WOD Explorer

Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed.  Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout.  Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted. 

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

FOR TIME JOURNEY 1 60 KB DEADLIFT JOURNEY 2 60 ALT DB SNATCH JOURNEY 3 60 KB GOBLET SQUAT JOURNEY 4 60 DB PUSH PRESS JOURNEY 5 60 WP GROUND TO OVERHEAD JOURNEY 6 20 DB DEVIL'S PRESS

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

20-15-10-5 C2B Push Press 42.5/30kg Burpee

20-15-10-5 C2B Push Press 42.5/30kg Burpee

3 rounds: 30 SU 9 DB Shoulder to OH @2x15/22,5kg 9 Pull Ups  into 3 rounds: 20 Crossover SU 7 DB Push Press @2x15/22,5kg 7 T2B into 3 rounds: 30 DU 5 DB strict Press @2x15/22,5kg 5 C2B 10min Timecap Ablauf: -Start hinter der Startlinie -bei hanging Gymnastic Übungen muss die Blickrichtung immer weg vom Rig sein -DBs dürfen niemals angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/