WOD Explorer

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

6 ROUNDS 10 Thruster 10 Weighted sit ups I GO YOU GO directly into.. Burpee over bar

Location: Basketball (udendørs) Kategori: Strength TC: 12 min. Score: For weight Buy-in 2 rounds To personer arbejder synkront på alle øvelser. - 30 synchro sit ups med wall ball afleverer til makker hver gang. - 20 synchro kettlebell russian swings - syncro over skulderhøjde. - 10 synchro barbell shoulder to overhead - syncro i top. In rem time: - Dødløft 1RM Score: Alle fra holdets 1RM sammenlagt

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 24 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 32 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 15 KG

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

3 rounds for time: 15 GHD sit up 12 kcal Echo bike 9 devil press 2x15kg

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

15 Swing 24/16 10/8 HRPU 15 WB 9/6 10 Goblet lunges 24/16 8 KB sit-ups 24/16

15 Sync Swing 24/16 20 HRPU 30 WB 9/6 20 Sync Goblet lunges 24/16 10 Sync KB sit-ups 24/16

8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm

WORKOUT 3 – 'SKILL ZONE' Chipper – Team im Wechsel (eine Person arbeitet, die andere pausiert):  Kids*: -   20 Sit-Ups -   20 Air Squats -   2x 5m Bear Crawl -   50 Single Unders -   10 Hands on Box Push-ups -   20 Air Squats -   20 Ring Rows (verkürzter Winkel) Time Cap: 10min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

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.

FOR TIME 50 WB 9/6 kg 50 GHD sit ups 50/40 cal row TC: 20 min

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 Abmat Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

For Time: 30 Sit Ups  15 Inchworm´s 30 Sit Ups  30 Deadlifts (40/25 kg) 30 Sit Ups  15  Inchworm´s 30 Sit Ups 

12 min ladder 2 rounds of 4 sitted plate presses 15kg                   4  sit ups 8 Calories in Rowers                 then 2 rounds of 6 sitted plate presses 15kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers

12 min ladder 2 rounds of 4 sitted plate presses 10kg                   4  sit ups 8 Calories in Rowers                then 2 rounds of 6 sitted plate presses 10kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers

RX 5 Rounds for Time 5 m Unbroken Handstand Walk with 1 Head Touch on an Abmat at 2.5 m 10 Burpee Box Jump Overs 75/60cm Time Cap: 8 minutes Intermediate 5 Rounds for Time 10 Burpee Box Jump Overs 60/50cm 5 m Handstand Walk (1 m checkpoints allowed) Time Cap: 8 minutes Tie Break: First Round of 10 burpee box jump overs

On a 20:00 clock EVENT 1 "Kickoff"  AMRAP 10' *one athlete works on rower, one athlete works on Med Ball Sit-ups, one athlete rests. Athletes rotate after each 18/14 calories rowed. PART A Row for calories *Athletes switch every 18/14 cal. row PART B Max Med Ball Sit-ups 10:00 - 13:00 Rest 13:00 - 20:00 Event 2 "Heaven & Hell" For time (cap: 7') *share 7 Rope Climbs 70 Front Squats 7 Rope Climbs Barbell loads: RX @60/40 Cat. 2 @50/30 Cat 3 @40/25

75-50-25 reps for time of: Wall-ball shots AbMat sit-ups Bike calories* *Women bike 60-40-20 calories ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target

Event 3 – “Rise & Remember” לזכרו של חברנו רפ״ק אלכסיי שמקלוב ז״ל For Max Reps E1.5MOM × 9 Rounds Workout Flow – Every 1.5 Minutes: 10 / 8 Calories Row 6 Handstand Push-Ups 6 Toes to Bar Max Box Step Ups Over 60/50cm – No Weight!  Score: Total Box Step Ups Over Scaled Version: 10 / 8 Calories 12 Hand Release Push-Ups 10 Sit-Ups Max Box Step Ups Over 60/50cm – No Weight!  T.C=13.5 min

#LTHEROWOD V16 AMRAP16 19 Burpees 18 TTB/Sit-Ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX 60/40              Scale 40/25          

FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 22,5/15 * 120 situps * buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak: after the first 800m

FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 15/10* 120 situps* buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak : after the first 800m

Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 32/22,5* 100 situps* buy out 10 + 1/2 shuttle runs  * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs

Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 22,5/15* 100 situps* buy out 10 + 1/2 shuttle runs  * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs