WOD Explorer

Power is a 3min TC   40/30cal Bike Erg 30x Sandbag Clean Weights 35-45: 50/40kg 45-55: 40/25kg

8 x 1km runs interspersed with 8 functional workout stations – just like the official HYROX race. --- **Run 1 – 1km** 1. Ski Erg – 1,000m **Run 2 – 1km** 2\. Sled Push – 50m  **Run 3 – 1km** 3\. Sled Pull – 50m **Run 4 – 1km** 4\. Burpee Broad Jumps – 80m **Run 5 – 1km** 5\. Row Erg – 1,000m **Run 6 – 1km** 6\. Farmers Carry – 200m **Run 7 – 1km** 7\. Sandbag Lunges – 100m  **Run 8 – 1km** 8\. Wall Balls – 100 reps 

40:00 - 50:00 Minuten 10 min Zeitlimit - for time Übungen: 30 Sandbag to shoulder 50kg/30kg (1 Person) 30 Synchro burpee box jump overs 24" (2 Personen) 25 Sandbag to shoulder 50kg/30kg (1 Person) 20 Synchro burpee box jump overs 24" (2 Personen) 20 Sandbag to shoulder 50kg/30kg (1 Person) 10 Synchro burpee box jump overs 24" (2 Personen) 10 Sandbag to shoulder 50/30kg (1 Person) 5 Synchro burpee box jump overs 24" (2 Personen) Score = Zeit bis zur vollständigen Absolvierung des Übungsablaufs oder Anzahl der Reps nach 10:00 Minuten Workout Flow & Regeln Zusammengefasst: Die Sandbag-Übung wird immer nur von einer Person absolviert, es darf erst mit den Burpees fortgefahren werden, sobald jeweils die Sandbag-Übung im Vorfeld abgeschlossen wurde, die Burpees müssen immer von zwei Personen synchron absolviert werden, beim Burpee ist kein Steigen erlaubt, sondern gesprungen werden, bei allen Übungen kann die arbeitende Person jederzeit und so oft wechseln, wie im Team gewollt Jedes Team verfügt über einen Sandbag mit 50 kg (Männer), einen Sandbag mit 30 kg (Frauen) sowie zwei 24‑Zoll‑Boxen. Auf das Startsignal beginnt ein Athlet mit 30 Sandbag‑to‑Shoulder‑Wiederholungen. Die übrigen Athleten warten. Sobald die 30 Sandbag‑Wiederholungen abgeschlossen sind, beginnen zwei Athleten mit 30 synchronisierten Burpee Box Jump Overs. Die Teams setzen das Workout in diesem Format fort, wobei sie zwischen der vorgegebenen Anzahl an Sandbag‑to‑Shoulder und synchronisierten Burpee Box Jump Overs abwechseln. Die Athleten dürfen jederzeit wechseln, auch während einer Übung. Weibliche Athleten müssen stets den 30‑kg‑Sandbag verwenden, männliche Athleten den 50‑kg‑Sandbag. Das Workout hat ein Time Cap von 10 Minuten. Schafft es ein Team nicht, innerhalb dieser Zeit zu finishen, entspricht der Score der Gesamtzahl der erreichten Wiederholungen. Movement Standards Sandbag to shoulder -  Die Athleten müssen den Sandbag vom Boden (in Kontakt mit dem Boden) aufnehmen und auf die Schulter heben. In dieser Position müssen sie den freien Arm seitlich ausstrecken, parallel zum Boden, um die Kontrolle am oberen Punkt der Bewegung zu demonstrieren. „Touch-and-Go“-Wiederholungen sind erlaubt, jedoch muss der Sandbag bei jeder Wiederholung den Boden berühren. Es darf immer nur ein Athlet gleichzeitig arbeiten. Synchro burpee box jump overs - Diese Übung wird von zwei Athleten ausgeführt. Brust und Hüfte der Athleten müssen gleichzeitig auf derselben Seite der Boxen den Boden berühren – dies ist der Synchronisationspunkt. Anschließend müssen die Athleten auf die Box springen (Aufsteigen ist nicht erlaubt). Danach können sie auf die andere Seite der Box hinuntersteigen oder springen, um die Wiederholung abzuschließen.

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

1000m Row 50/30 Hand Release Push Ups 100m Bear-Hug Sandbag Carry 45/30kg 500m Row 30/15 Hand Release Push Ups 60m Bear-Hug Sandbag Carry 45/30kg

1000m Run (around the stadium) 50 C2B's 100m Bear-Hug Sandbag Carry 68/45kg 1000m Row 30 C2B's 60m Bear-Hug Sandbag Carry 68/45kg

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammate Bear-Hug Sand bag Hold 68/45 1000m row (F/F M/M) Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammates Bear-Hug Sand bag Hold 68/45 1000m row  Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes

FOR TIME 8 ROUNDS (Switch After Each Round) PARTNER 1 20 DB Alt Snatches 15 GHD Sit-Ups with a Wall Ball PARTNER 2 Holding Sandbag PAIR M-M 1st MALE: 20kg / 10kg / 50kg 2nd MALE: 15kg / 9kg / 50kg PAIR M-W MALE: 35kg / 9kg / 50kg FEMALE: 10kg / 6kg / 35kg

Sponsored by UNDERHILL GAMES Event Winners u obije kategorije M-M i M-F dobijaju Wildcard za takmičenje UNDERHILL GAMES 2026 FOR TIME 8 ROUNDS 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 8 Overhead Squats 16 Bulgarian Bag Reverse Lunges Sandbag Carry 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 Sandbag Carry 16 Bulgarian Bag Reverse Lunges 8 Overhead Squats PAIR M-M 1st MALE: 50kg / 22kg / 80m 2nd MALE: 40kg / 22kg / 80m PAIR M-W MALE: 40kg / 22kg / 80m FEMALE: 25kg / 17kg / 40m

Der Anfang vom Ende For Time TC 15‘ beginnend auf Seite 1 5 BBJO 10 m Dual DB OH WL 5 BBJO 20 m Dual DB FR WL 5 BBJO 30 m Dual DB FC WL 5 Thrusters Gewicht 1 10 m Sandbag Carry 5 Thrusters Gewicht 2 20 m Sandbag Carry 5 Thrusters Gewicht 3 30 m Sandbag Carry

Buy in: 21-15-9 A jump 12-9-6 Double db devil press Remaining time AMRAP  Repeat the following as many rounds as possible until the 8-minute cap: 5 Touch and go Sandbag carry  5 Ground to shoulder + sandbag carry  DBs: 2x15kg Sandbag: 30kg

Buy in: 21-15-9 A jump 12-9-6 Double db devil press Remaining time AMRAP  Repeat the following as many rounds as possible until the 8-minute cap: Touch and go Sandbag carry  DBs: 2x8kg Sandbag: 15kg

Buy in: 18-12-6 A jump 9-6-3 Double db devil press Remaining time AMRAP  Repeat the following as many rounds as possible until the 8-minute cap: Touch and go Sandbag carry  DBs: 2x15kg Sandbag: 30kg

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'

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.

- 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) 

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

PARTNER 2 HAS A TOTAL OF 4 x 1:30 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN MOD WORKOUT 4A FOR REPS 4 x 1:30 MINUTE AMRAP OF: 5 Burpee Box Jumps [24“/20“] into MAX REPS: Atlas Stone to Shoulder -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Axle Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Keg Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Anchor Carry _______________ Test Variations:  70+/ 80+/ 90+ D-Ball : ♀@65kg / ♂ @45kg Log : ♀@68.7kg / ♂ @42.7kg Cyr. DB : ♀@30kg / ♂ @22.5kg Sandbag : ♀@68kg / ♂ @45kg 100+ D-Ball: ♀@45kg / ♂ @35kg Log: ♀@58.7kg / ♂ @37.7kg Cyr. DB: ♀@22.5kg / ♂ @15kg Sandbag: ♀@68kg / ♂ @45kg

1km Run (2x 500m) 1,000m SkiErg 1km Run 50m Sled Push & 50m Sled Pull 1km Run 80m Burpee Broad Jumps 1km Run 1,000m Row 1km Run 200m Farmers Carry (2 x 24kg / 2 x 16kg) 1km Run 100m Sandbag Lunges (20kg / 10kg) 1km Run 100 Wall Balls (6kg / 4kg) 1km Run - TO THE FINISH LINE -

E60s x 5 rounds each  1: Max calories ski 2: Max reps A-jumps 3: Sandbag hold*  *Måste hållas i bearhug för att A-jumps ska få utföras. Vikter: Sandbag:  50/30 Scoring :  Total ski cals + högsta A-jump score  + lägsta  A-jumps score Standards A-jumps: Start på golvet. Knäböj till rumpan nuddar vikten. Hoppa upp på vikten. Repetition avslutad utsträckt ståendes på vikten.  Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/      Flöde: Se video

For reps/distance: Del 1 90s AMRAP A1: Yoke carry  A2: Backward sled pull  A3: Sandbag carry* Rest 90s Del 2 90s AMRAP Open: Worm lunges (A1+A2+A3) Scoring: Yoke: 1 lane = 4 reps  Backward sled pull: 1 lane = 4 reps Sandbag carry: 1 lane = 1 reps* Worm lunges (open): 1 lane = 4 reps** Sammanslaget antal reps/distans är total score (Yoke+Sled+SB+Worm). **FFM/Master-lag: 1,2 x antalet repetitioner. Avrundas uppåt. Vikter : Yoke Open: 168/128kg (Master: 148/108kg) Backward sled pull Open 100/75kg (Master: 90/60kg) *Sandbag: Antalet godkända repetitioner multipliceras med koefficienten för vald vikt på sandbag. Herr Open:  -50kg = 1.0 -70kg = 1,5  -90kg = 2,0 Dam Open:  - 30kg = 1,0,  - 50kg = 1,5 - 70kg = 2,0  Flöde: Eventet genomförs i kongaline style. I Del 1 så jobbar A1 + A2 + A3 på vardera station samtidigt, under 90s. Samlar så många repetitioner/distans som möjligt. Därefter vilar hela laget 90s tillsammans. I Del 2 jobbar laget tillsammans med Worm lunges (Open) under 90s och samlar så många repetitioner/distans som möjligt.  Standards: Sandbag: Bearhug  Backward sled pull: Får ej hålla händerna på kedja/strap förutom vid vändning. Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/    

1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.

Event 5 Sprint TC: 5 „Bears & Farmers“  4 ROUNDS OF: IGYG 20m Sandbag-Bearhug-Carry  20m Dual-DB-Farmers-Carry  40m Shuttlerun (Down & Back) 20m Dual-DB-Farmers-Carry  20m Sandbag-Bearhug-Carry  20m = 1Lane RX: SB: 70/55; DB: 2x30/22,5 Intermediate: SB: 55/40; DB: 2x22,5/15 Scaled: SB: 40/30; DB: 2x15/10