.5/15KG SCALED: 15/10KG dumbbell, jumping pull-ups pull-ups chest-to-bar pull-ups

For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync)  A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU  15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring)  Vikter: DB:  MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm).  Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     

BEGINNER/ SCALED WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.      Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

RX /ADV MAN,   PART A — FOR TIME (10:00 CAP) 3 Rounds:   25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       Scaled MAN/BEGINNNER MAN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   SCALED WOMEN/ BEGINNER WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

2-2-2-3 MIN INTERVALS  (1 MIN REST BTW INTERVALS) 3 sync. Wallwalks  30/24/18/12 C2B / PULLUPS / Highpulls  40 sync. SA-Devilpress   *advance every 10 Reps  RX: 30/22,5; Chest to Bar Pullups  Intermediate: 22,5/15; Pullups  Scaled:  15/10; Highpulls 33/23kg Total-TC: 12 Min

EVENT 7  „The Comeback-Bob “  For time: TC: 15 Min 150 m Ski-Erg / 60Dus   40 m Bobflips  150 m Ski-Erg  / 60Dus  10/7 sync. BMU /C2B / Pull ups Waterrun  10/7 sync. BMU /C2B / Pull ups 150 m Ski-Erg  / 60Dus 40 m Bobflips  150 m Ski-Erg  / 60Dus  RX: BMU, Double Under INT: syn C2B, Double Under Sc: syn pull ups, Single Under MF Teams: 7 Rep Syn BMU / C2B / Pull ups

8' AMRAP 34 DB Hang to Overhead SYNC (15/10) 34 Lunges DB hold anyhow SYNC (15/10) 34 Kneeraises SYNC 22 DB Hang to Overhead SYNC 22 Lunges DB hold anyhow SYNC (15/10) 22 Toes to ring DHYW 10 DB Hang to Overhead SYNC 10 Lunges DB hold anyhow SYNC (15/10) AMRAP Pull up's 15/10kg db

8' AMRAP A+B  Part B: 6 Burpee Get over 6 Pull up

8' AMRAP A+B  Part A: 6 Burpee Get over 6 Chest to bar Pull up

"For Time (6' TC) The final" 20 Overhead squats 20 Gymnastics 1 100 Double unders 20 Overhead squats 10 Gymnastics 2 10 Overhead squats All movements: DHYW RX: 50/35 Inter: 40/30 Inter: Gymnastics 1: Chest to bar Pull up Gymnastics 2: Bar Muscle ups RX MF / MM: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Ring Muscle ups RX FF: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Bar Muscle Ups

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  10 hanging knee raises  10 overhead squats  Max-calorie row   Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups  ♀ 45 lb (20 kg)  ♂ 65 lb (29 kg) 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work   Rounds 1 and 2  10 toes-to-bars  10 overhead squats  Max-calorie row  Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups   ♀ 55 lb (25 kg)  ♂ 75 lb (34 kg) 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  15 toes-to-bars  15 overhead squats  Max-calorie row   Rounds 3 and 4  15-calorie row  15 overhead squats  Max chest-to-bar pull-ups   ♀ 65 lb (29 kg)  ♂ 95 lb (43 kg) 

For Time: 2 Rounds of 21 Back Squats (each) 21 Synchro Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 15 Front Squats (each) 15 Synchro Chest-to-Bar Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 9 Overhead Squats (each) 9 Synchro Bar Muscle-Ups - 15 Synchro Bar Facing Burpees Weights: ♂ 45kg / ♀ 30kg

AMRAP 10   42 Single Unders  12 sync. alternating Dumbbell Snatches (15 | 10 kg)  9 alternating partial Wall Walks  5 Pull Ups

Un evento ad alta intensità che metterà alla prova resistenza, forza di tirata e capacità di collaborazione. Gli atleti si alterneranno in un workout strutturato in ladder crescente, dove la gestione del ritmo e dei cambi sarà fondamentale per massimizzare il risultato finale. ATLETA A / ATLETA B ⏱️ Time Cap: 10 minuti – AMRAP Formato I GO YOU GO 3 – 6 – 9 – 12 – 15 – … • Pull Up • Double Kettlebell Deadlift @ 16 / 24 kg Gli atleti si alternano completando le ripetizioni previste prima di passare il lavoro al compagno. OBIETTIVO Completare il maggior numero possibile di round e ripetizioni entro il time cap, mantenendo intensità, fluidità nei cambi e controllo del carico.

THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 40/25kg 20 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 50/35kg 5 Wall-Walks 60 Double Unders 10 Cleans @ 60/45kg 20 Pull-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Clean + Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

1,2,3,4,5,6,7,8,9,10 Chest to Bar Pull Up* 9m Overhead DB lunge

1,2,3,4,5, Bar Muscle-Up 6,7,8,9,10 Chest to Bar Pull Up 9m Overhead DB lunge

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 24* Pull Ups

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 18* Pull Ups