WOD Explorer

Run

Run Time of slower Athlete counts

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

For time- 6x800 Meters relay run Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters

FOR TIME Trail Run MEN RX: 1500m MASTERS 35+: 1500m MASTERS 40+: 1500m ADVANCED: 1500m SCALED: 1500m WOMEN OPEN: 1000m

FOR TIME Trail Run 3 × 500m (Relay style - F, M1, M2)

FOR TIME BUY IN 400m Run 21 - 15 - 9 Ski ERG OverHead Squats Box Jump Overs / Box Overs (Open only) MEN RX: 60kg / 61cm MASTERS 35+: 50kg / 61cm MASTERS 40+: 50kg / 61cm ADVANCED: 50kg / 61cm SCALED: 40kg / 61cm WOMEN OPEN: 25kg / 51cm

FOR TIME BUY IN 400m Run Together 21 - 15 - 9* Ski ERG Synchro OverHead Squats Other Two Synchro Box Jump Overs * 21 - 15 - 9 21 - Ski: M1 / Synchro Box Jump Overs: M2 & F 15 - Ski: M2 / Synchro Box Jump Overs: M1 & F 9  - Ski: F  / Synchro Box Jump Overs: M1 & M2 TEAM FEMALE: 25kg / 51cm 1st MALE: 40kg / 61cm 2nd MALE: 50kg / 61cm

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

SWEAT THERAPY  All Division TC: 22 min    4000m Bike Erg (share)  30x burpees over lines synchro 2000m Row Erg (Share)  10x Sh. Run Synchro (1x Sh. run = 2x 9m ) 

For time: 3.000m Run 1.500m Row (Female) / 1.500m Ski Erg (Male) Scoring: Time (Sum of both athletes) Time Cap: 24 Min. (48 Min. for both)

3 Rounds for time: 800m Run together 6 Lanes Sled Drag (jedes Team Mitglied muss eine Bahn vollständig ziehen) 15/10 Synchro Burpee over Line (3 Athletes) Open: M: 80 kg W 50kg Rookie: M 60kg W: 40 kg; 10 Burpees over line

A 500 run  20rmu then  b  500 Run 20m h walk

Part A (For Time) 1 Round of: 1 Round Run 20 Wall Walks 30 Power Cleans 40 Toes 2 Bar 50m Partner Carry (10min Cap) After 12 Minutes Part B: 1 Round Run for time

Workout 1 - 18 min Time cap Max Cals Ski Max Cal Row 2 work, 2 rest Rotate as you want Run 20 m every 3 min (10m out and back)

Amrap 15’ : 15/12 Cal. Bike 200m Course Run 9 Burpees Over Log

AMRAP 15 minutes – Teams of 4 (2 males + 2 females) Teams work in pairs, simultaneously, on different tasks : Pair 1: Accumulates calories on the Assault Bike, switching as desired. Pair 2: Each athlete completes one 200m Slalom Run (one per athlete). After both finish their runs, they complete 14 Burpees Over Log 7 Reps each. Once done, the two pairs switch roles. Goal: maximize total bike calories and completed pairs rounds.

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

For time: 6 min C2 Bike 6 min Row 1700 m Run

6 min AMRAP: 10 toes to ring 4x8 m shuttle run 25 double unders 4x8 m shuttle run 1 min rest 2 min max distance handstand walk

Part A - 4 Athletes - For Time: 2000m Row 4000m Bike Erg Then 5 km Run (Drop 2 half way) Part B - 2 Athletes - For Time: 600m Paddle Board 600m Sandbag Run Scored separately

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Males - Max Bike Erg Metres

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Females - Max Ski Erg Metres

For time 3 laps Run 2x15m Worm Lunges 2 laps Run  10 Worm S2O 1 lap Run 10 Worm Squats Worm weight: 50kg Time Cap: 15 min Tie Break: completion of each run segment (after 3, 2 and 1 laps)

Mixed Modal - Tarzan 4 Rounds for time: 2 Rope Climbs 30m Shuttle Runs 6 Cleans (Anyhow) 30m Shuttle Runs ---------------------- Workout Weights + Changes Male Under 12: 30kg / 9ft rope Female Under 12: 25kg / 9ft rope Male Under 13-14: 50kg / 12ft rope Female Under 13-14: 40kg / 12ft rope Male Under 15-16: 70kg / 15ft rope Female Under 15-16: 50kg / 15ft rope Male Under 17-18: 80kg / 15ft rope Female Under 17-18: 55kg / 15ft rope Workout Flow: Athletes start behind the line. When they hear "GO!", they rush to the rope for 2 climbs. Next, they do 30m shuttle runs (3x10m), followed by 6 Cleans, and then another 30m of shuttle runs to finish the round. This pattern repeats for all rounds. To complete the workout, athletes finish their shuttles by crossing the start/finish line. 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: ROPE CLIMB - ID 11.01  Athlete climbs up a suspended vertical rope. REP START  Standing free.  REP END  Standing free.  REP REQUIREMENTS  Touch designated target with one hand. After touching target, show control below designated decent line, which means that both hands must go under the decent line before jumping off the rope.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. SHUTTLE RUN - ID 9.02 Athlete runs back-and-forth touching hand to the ground on each turn.  REP START  Standing free behind the start line.  One hand in contact with the ground behind the start line.  REP END  Standing free behind the end line.  One hand in contact with the ground behind the end line. REP REQUIREMENTS  None.  CYCLE & POST REP  Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner. CLEAN, ANYHOW - ID 3.01  Athlete moves object from ground to shoulders in one fluid motion.  REP START  Object-on-ground.  Hand(s) on object  REP END  Front-rack lockout.  REP REQUIREMENTS  Object is moved in one fluid motion from ground or hang to front rack.  Must be a clean movement.  CYCLE & POST REP  Object can be returned to rep start in any controlled manner.

Power - Ralph  For Time: (Timecap: 1:30) 150/125m Row  9 DB Thrusters - Double* 6 DB Hang Snatch - Double* DB Sprint Over The Line To Finish - carry DB Anyhow ---------------------------- Workout Weights + Changes Male Under 12: 7.5kg / 100m row / *single DB Female Under 12: 7.5kg / 100m row / *single DB Male Under 13-14: 15kg Female Under 13-14: 12.5kg Male Under 15-16: 20kg Female Under 15-16: 15kg Male Under 17-18: 22.5kg Female Under 17-18: 17.5kg

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG.