WOD Explorer

Masters Age Groups FEMALE 30-34 through 45-49 For time of: 12 Calorie SkiErg 2 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 12 Calories SkiErg 2 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 12 Calorie SkiErg 2 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups MALE 50-54 and 55-59 and Junior Age Group 17-18 For time of: 15 Calorie SkiErg 2 Legless Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 15 Calories SkiErg 2 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 15 Calorie SkiErg 2 Legless Rope Climbs 1 x 10 Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 50-54 and 55-59 and Junior Age Group 17-18 For time of: 12 Calorie SkiErg 1 Legless Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calories SkiErg 1 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calorie SkiErg 1 Legless Rope Climbs 1 x 10 Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group MALE 15-16 For time of: 12 Calorie SkiErg 3 Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calories SkiErg 3 Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calorie SkiErg 3 Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group FEMALE 15-16 For time of: 9 Calorie SkiErg 2 Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 9 Calories SkiErg 2 Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 19 Calorie SkiErg 2 Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups MALE 60-64 and 65+ For time of: 15/ Calorie SkiErg 3 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calories SkiErg 3 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calorie SkiErg 3 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 60-64 and 65+ For time of: 12 Calorie SkiErg 2 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calories SkiErg 2 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calorie SkiErg 2 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

For Time 65 Star Burpee Box Jump Over  Completed as.. 3-3-3-4 min On - 1 min Off 20/15cal On Each machine 16 Sync Alt DB Snatch 22,5/15kg Max Star Burpee Box Jump Overs Machines: Ski Erg Rower Echo Bike Note:  The workout is completed in Team of 3, but you're allowed to have 1 subsitute resting during the intervals and you can change the athlete at every 1 min rest in the workout.

S1/S2 Bike Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Dumbbell Snatch – 50 reps (5kg) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Row Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Box Overs – 50 reps (20” box) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Ski Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 waits on S2 to finish ski and then all 4 run together) S3/S4 Bike Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Dumbbell Snatch – 50 reps (8kg) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Row Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Box Overs – 50 reps (20” box) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Ski Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 waits on S4 to finish ski and then all 4 run together) S5/S6 Bike Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Dumbbell Snatch – 50 reps (10kg) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Row Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Box Overs – 50 reps (24” box) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Ski Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 waits on S6 to finish ski and then all 4 run together)

FOR TIME  30 FRONT SQUAT 53/43 KG 21 CAL SKIERG 30 PULL-UP 20 FRONT SQUAT 15 CAL SKIERG 20 CHEST T0 BAR PULL-UP 10 FRONT SQUAT 9 CAL SKIERG 10 BAR MUSCLE-UP TIME CAP : 12 MINUTES

FOR TIME  21 FRONT SQUAT 47/35 KG 21 CAL SKIERG 21 PULL-UP / JUMPING PULL UP 15 FRONT SQUAT 15 CAL SKIERG 15 CHEST T0 BAR PULL-UP / PULL UP 9 FRONT SQUAT 9 CAL SKIERG 9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

FOR TIME  21 / 15  FRONT SQUAT 47/30 KG 21 / 15 CAL SKIERG 21 / 15 PULL-UP / Burpees to target 15 / 12 FRONT SQUAT 15 / 12 CAL SKIERG 15 / 12 C2B PULL-UP / JUMPING PULL UP 9 / 9 FRONT SQUAT 9 / 9 CAL SKIERG 9/  9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

FOR TIME  21 / 15  FRONT SQUAT 40/25 KG 21 / 15 CAL SKIERG 21 / 15 PULL-UP / Burpees to target 15 / 12 FRONT SQUAT 15 / 12 CAL SKIERG 15 / 12 C2B PULL-UP / JUMPING PULL UP 9 / 9 FRONT SQUAT 9 / 9 CAL SKIERG 9/  9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 22.5kg dumbbell 20 inch box Women: 15kg dumbbells 20 inch box WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: 16/20 calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

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

3x 5:00 AMRAP  RX Individuals: 5:00 AMRAP 750/600m Ski Erg  50-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 500/400m Ski Erg  100-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 250/200m Ski Erg  150-m Swim remaining time: Max D-Ball Squats 25/15kg

