WOD Explorer

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).

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

FOR TIME: 1600 METER RUN [ATHLETE 1] 2000 METER BIKE [ATHLETE 2] 1000 METER ROW [ATHLETE 3] 500 METER SKI [ATHLETE 4] SCORE = TOTAL TIME COMPLETED  AS A TEAM YOU MUST DECIDE WHO DOES WHAT MUST BE COMPLETED IN ORDER EACH ATHLETE MUST NOT START ON THEIR STATION UNTIL THE PREVIOUS MEMBER IS FINISHED MUST TAG THE NEXT PERSON IN

AMRAP 12: [PAIR 1] 8 SYNCHRO DUMBBELL GROUND TO OVERHEAD 8 SYNCHRO BURPEE OVER DB SPRINT AND TAG NEXT PAIR [PAIR 2] 8 SYNCHRO DUMBBELL THRUSTERS 8 SYNCHRO BURPEE OVER DB WEIGHTS: 1X10KG, 1X12KG, 2X15KG, 1X22.5KG SCORE = TOTAL ROUNDS & REPS COMPLETED ONCE YOU HAVE CHOSEN YOUR WEIGHT YOU MUST STICK WITH IT THROUGHOUT WORKOUT YOU CAN DB SNATCH OR CLEAN & JERK

FOR TIME: 8 SYNC OBJECT DEADLIFTS (ALL 4 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (3 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (2 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (1 TEAM MEMBER) ➡️ 1 LENGTH OBJECT RUN FINISH WITH 1 LENGTH TEAM SLED PULL (ALL OBJECTS INSIDE) OBJECTS MUST STAY OFF THE FLOOR UNTIL DROPPED INTO THE SLED SLED CANNOT MOVE UNTIL ALL OBJECTS HAVE BEEN DELIVERED OBJECTS TO TRANSPORT ARE: 2 x 24KG KETTLEBELLS 2 x SANDBAGS 1 x SANDBAG 1 x 20KG PLATE

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

Brief Description 15 Minute Time Cap Part A: For Time: 6 Rounds (3 rounds each) 18 Wall Balls 9/6kg 9 Bar Facing Burpees 12 Wall Balls 9/6kg 6 Bar Facing Burpees Part B: In Remaining Time Max calorie C2 bike Workout Flow On 3,2,1 Go, Athlete A will run up the lane to the wall ball and complete 18 wall balls to target, they will then move to the bar to complete 9 bar facing burpees. On completion they will return to the wall ball to complete a further 12 wall balls to target and then a further 6 bar facing burpees. Athlete A will then run back to their partner to tag where Athlete B will complete the same. This will then repeat with tagging at the end of the lane for 5 rounds.  Once Athlete A has completed their final round they can run straight to the C2 bike and start Part B, max calories. Athlete B can run straight to the wall ball as soon as Athlete A is on the bike. Athlete B will complete the 6th round before heading to the bike where partners can swap in and out as they wish for the remaining time of the 15 minute time cap. This workout will be scored in two parts, Part A, for time, Part B, AMRAP Calories.  Movement Standards Wall Ball  The wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Athletes may pick up the ball in a partial squat for the first rep. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Bar Facing Burpees Facing the bar, athletes will either step or jump back into a burpee with both the thighs and chest touching the floor before stepping / jumping up. Athletes will then jump over the barbell, both feet must be off the floor at the same time, before landing on the other side ready to repeat. C2 Bike  Athletes may swap in and out as they wish as soon as Athlete B has completed the final round. There is no minimum work requirement per athlete. Athletes may move the seat position as required and the damper setting may be changed as desired; athletes are NOT to touch the monitor at any point.

Brief Description For Time 21 x Synchro Shoulder to Overhead 50 / 35kg 42 x Pull Ups 15 x Synchro Shoulder to Overhead 60 / 40kg 30 x Chest to Bar 9 x Synchro Shoulder to Overhead 70 / 50kg 18 x Bar Muscle Ups Scaled Option 21 x Synchro Shoulder to Overhead 40 / 25kg 42 x Sit Ups 15 x Synchro Shoulder to Overhead 50 / 30kg 30 x Knee Raises 9 x Synchro Shoulder to Overhead 60 / 35kg 18 x Toes to Bar Workout Flow On 3, 2, 1, Go, pairs will work through 21 synchro STOH, before moving too the rig to work through 42 pull ups, athletes may swap in and out as they wish on the rig. Once completed athletes will move back to their bars for a further 15 synchro STOH - loading the bar is allowed at any point between the STOH portions of the workout (Before, during, after the rig work).  Athletes will continue with the same format, increasing their weights per round and progressing to finish with 18 bar muscle ups. Upon completion of the bar muscle ups, athletes will run down their lane to finish by reaching the barrier. Time will be taken once both athletes have reached the end of the lane. Scaled teams will complete the same flow however will replace the rig elements. Movement Standards Syncho Shoulder to Overhead Athletes will start with the barbells in the front rack position, they will then move the barbell above head either by strict press, push press, push jerk, split jerk. At the top of the rep, ahletes must be at full extension with the barbell stacked above shoulders, hips in line with knees in syncronisation. The rep will be called when both athletes are at the top of the rep in synchronisation, athletes may however move at different speeds but must wait at the top of the rep for eachother. Clips must be used outside all plates when changing the weights. Pull Ups Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chin must clearly pass above the horizontal plane of the bar.  Strict, kipping, butterfly pull ups may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Chest to Bar Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chest below the collarbone must clearly make contact with the horizontal plane of the bar.  Strict, kipping, butterfly chest to bar may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Bar Muscle Ups Athletes will jump up to the rig, arms fully extended and feet off the floor.  The athlete must pass through the pull and transition phases to finish in a stable support position above the bar with elbows fully locked out and shoulders over the bar. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may not use any part of their arms to assist with pulling over the bar. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Sit Ups Athletes will begin sitting on the floor, feet together. Athletes will lie back to touch their shoulders to the floor, and touch the floor behind their head with their fingers. At the top of the movement, the athlete must sit up until the shoulders pass the vertical plane of the hips, with hands touching the floor in front of the feet  An ab mat may be used, however feet are not to be secured by anything or anyone. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Toes to Bar / Knee Raises Athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.  Between each rep, the athletes feet must pass behind the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement.

