WOD Explorer

ELITE FOR TIME 48 METER HANDSTAND WALK 16 HANDSTAND PIROUETTES 12 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 25 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES RX FOR TIME 48 METER HANDSTAND WALK 12 HANDSTAND PIROUETTES 6 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 20 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES BUY-IN EVERY 4 MINUTES 15 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER OVERHEAD WALKING LUNGES @ 22.5/15 KG 32 METER HANDSTAND WALK (2 METER UNBROKEN) BUY-IN EVERY 4 MINUTES 20 SYNC. PULL-UPS  15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES SCALED FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER DUMBBELL OVERHEAD WALK @ 30/22.5 KG 32 METER ASSISTED HANDSTAND WALK BUY-IN EVERY 4 MINUTES 20 PULL-UPS - TO SHARE (NO BUTTERFLY PULL-UPS) 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 15/10 KG TIME CAP: 12 MINUTES

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

8 Min AMRAP 20 S.Arm DB Overhead Walking Lunge (10/side) @ 22.5/15 Kg 15 Push-Ups

For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC

For Time 40 Line Hops 21 Air Squats 40 Line Hops 15 Hand Release Push Ups 40 Line Hops 9 Shuttle Runs 40 Line Hops 6 Min TC

AMAZONIE  All Division Amrap 10 Intermediate  ----------------------------- 50 Share Heavy Du  / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm)  20 Synchro Pull up  10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up  2x 15 Heavy Su  I go You go  15 Synchro parallette shoot throughs 2x 15 Heavy Su  (60 Su)  15/15 Synchro DB Longes 15/10 kg  2x 15 Heavy Su  (60 Su)  15 Synchro HR Push up  In remaining time Max Pull up 

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

800m 100 Ring Rows 200 Box Push Ups 300 Air Squats 800m

1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m

AMRAP 12min: 40 calories Standing C2 Bike erg 30 Handstand push-ups  20 Snatch 50/35kg 1 athlete working, 2 athletes resting

10 min AMRAP: 10 pull up 15 push up 20 air squat

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

On a 20-minute clock      PART 1 0:00 - 4:00 3RM hang clean and jerk 4:00 - 5:00 - Rest PART 2 5:00 - 13:00 For time 20-40-60-80 double unders 8-6-4-2  wall walk complexes 13:00 - 14:00 Rest PART 3 14:00 - 20:00 1 RM squat clean 2A (part 1 + 3) & 2B (part 2) are two separate scores --- NOTES Prior to starting, set up all measuring lines for the wall walks as shown on the " WORKOUT DESCRIPTION" (link above). Before starting the timer, clearly show the bar and weights to be used. The barbell can be placed anywhere on the floor and may stay pre-loaded to any weight. Qualifier 25.2 is executed on a 20-minute running clock. Part 1 begins at “”3, 2, 1, … Go!” The athlete will have 4 minutes to find the heaviest load possible for 3 reps of the complex: hang clean and jerk. The whole complex should be performed unbroken. The athlete may make as many attempts as they’d like within the 4-minute time cap and may have assistance loading the barbell between attempts. Before any additional attempt, clearly show to the camera the plates about to be used. Any successful attempt where the barbell leaves the ground before the 4-minute time cap will count. The score for this section (Part 1) will be the heaviest successful lift (in kilograms). After a minute rest (4:00 – 5:00), the athlete will have to perform Part 2.  Part 2 begins at 5:00 on the clock with the athlete standing behind the jump rope and the rope on the ground. After “3, 2, 1, … go”, take the rope and perform 20 double unders. After that, move to the wall and perform 8 reps of the wall walk complex, which includes 1 wall walk plus 1 strict chest-to-wall handstand push-up (both counted as 1 rep). Next move back to the jump rope and complete 40 double unders, followed by 6 wall walk complexes. Then 60 double unders, followed by 4 wall walk complexes. The last round requires the athlete to perform 80 double unders and 2 wall walk complexes.   The athlete’s score for Part 2 (25.B) is the time or reps completed by the 13:00 mark (8-minute time cap). From 13:00 till 14:00 the athlete will take a minute of rest. For Part 3 the athlete will have 6-minutes (14:00 – 20:00) to find the heaviest load possible for 1 squat clean. The athlete may make as many attempts as they’d like within the 6-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the barbell leaves the ground before the 20-minute time cap will count. The score for this section (Part 3) will be the heaviest successful lift (in kilograms). There are 2 scores in this workout Qualifier 25.A: Sum of weights of parts 1 & 3. Qualifier 25.B: The time to finish the workout or reps completed by the 8-minute time cap (Part 2).

