WOD Explorer

3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

Event 4 3 x 90 sec on / 1 min rest Station 1 A: GHD Sit-ups B: Push-ups to abmat 60s rest Station 2 A: Half Wall Walks B: Single Under Crossovers 60s rest Station 3 A: Log press (32,5/23 kg) B: D-Ball to plattform (40/30 kg)

1Minut 00:00 - 14:00 (mm:ss) TC 14 min. 15 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 10 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 5 Bar Facing Burpees 2x5 m. Walking Lunge 5 Handstand Push-Ups  2x5 m. Handstand Walk (1 m. sektioner unbroken) Flöde Atleten startar del A stående upprätt vid skivstången och först när tiden startar får atleten påbörja rörelsen ned mot sin första burpee. Atleten utför sina 20 burpees och beger sig sedan till markeringen för handstand walk och genomför 5 meter fram och tillbaka för att därefter bege sig mot väggen. Atleten utför där sina 20 handstand push-ups och beger sig tillbaka till markeringen för handstand walk och genomför ytterligare 5 meter fram och tillbaka. Efter detta tar sig atleten åter till skivstången och genomför 15 bar facing burpees. Atleten återgår därefter till markeringen för handstand walk och utför 5 meter fram och tillbaka. När dessa är genomförda tar sig atleten till väggen och genomför 15 wall facing handstand push-ups. Därefter genomförs 5 meter handstand walk fram och tillbaka följt av 10 bar facing burpees, 5 nya meter fram och tillbaka innan atleten åter tar sig till väggen och genomför 10 strikta handstand push-ups. Testet avslutas med 5 meter handstand walk fram och tillbaka. Tid tas när atleten satt i bägge händerna över markeringen för handstand walk-sträckan. Därefter vilar atleten fram till minut 20 på klockan. Vilan disponeras fritt av atleten. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas burpees och handstand walk med fördel från sidan för att kunna bedöma bottenposition samt att händerna passerar markeringen. Handstand push-ups filmas snett eller rakt bakifrån för att kunna bedöma touch i bottenläget samt utlåsning i toppläget.

Minut 20:00 - 26:00 (mm:ss) TC 6min. 8-6-4 av: Ground to overhead 15 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.

30-20-10 KB Deadlift (32/24kg) 21-15-9 Handstand Push-Up Cash out:  100 Double Under ______________ RX (45+) + SCALED (16-44) 30-20-10 KB Deadlift (32/24kg) 15-12-9 Box Handstand Push-Up (1 Abmat) or Wall Handstand Push-Up (1 Abmat)  Cash out:  RX (45+)  60 Double Under SCALED (16-44)  150 Single Under ______________ SCALED (45+) 30-20-10 KB Deadlift (24/16kg) 15-12-9 Pike Push-Up (1 Abmat) Cash out:  100 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

4 Rounds For Time: 2 Laps Run [1 Lap = 160 Meters] 14 Parallettes Handstand Push-Ups With Mat 24 Box Jump Overs [60 cm] Then Cross The Finish Line Tie-Break: Time At The End Of The 3rd Round

15 Shoulders To Overhead [75 kg] 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Ring Muscle-Ups 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Shoulders To Overhead [75 kg] Then Cross The Finish Line

AMRAP in 5 minutes 9 Handstand Push-Ups 6 Heavy Wall Walk 3 Snatches  ADVANCED 50 KG - HEAVY WALL WALK - NO CUSCINO INTERMEDIATE 40 KG - WALL WALK - CUSCINO NOVICE M  30KG - PUSH UP H.R - WALLWALK OPEN F  25KG- PUSH UP H.R - WALLWALK ROOKIE F  15KG- PUSH UP H.R - PARTIAL WALLWALK

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

1.6k run 100 pull up 200 push up 300 air squat 1.6km run

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete

For time (cap: 15') 100m Swim 50 Sit-ups 100m Swim 50 Push-ups 100m Swim 50 Pistols 100m Swim

AMRAP 45 19 Shuttle Runs (5+5 m) 54 Mountain Climbers 11 HR Push-Ups 26 Air Squats 

AMRAP 8’ – I Go You Go • 8 Handstand Push-Ups • 6 Power Snatches (60/40) • 50 Double Unders → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

AMRAP 8’ – I Go You Go • 8 Push-Up to Plate (20/15kg) • 6 Power Snatches (40/30) • 50 Double Unders  → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

For Time: 2 varv 16 Dumbbell Overhead Squat 30/22,5 kg 8 m Handstand Walk with 4 Free Standing Handstad Push-Up 24 Double Under Crossover 8 m Handstand Walk with 4 Free Standing Handstad Push-Up

For Time: 2 varv 18 Handstand Push-Up 16 Box Jump Over 75/60 cm 12 Bar Muscle-Up 1 varv 18/14 Strict Handstand Push-Up 16 Box Jump Over 75/60 cm 12/10 Ring Muscle-Up

For time: 9-12-15 Deficit Handstand push-up 15/8cm Deadllift 130/85kg

For time: 9-12-15 Deficit Handstand push-up 8cm/Handstand push-up Deadllift 110/70kg

AMRAP 9: 9 Rope Let Downs 9 Box Jump Over (step down) 9 Push-Ups 9 Box Jump Over (step down)

WOD-3A 2-2-2-3min work /1min rest 12/7 Push Ups 10 Thrusters 40/25 kg Max Cal Bike into :   WOD-3B 20/15 Standing Cal Bike Run Up And Down Stairs   Time Cap - 3:30

then: AMRAP 6 9 Scaled: Leg Raises Rx: Toes to Bar + Scaled: 1 Wall Walk Rx: 6 Handstand Push-Ups + 3 Clean & Jerk ____________________ *Power or Squat Cleans Scaled 40/30kg Rx 50/40kg

AMRAP of 5 Pull-ups 10 Push-ups 15 squats