Brief Description In a Waterfall Style athletes will each complete 2 rounds of the following: 12 Box Jump Overs 24/20" 9 Thrusters 50/35kg 6 Wall Walks Into 1 Final Round with each Athlete completing one element Scaled Option Box Step Overs 24/20" 9 Thrusters 30/20kg 6 Scaled Wall Walks Workout Flow Athletes will all start holding the barrier at the end of the lane. On 3,2,1, Go, the first athlete will move to the box to complete 12 Box Jump Overs, once completed, they will then advance to their barbell to complete 9 thrusters, before moving to the wall to complete 6 wall walks.  Athletes must then run back to the barrier to tag the next team member. The second athlete will then move to the box to complete their round ahead of tagging the third athlete. This process is repeated until all three athletes have completed 2 rounds each. Once the third athlete has completed their second round, they must make their way back to the barrier and their team. From here teams will then complete one final round, with athletes each choosing one element of the sequence. Athletes must tag the next team member after their element, before the next athlete proceeds. Time will be taken once all three athletes are touching the barrier. The score will be time taken to complete all 7 rounds. Movement Standards Box Jump Overs Athletes will start on one side of the box and with a two footed take off, jump onto the box, with both feet landing on the box. Athletes may then choose to step down or jump down the other side before starting the next rep.  There is no requirement for standing tall to extenstion on top of the box. Athletes may not put their hands on their legs or the box for assistance. Thruster Athletes can clean the barbell to start the thruster from a standing front rack position. In one motion, athletes will squat down to hip crease below knee height, and in one motion, stand up pushing the barbell overhead.  The rep will be counted once the barbell reaches above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes may cluster the first rep, with the barbell starting on the floor, performing a squat clean immediately into a thruster in one movement. Dipping back under the barbell during the overhead will not be permitted. Wall Walk Athletes will start the rep lying on the floor with chest, thighs, and feet touching the floor; feel flat against the wall. Hands must touch the tape line. Hands must remain on the tape line until both feet are off the floor onto the wall. From here athletes walk their hands back towards the wall until both hands touch the tape line closer to the wall.  Athletes will then descend back to their starting position, feet must stay on the wall until both hands are back on the starting tape line. The rep will be counted once both the chest, thighs and feet are back on the floor. Hands can touch any part of the tape lines during this movement.

FOR TIME 5 ROUNDS 400 m run 500/400 m ski 400 m run 1000/800 m c2 bike 400 m run 500/400 m row TC: ∞

FOR TIME 400 m burden run 15 RMU 400 m burden run 12 RMU 400 m burden run 9 RMU 400 m burden run Burden run = run with WB 15/9 kg Scoring: 100 m = 1 rep TC: 20 min

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

EVERY 02:00 FOR 20:00 | SCORE IS REPS 30m Walking Lunges [ 15m + 15m ] | Segmento minimo 5m 60m Shuttle Run [ 15m + 15m + 15m + 15m ] Max Cal Row

EVERY 02:00 FOR 20:00 | SCORE IS REPS 20m Walking Lunges [ 10m + 10m ] | Segmento minimo 5m 40m Shuttle Run [ 10m + 10m + 10m + 10m ] Max Cal Row

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

For Time: 5 rounds of  10 KB swing to goblet squat (16/12 kg)  15 Box step over 10 Shuttle run Switch partner atfer completing one movement

With a Running clock 0:00 - 3:00 (score 1) - AMRAP MAX CAL ROW & MAX WALL BALLS (9KGs) 3:00 - 12:00 (SCORE 2) - FOR TIME 30 PULL UPS 30 SNATCH (30/40) 20 C2B 20 SNATCH (35/50) 10 BAR MUSCLE UP 10 SNATCH (40/60)

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 600m x 2 each switch

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each

10/9KM Bike P1 Bike  P2 Run 800m switch twice (2 runs each)

For time:  10/9km Bike Run + bike P1 Bike P2 Run 800 x 2 each

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each switch

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 60kg 12 facing burpees over line score is the worst 's round time rest the remaining time