4x 3:30 AMRAP 0:30 rest between or until 40 Reps Devil Press RX Teams: alternate between A & B: A) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 22.5/15kg B) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Chest-to-Bar Pull-ups remaining time: Max Sync. Devil Press 2x 22.5/15kg Intermaediate Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Pull-ups remaining time: Max Sync. Devil Press 2x 15/10kg Regular Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Toes-to-Rings to share remaining time: Max Sync. Devil Press 1x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Pull-ups to share remaining time: Max Sync. Devil Press 1x 15/10kg

18:00 AMRAP RX Teams: Buy-in: 2000/1600m Ski Erg  100-m Swim both Athletes 50 D-Ball Squats 25/15kg to share 100-m Swim both Athlets into max rounds 50-m Swim one Athlete 25 D-Ball Squats 25/15kg to share

Event 1 - A 12 min AMRAP 200m ski erg 40 sync squats* 400m ski erg 30 sync squats* 600m ski erg 20 sync squats* 800m ski erg 10 sync squats* 1000m ski erg 10 sync squats* 800m ski erg 20 sync squats* 600m ski erg 30 sync squats* 400m ski erg 40 sync squats* 200m ski erg *Nivå 2 = En atlet med sandsäck Vikt: 20/10 kg. Nivå 1 = ingen sandsäck 2 min rest Event 1 - B 12 min AMRAP Buy in: 400m run to Vagnhallen 50 Single Arm DB push press 50 Sync sit ups 400m run Vikt: Nivå 1 - 1x15/10kg Nivå 2 - 1x22,5/15kg 2 min rest Event 1 - C 12 min AMRAP Yo go, I go (rounds): 10/8 cal Echo bike 2 lanes farmers walk 10/8 cal row Vikt: Nivå 1 - KB 2x16/2x12 kg Nivå 2 - KB 2x24/2x16 kg

Winter Pairs Throwdown Final 25.4 30-20-10 Meters Front Rack Walking Lunges 35/50kg 60-40-20 Calories Ski Erg

Workout No 1 - ‘3 Chances To Score’ Score 1 = Max Calories on Ski-Erg Score 2 = 6 Rounds for Time  Score 3 = Max Burpee Box Step Ups Workout  8 Minute Window: Part A - Max Calories on Ski-Erg Part B - 6 Rounds For Time (YGIG on Rounds) 5 Wall Balls 10 Kettlebell American Swings  15 Box Get Overs Into -  2 Minute Window: Part C - Max Reps Burpee Box Step Ups Weights / Heights - see images in whatsapp

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.

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. 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.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

This is a Sprint! 10/7 Ski Erg 20 Kettlebell Deadlifts 2x 24/16kg  100m Farmers Carry 2x 24/16kg  For Time Time Cap: 5 Minuten Tiebreak: Zeit nach den 20 Deadlifts

1000m Run 1000m Ski Erg 1000m Run 50m Sled Push 152kg/102kg 1000m Run 50m Sled Pull 103kg/78kg 1000m Run 80m Burpee Broad Jumps 1000m Run 1000m Rowing 1000m Run 200m Farmers Carry 2x24kg/2x16kg 1000m Run 100m Sandbag Lunges 20kg/10kg 1000m Run 100 Wall Balls 6kg/4kg Score: Time or Reps

Max Cals C2 bike & ski erg Max Sledge Push INT 120/ Mixed 80kg – 10m length Max Sandbag Lunge INT 20/ Mixed 10kg – 10m lengths Any athlete can be on any station – athletes may switch between any station as long as the sandbag lunge and sledge are at the same end as the ergs, athletes on ergs can switch between ergs at any time – the sledge push and sandbag lunge must be in sync at the 10m mark on every length (i.e, you must wait for your partner before you start your next length)

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 80-89 22.5kg dumbbell 20 inch box Women: 80-89 15kg dumbbells 20 inch box 90-99 Men: 18 calories 17.5kg dumbbells Women: 14 calories 12.5kg dumbbells 100+ Men: 16 calories 15kg dumbbells Women: 12 calories 10kg dumbbell WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: allocated calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

/30 WB 150m Farmers carry 60 WB 40 cal SkiErg 60 WB 150m Farmers carry 30 WB 10 lanes burpee broad jumps Weights: M/M: WB 9 kg, DB 2 x 22,5 kg M/W: WB 6 kg, DB 2 x 17,5 kg W/W: WB 6 kg, DB 2 x 15 kg

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps