WOD Explorer

AMRAP 10' 16/12 Cal bike erg (divide as wanted) 8 American KB Swing Synch (24/16kg  - 16/12kg) 32 Single Under Drag Rope (divide as wanted) 8 Burpees to Bumper Synch

WOD 1 Time cap: 13 min For time 100 wall ball 40 synchro single unders 80 box step over with kettlebell 24/16 kg 40 synchro single unders 60 kettlebell American swing 24/16 kg (45+ russian swing) 40 synchro single unders 40 pull-up 40 synchro single unders

Beginner For Time 100 Single Unders 10 Cleans 20/15 Pull Ups 100 Single Unders 8 Cleans 15/10 Pull Ups 100 Single Unders 6 Cleans 10/5 Pull Ups Barbell: Man 50-60-70, Woman 30-35-40 Gymnastics: Man/Woman ************************************** Scaled For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups/20 Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups/10 Pull Ups Barbell: Man 80-90-100, Woman 40-45-50  Gymnastic: Man/Woman ************************************* Master 40+ For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups Barbell: 70-80-90

FOR TIME – SHUW: 40 Box jumps @24 in 40 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30 in 30 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @20 in 30 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @24 in 20 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @40kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @24/20 in 35 cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60/40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30/24 in 25 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60/40kg  time break po každém kole Time cap: 18 min

PART A, For Time Timecap 7:00 RX Individuals: 60 Crossover-Single Unders 3x 7,5m Handstand Walk 9 Shoulder-to-Overhead 90/60kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 90/60kg 3x 7,5m Handstand Walk 60 Crossover-Single Unders Masters Individuals: 60 Crossover-Single Unders 3x 5m Handstand Walk 9 Shoulder-to-Overhead 80/55kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 80/55kg 3x 5m Handstand Walk 60 Crossover-Single Unders PART B, For Load Timecap 5:00 Max Weight 1 Shoulder to Overhead Note: All Shoulder-to-Overhead reps are performed from the rack

Event 4 3 x 90 sec on / 1 min rest Station 1 A: GHD Sit-ups B: Push-ups to abmat 60s rest Station 2 A: Half Wall Walks B: Single Under Crossovers 60s rest Station 3 A: Log press (32,5/23 kg) B: D-Ball to plattform (40/30 kg)

2 Score Workout / running clock Part A) for time: 1000m row (split as you like) time cap: 5 min -1min rest- Part B) (start @ 6:00) for time: 100 wall balls (split as you like) 300 single under (split as you like) 20 synchro burpee box step ups time cap: 10 min men: 24 inch box, 6 kg WB, 3m target women: 20 inch box, 4 kg WB, 2,70m target

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters 50kg 50 Single Under Crossovers -tiebreak- 10 Bar Muscle Ups

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters  35kg 50 Single Under Crossovers -tiebreak- 10 Chest to Bar Pull-ups

50 Single Unders -tiebreak- 20 Toes to Rings 50 Backwards Single Unders -tiebreak- 15 Thrusters 30kg 50 Single Under Crossovers -tiebreak- 10 Pull-Ups

50 Single Unders -tiebreak- 20 Toes to Rings 50 Backwards Single Unders -tiebreak- 15 Thrusters 20kg 50 Single Under Crossovers -tiebreak- 10 Ring Pull-Ups

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 30 Single Unders 20 Knee raises 30 Single Unders 10 Toes To Bar 30 Single Unders 5 Pull Ups Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

30-20-10 KB Deadlift (32/24kg) 21-15-9 Handstand Push-Up Cash out:  100 Double Under ______________ RX (45+) + SCALED (16-44) 30-20-10 KB Deadlift (32/24kg) 15-12-9 Box Handstand Push-Up (1 Abmat) or Wall Handstand Push-Up (1 Abmat)  Cash out:  RX (45+)  60 Double Under SCALED (16-44)  150 Single Under ______________ SCALED (45+) 30-20-10 KB Deadlift (24/16kg) 15-12-9 Pike Push-Up (1 Abmat) Cash out:  100 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

TWO SCORED EVENT ELITE/RX PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 60/40 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) MASTER 35+ PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) INTERMEDIATE PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) SCALED PART A AMRAP IN 12 MINUTES 48 single unders 16 back rack lunges 35/22.5 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) Please make sure you read and fully understand the workout description and movement standards.

For time 2 Rope Climb 16 Worm Deadlift 2 Rope Climb 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb ATHLETE A 64 Single Unders ATHLETE B 64 Single Unders 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb time cap 15' VARIATIONS Experience - Master +90 2 Rope Climb Worm Deadlift Single Unders

60 SINGLE UNDERS 10 BURPEE BOX JUMP OVERS 60/45cm 5 SAND BAG CLEAN 45/32KG

ELITE/RX FOR TIME 20 BOX JUMP OVERS - 60/50 cm 40 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 20 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------------- MASTER 35+ FOR TIME 20 BOX JUMP OVERS - 60/50 cm 30 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 15 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 5 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------- INTERMEDIATE FOR TIME 20 BOX JUMP OVERS - 60/50 cm 60 DOUBLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE CHEST-TO-BAR PULL-UPS TIME CAP: 9 MINUTES ---------------------------------------- SCALED FOR TIME 20 BOX JUMP OVERS - 60/50 cm 80 SINGLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 RING ROWS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE PULL-UPS TIME CAP: 9 MINUTES

For time: 21 pull-ups  42 double-unders  21 thrusters (weight 1)  18 chest-to-bar pull-ups  36 double-unders  18 thrusters (weight 2)  15 bar muscle-ups  30 double-unders  15 thrusters (weight 3) - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg - 13-14, 15-16 ♀ 20, 25, 29 kg ♂ 29, 38, 47 kg - U13 ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 15, 20, 25 kg  ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 420, 29, 38 kg

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

Teams of 2 - MF Scaled 15 min AMRAP 100 single unders (50/50) 10 Toes to ring (dayp) 10 synchro kip to L-sit  20 boxgetover (dayp) 15 synchro Hang Snatches (25/35kg) Teams of 2 - MF Intermediate 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Pull ups 20 boxgetover (dayp) 15 synchro Hang Snatches (35/50kg) Teams of 2 - MF Rx 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Chest to Bar 20 boxgetover (dayp) 15 synchro Hang Snatches (40/60kg)

Scaled/Teens 12 min AMRAP 50 single unders 10 Toes to Ring 10 Kip to L-sit 10 Boxgetover 10 Hang Snatches (25/35kg)

100 Single Unders/Double Unders 30 Deadlifts 9 Burpees over Bar 75 Single Unders/Double Unders 20 Deadlifts 12 Burpees over Bar 50 Single Unders/Double Unders 10 Deadlifts 15 Burpees over Bar ____________________ Scaled 60/40kg Single Unders Rx 80kg Double Unders

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run