WORKOUT 3 – 'SKILL ZONE' Chipper – Team im Wechsel (eine Person arbeitet, die andere pausiert):  Kids*: -   20 Sit-Ups -   20 Air Squats -   2x 5m Bear Crawl -   50 Single Unders -   10 Hands on Box Push-ups -   20 Air Squats -   20 Ring Rows (verkürzter Winkel) Time Cap: 10min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 Vila: 55:00 - 63:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups Flöde: - Start: Laget börjar på den angivna startplatsen. När tiden startar tar A1 sig fram till banan och utför så många sträckor handstand walk over obstacles som möjligt under två minuter. - Efter att A1:s tid är slut följer 30 sekunders vila innan A2 startar. A2 väntar på startsignal på angiven plats och går sedan fram till sitt hopprep när tiden startar. - Under två minuter ska A2 samla så många double unders crossover som möjligt. - Efter A2:s tid följer återigen 30 sekunders vila. När tiden startar får A3 ta sig fram och påbörja sina strikta handstand push-ups. - För atleten som går handstand walk over obstacles måste en längd (5 meter) utföras unbroken. Förtydligande standards: - Handstand walk over obstacles: Banan kommer vara 5 meter. I mitten av banan kommer det ligga en trappa av viktplattor (3 steg upp och 3 steg ner) som atleten måste gå över.  - En längd handstand walk over obstacle måste utföras unrboken. - Double under crossovers: Tillåtet att använda valfritt typ av hopprep. Repet ska vevas två gånger under en och då hinna armarna längs med kroppen ena varvet och korsat andra varvet. Det är tillåtet att både börja med armarna vanligt och sen korsa eller börja med kors och sen ta ut dem längs med kroppen.  -Strict handstand push-ups: Kommer göras inom en yta som är 95 x 50 cm. Ingen del av handen får nudda tejpen eller utanför angiven yta. Poäng för de olika delarna kommer räknas följande: Handstand walk over obstacle = en längd ger 5 reps. Double under crossover = repsen kommer delas på 2. Dvs ni hoppar 90 reps då blir slutresultatet 45 reps. strict handstand push-ups = antalet reps ni gör. Score: Totalt antal reps från A1 + A2 + A3. Alla standards finns att läsa i movement standards  

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Atlet 1 : 21-15-9 Deadlift 70 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 45 kg 15-10-5 m Handstand walk ( 5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 2,5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 35+ 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Efter varje set 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 55 kg Handstand push-up Mellan varje runda 1 rope climb Atlet 2: 21-15-9 Power clean 35 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Mellan varje runda 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 35+ 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls  20 Strict Handstand Push-Ups  30 Chest-to-Bar Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Bar Muscle-Up  40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls  20 Kipping Handstand Push-Ups 30 Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE:  This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups.   WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team:  40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups  50 Wall Balls 20 Kipping Handstand Push-Ups   50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.

For Time: 5 rounds of 10 Thruster (35/25 kg)  15 Synchron Burpee cross over Bar  10 Synchron Hand release Push Up´s

60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Pull-Ups 60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Toes to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Chest to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Pull Overs Remaining Time - Handstand Push-Ups Time Cap - 11 minutes

For Time - 18 Minuten Time Cap 21 Deadlifts @100kg 12 Wall Walks 15 Deadlifts @100kg 9 Wall Walks 9 Deadlifts @100kg 6 Wall Walks erhöhe nun das Gewicht auf 140kg und setze fort mit 21 Deadlifts @140kg 21 Handstand Push-Ups 15 Deadlifts @140kg 15 Handstand Push-Ups 9 Deadlifts @140kg 9 Handstand Push-Ups Dein Score sind die absolvierten Reps innerhalb der Timecap oder die benötigte Zeit für alle Wiederholungen inklusive der Tie-Break-Zeit der zuletzt vollständig absolvierten Deadlifts.

„Good-Friday-Battle“ modifiziert Modus : „Synchro“    10 min AMRAP Gewichte : Male: Bluegun                     Female: Bluegun  Ablauf :  2 Synchro Gun-facing-Burpees over gun (after each round perform +1 gun-facing Burpee) 4 Synchro Hand-Release-Push-ups 10+10 Synchro Reverse Lunges Score: Wiederholungen und Runden Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ laufen beide Athleten mit der Bluegun zum ausgewiesenen Spot für die Übungsausführung. Beide Athleten absolvieren synchron 2 Gun-Facing-Burpees over gun, 4 Hand-release-Push-ups mit einer Hand auf der Bluegun, sowie 10+10 Reverse Lunges (immer erst eine Seite, dann erst die andere Seite) je Bein mit der Waffe in den Armbeugen. Je Runde wird ein zusätzlicher gun-Facing-Burpee over gun gemacht. Die Anzahl der HR-Push-ups und Reverse Lunges bleiben während des gesamten Workouts gleich.  Ziel des Workouts ist es, innerhalb von 10 Minuten so viele Runden/Wiederholungen                                             wie möglich zu schaffen.

Modus : "Split as needed" Workout : For time (Time cap: 7:30 min) Gewichte : Male Rx : 100kg/ 80 Kg/ 60kg  Female Rx : 70kg/ 60kg/ 40 Kg Male Scaled : 80kg/ 60kg/ 50 kg Female Scaled: 50kg/ 40kg/ 35 Kg Ablauf: Part A: 3:00 Min Part B: 2:30 Min Part C: 2:00 Min Ablauf Rx : Buy-in: 50 DU Part A : 15 Deadlifts (100/70) 12 Wall walks 9 Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Clean (80/60) 9 HSPU 6 C2B Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (60/40) 7 Strict HSPU 5 Bar Muscle Up Ablauf Scaled: Buy-in: 100 SU Part A : 15 Deadlifts (80/50) 12 Wall walks scaled 9 Jumping Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Cleans (60/40) 9 Elevated HSPU 6 Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (50/35) 7 HSPU 5 Strict Pull-ups Score : Zeit / Wiederholungen Workout Flow Rx: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 50 Double Under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (100/70), 12 Wall walks und 9 Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (80/60), 9 Handstand Push-ups (HSPU) und 6 C2B Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (60/40), 7 Strict HSPU und 5 Bar Muscle Up absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Workout Flow Scaled: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 100 Single under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (80/50), 12 Wall walks scaled und 9 Jumping Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (60/40), 9 elevated Handstand Push-ups (HSPU) und 6 Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (50/35), 7 HSPU und 5 Strict Pull ups absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Movement Standards : Double Under Set up: - Das Seil liegt auf dem Boden Ausführung: - Das Seil muss in einer Bewegung zweimal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nachdem das Seil unter den Füßen zweimal durchgeschwungen wurde, müssen beide Füße gleichzeitig vor dem nächsten (dritten) Durchschwung den Boden berührt haben Single Under  Set up : - Das Seil liegt auf dem Boden Ausführung : - Das Seil muss in einer Bewegung einmal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nach einem Durchschwung müssen beide Füße gleichzeitig vor dem nächsten Durchschwung den Boden berührt haben Deadlift Set up : - Stange liegt auf dem Boden. Ausführung : - Die Stange wird in einer fließenden Bewegung nach oben gebracht. - Die Arme und Hände sind dabei außerhalb der Beine (Kein Sumo-DL). Endposition : - Aufrechter Stand - Volle Hüft-, Knie-, Arm- und Schulterstreckung Wall Walks Set up : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Ausführung : - der Athlet hebt sich aus der Bauchlage am Boden in den Handstand an der Wand, stützt dabei die Füße an der Wand ab, führt die Hände zur Wandlinie und anschließend geht er mit den Händen wieder zurück in die Ausgangsposition. - beide Füße müssen an der Wand stehen und die Knie vom Boden abgehoben sein, bevor eine Hand den Startbereich verlassen kann - beide Hände müssen gelichzeitig mit der Wandlinie in Kontakt sein - Die Füße dürfen nicht breiter sein als die Hände, bevor die Hände die Wandlinie wieder verlassen - beide Hände müssen in den Startbereich zurückkehren, bevor sich die Füße von der Wand lösen können Endposition : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Scaled: Die Ausführung erfolgt bis zur entsprechenden Wandlinie für die Scaled Variante Pull ups Set up: - Senkrechtes Hängen an einer Stange mit beiden Händen. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung : - Der Athlet hängt an einer Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition : - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange. Jumping Pull ups Set up: - Die Stange darf nicht weniger als 15cm vom Kopf des Athleten entfernt sein. - Um die Höhe anzupassen, dürfen Plates genutzt werden. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung: - Der Athlet hängt an einer horizontalen Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition: - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange.

Masters Age Groups 30-34 through 50-54 and Junior Age Groups 15-16 and 17-18 AMRAP in 10 Minutes of: 10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group Under 12 AMRAP in 10 Minutes of: 10 Hand Release Push-Ups 8 Toes To Bar 6 Wall Walks 4 Pull-ups 30 Single Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.