WOD Explorer

For time: 30/25 Ring muscle-ups *each break: 10 Burpee Dumbells deadlift 2x22,5/15kg 50 Double unders Score = time

AMRAP 12:00 10 Shuttle Run (1 Shuttle Run = 2 x 5m) 3 RMU

1 Attempt max time Handstand Hold Unlock additional attempts by performing 1 – 2 – 3 - … repetitions of the following movement Open: RMU Complex Masters 30 – 39: RMU Masters 40 – 49: BMU Masters 50+: Bar Complex

300 double unders (150+150) 20 synchro rmu/bmu 10 snatches 100/70kg

For Time: 12/10 Ring Muscle Ups 30/25 cal SkiErg 15 Medball/Sandbag 2Shoulder Masters 45+: 7/5 RMU Master 55+: 7 Ring Muscle Ups

For Time: 20 Ring Muscle Ups 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder Intermediate: 30 Chest2Bar PullUp

40 Ring muscle-ups 50 D-ball Cleans @60kg 160 cal C2 bike erg        *free strategy

30 Ring muscle-ups 140 cal C2 bike erg 50 D-ball Cleans @60kg/40KG        *free strategy

PART A - 2 min of attempts per athlete for max weight  Athlete A - Snatch + Hang Snatch + OVHS  Athlete B  -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.

A - For time 500m Drax treadmill run 20 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min 

A - For time 500m Drax treadmill run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmil run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmill run 12 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk and Ramp Time cap 5 min

A - For time 500m Drax treadmill run 15 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

A - For time 500m Drax treadmill run 8 Ring muscle ups Time cap 5 min Rest 1 min B - For time 500m Draw treadmill run 20m HS Walk Time cap 5 min

6-6 one legged squats 4 ring muscle up  12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 8m unbroken handstand walk

8-8 one legged squats 6/4 ring muscle ups 15 sec L-sit hold 24m handstand walk (3x8m unbroken) 8-8 one legged squats 6/4 ring muscle ups 15 sec L-sit hold 16m handstand walk with 2 pirouette (2x8m unbroken) 8-8 one legged squat 6/4 ring muscle up 15 sec L-sit hold 8m backward handstand walk (4m unbroken)

8-8 one legged squats 6 ring muscle ups 15 sec L-sit hold 24m handstand walk (3x8m unbroken) 8-8 one legged squats 6 ring muscle ups 15 sec L-sit hold 16m handstand walk with 2 pirouette (2x8m unbroken) 8-8 one legged squat 6 ring muscle up 15 sec L-sit hold 8m backward handstand walk (4m unbroken)

6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 8m unbroken handstand walk

For Time 20m HSW (Over obstacle) 15 Cal Echo Bike 20 RMU 15 Cal Echo Bike 20m HSW (Over obstacle) Time Cap: 7 min

For Time 20m HSW (Over obstacle) 10 Cal Echo Bike 15 RMU 10 Cal Echo Bike 20m HSW (Over obstacle) Time Cap: 7 min

For Time P1&2: 20m HSW 10 RMU 20m HSW P3&4: 20m HSW 15 BMU 20m HSW Time Cap: 8 min

For Time (Relay Style) Athlete 1: 20 Dual DB Shoulder to Overhead 2x22/15kg 15 Box Jump Overs 60/50cm 18 Pull Ups Athlete 2: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 15 C2B Pull Ups Athlete 3: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 12/6 Bar Muscle-ups Athlete 4: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 9/3 Ring Muscle-ups

TEST 3: MIXED MODALITY Age Groups 17-64 For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded.

TEST 3: MIXED MODALITY Age Groups Youth (12 t/m 16 ) For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Same format with following regressions: • Pull Ups → Ring Rows • C2B Pull Ups → Jumping Pull Ups • Bar MU → Jumping C2B Pull Ups • Ring MU → Pull Ups Age Groups 55+ Modified Ladder – AMRAP 10: 2 rounds: 10 S2O @ 35/25kg + 10 Pull Ups 2 rounds: 12 S2O + 12 Pull Ups Continue increasing reps by 2 every 2 rounds until time cap Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded. 12-13: 25/20kg 14-15: 30/25kg 16-17: 35/30kg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Test 4.4 Skill (Team of 2) Note: M2F2 Tid: 54:00 - 61:00 (7 min) Vila: 61:00 - 70:00 (9 min) For time: 25 toes through rings 20 ring muscle ups 25 toes through rings Flöde: Start sker bakom startlinjen. M2 eller F2 börjar göra toes through rings. Alla byten sker bakom startlinjen. Både M2 och F2 måste minst göra 1 rep var av det totala antalet i workouten. Med andra ord måste minst ett byte ske. Förtydligande standards: Fötterna får ej passera den övre delen av ringen i kippen. Tydlig utlåsning måste ske i vertikal position innan nästa ring muscle up kan påbörjas. Det är tillåtet att köra med false grip men varje rep måste starta utsträckt läge i armarna (som i alla hängande drag). Beroende på ringarnas höjd får M2/F2 hjälpa F2/M2 upp i ringarna. Inga viktplattor eller hårda föremål får ligga under ringarna för att ta sig upp. Det går bra att använda mjuka mattor under alternativt klättra på j-hooks beroende på hur ringarna sitter. Utrustning/lag: 1 ringpar Score: Tid eller reps vid time cap

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

Workout Description: Individual Event 6 This workout is for time.  Time cap: 7 min. Elite, Master 35 20 Ring Muscle-Ups 40 Thrusters 50/35 kg 20 m Handstand Walk Weights: Elite, Master 35 + Male 50 kg + Female 35 kg Intermediate, Master 40/45, Teens 15 Ring Muscle-Ups 40 Thrusters 40/30 kg 20 m Handstand Walk Weights: Intermediate, Master40/45, Teens + Male 40 kg + Female 30 kg