WOD Explorer

TIME CAP: 15 min 3 round run 1000 m skierg 3 round run

9min AMRAP: 1 round / each: 200m Run 1 x 6m unbroken HSW 2 rounds / each: 200m Run 2 x 6m unbroken HSW 3 rounds / each: 200m Run 3 x 6m unbroken HSW 4 rounds / each: 200m Run 4 x 6m unbroken HSW Ablauf: -Start hinter dem Laufband (beide) -während Partner A 200m läuft, macht Partner B 6m HSW, dann findet ein Wechsel statt und Partner B läuft 200m, während Partner A 6m HSW macht. Dann geht es weiter zu 2 Runden. A - 200m Run, B 2x6m HSW, B 200m Run, A 2x6m HSW + zweite Runde. Dann weiter zu 3 Runden zu je 3x6m HSW... -HSW ist immer unbroken zu erledigen. -Dem Partner darf beim HSW ausgeholfen werden, aber erst nach Absolvieren der 200m Laufen. -Mehr als 200m dürfen nicht gelaufen werden. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

for time 1 round / each: 200m Run 1 Wall Walk 2 rounds / each: 200m Run 2 Wall Walks 3 rounds / each: 200m Run 3 Wall Walks 4 rounds / each: 200m Run 4 Wall Walks Ablauf: -Start hinter dem Laufband (beide) -während Partner A 200m läuft, macht Partner B einen Wall Walk, dann findet ein Wechsel statt und Partner B läuft 200m, während Partner A einen Wall Walk macht. Dann geht es weiter zu 2 Runden: A - 200m Run, B 2 Wall Walks, B 200m Run, A 2 Wall Walks + zweite Runde. Dann weiter zu 3 Runden @ 3 Wall Walks... -Dem Partner darf beim Wall Walks ausgeholfen werden, aber erst nach Absolvieren der 200m Laufen. -Mehr als 200m dürfen nicht gelaufen werden. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 50kg TC 6'

For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 30kg TC 6'

2.4k run on assault

2.4k run on assault

3000 meter Run 400 meter Loaded Carry 15 kg 400 meter Run 6000 meter BikeErg

PAIRS EVENT 1 3RM FRONT SQUAT from floor From 0' to 5' (time cap: 5') REST 4' PAIRS EVENT 2 2 ROUNDS FOR TIME (IGYG, on time each athlete) 12 Cal Echo Bike 20m + 20m Sled Push (36kg) 20m + 20m Sprint From 9' to 13' (time cap: 4') REST 5'

PAIRS EVENT 5 2 ROUNDS FOR TIME (one round each athlete, athlete A, then B) 1000m Run From 72' to 85' (time cap: 13')

Endurance Block – 30 min Time Cap • Max distance row • Max distance ski  • Max distance skillmill run *E5MOM Teams must stop the row, ski and skill mill, divide into mixed a sex pair and complete. • 20 Synchro kettlebell hang snatch 24/16kg (2 athletes) Score = Total distance on air row + ski erg + skillmill Workout Flow and Rules • Each team will have 1 x 16kg kettlebell, 1 x 24kg kettlebell,1 x rower, 1 x ski erg 1 x Technogym skillmill curve running machine. • Teams will have 30 minutes to accumulate max distance on the row, ski erg and skillmill. With three athletes working and one resting, teams can switch the resting athlete at any point they wish. • E5MOM (Every 5 Minutes On the Minute) when indicated by the siren teams must stop working on the row, ski erg and skillmill, a mixed sex pair must then complete 20 synchro kettlebell hang snatch. Teams can switch working athletes at any time. • Teams can not start again on the row, ski erg and skillmill until all the synchro kettlebell hang snatch are complete. • At the 20 minute mark the 4 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. • At the 25 minute mark the 2 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. Movement Standards Skillmill run – Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. 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. Synchro kettlebell hang snatch – Must be performed by a mixed sex pair. Male athletes 24kg female athletes 16kg. Athletes must first deadlift the kettlebell to the hang position. From the hang position athletes must snatch the kettlebell to an overhead position with legs straight, hips open, arm straight and the kettlebell directly overhead. Synchro is in the overhead position. Athletes can alternate arms as they wish.

Load & Go – 5 min Time Cap • 60 Meter sandbag walking lunge 40/20kg • In remaining time max distance skill mill run Score = Lunge + Run distance 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 pick up the sandbag and start completing the 60m walking lunge. The lunge will be completed between two lines 6 meters apart so athletes will complete 10 x 6 meters. Athletes can only break the lunge at either end of the 6 meters, if they drop the bag between the lines they must go back to the last line to continue the lunge. • When the lunge is complete the athlete will have the remainer of the 5 minutes to accumulate max distance on the skill mill runner. • The fourth and final workout of the semi final clash will start 2 minutes after the end of this 5 minute workout. Movement Standards Sandbag walking lunge – Male athletes will use a 40kg sandbag or female athletes will use a 20kg sandbag. Athletes can carry the sandbag either in a bear hug position or on their shoulder. Athletes must start with both feet behind the start line then lunge forward so that their knee makes contact with the floor, they must then stand tall so that both legs are straight, and hips are open. Stepping through without extending the legs and hips on the lunge is not permitted. At the end of the lunge and at any change of direction the athlete’s front foot must cross and be clear of the line, the athlete must then stand tall with legs straight and hips open to complete the lunge. Skillmill run – Athletes will have the remainer of the 5 minutes after the sandbag lunges are complete to accumulate a max distance run. Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. The teams judge will note the total distance at the 5 minute mark, any distance that ticks over after 5 minutes will not be counted.

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

For Time:  3,2 km run (8 Rounds)  2 Lanes Single Arm KB Overhead Walking Lunges  300m run  Weight:  Int. Male/Female 24/16kg KB Scaled Male/Female 16/12kg KB 

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

AMRAP 6  1 x 3D Shuttle run 1 x Unbroken set of Deadlifts @ 80/55kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

AMRAP 6  1 x 3D Shuttle Run 1 x Unbroken set of Deadlifts @ 100/70kg Score = Total Deadlifts ----------------------------------------------------------------------------------- Workout: 3.5 Born Slippy Guide … the surprise workout. Workout Flow/Rules: Athletes in any order complete this 6 minute amrap of shuttle runs and deadlifts. There is no minimum work requirements.  On 0:00 Athlete 1 starts their 3d run buy in. Athltes run to the first line. Two feet must cross the line with one or two hands contacting the floor. Then run back to the start line with the same standard, touching the floor. Repeat this run to the 2nd distance and back and then to the barbell.  Athletes must face back towards their teams while they deadlift. Athltes perform one MAX unbroken set of deadlifts. Upon completion of the deadlifts they will run back over their bar and tag the next person behind the start line to initiate the next set.  Deadlift standards are conventional with hands outside of the legs and start on the floor and finish fully locked out with shoulders behind the bar and hips and knees fully extended.  What is classed as a break?  - A regrip on the floor  - the bar in contact with the floor for at least 2 seconds  - what the judge deems as an unreasonable amount of time.  Touch and go is the most likely style however bouncing reps with bent arms is not allowed. At minute 6:00. Total deadlifts performed is the teams score. 

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB)  - 1000m Run - 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg) 

FORMATS et ORDRES DE PASSAGES à définir par la team chaque athlète doit passser en tout 2 x sur (un run + une station)   LA COURSE EN Détails & Charges de l'épreuve :  - 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges  (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag)  - 1000m Run - 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg)  - 1000m Run - 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg)  - 1000m Run - 100 Wall Ball Shots (4Hommes  @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) 

AMRAP 11 min RX A - 16 DB Snatch (12.5/22.5 kg) B - 12 Box Jump Overs (20"/24") C - 8 Pull ups / CTB Pull-Ups ------------------------------------------------ SC A - 16 DB Snatch (7/15 kg) B - 12 Box Jump Overs (20") C - 8 Ring Rows / Pull-Ups R1 - AB R2 - AC R3 - BC R4 - CB R5 - CA R6 - BA      Tie-break (time) R7 - AB (same as R1) ... R12 - BA     Tie-break (time) R13 - AB R14 - AC After each round (R), the athlete must run to and touch the mark at the starting line. Score: Reps Tie-Breaks: Time after R6 and R12

Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes

Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes

Every 8 for 3 Rounds Complete: Round 1: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 2: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 3: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 24 Minutes

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell weight: 60kg/40kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 50kg/35kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 40kg/25kg

For Time: 1600m Run 150 cal Ski 150 cal Bike Cap = 30 minutes MM = 150 cal MF = 135 cal FF = 120 cal

For calories Echo Bike 4 Sets 3:00 On / 1:00 Off 20 Dual Dumbbell Squats 4 Lanes Run (25 Meters) max. cal Echo Bike in remain. time Weights: Rx Men 22,5kg Women 15kg Weights: Scaled Men 15kg Women 10kg All movements synchro in TEAM Edition!

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst's round time rest the remaining time

Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run