WOD Explorer

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB Snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 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.

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 

Test 2.1 Endurance (Team of 4) Note: MMFF Tid: 00:00 - 20:00 Vila: 20:00 - 26:00 AMRAP 10 min A1 + A2: row erg for calories A3 + A4: ski erg for calories Sen: AMRAP 10 minuter: A1 + A2: ski erg for calories A3 + A4: row erg for calories Flöde: Start sker bakom startlinjen. När klockan startar får A1 och A2 springa fram till rodden där en av dem börjar ro. Samtidigt springer A3 och A4 fram till ski-ergen där en börjar staka. A1 och A2 respektive A3 och A4 får byta fritt på maskinen de startar på under 10 minuter. När 10 min gått startar nästa 10 min amrap omgående och då byter A1 och A2 från rodd till ski-erg och A3 och A4 byter från ski-erg till rodd. Förtydligande standards: Displayerna på rodd och ski erg får vara startade innan tiden startar. Rodd och ski-erg ska inte nollställas mellan amrapsen/byte av paren. När sista amrapen är slut kollar domaren kalorier på båda maskinerna när den slutat räkna. Det vill säga att tiden är slut men maskinerna tickar upp ytterligare en eller två kalorier efter det så ska även de kalorierna räknas. Däremot får inga drag göras efter avslutad tid. Utrustning/lag: 1 Concept 2 Rodd 1 Concept 2 Ski-erg Score: Totalt antal kalorier (rodd + ski)

Test 3.1 Power (Team of 4) Note: MMFF Tid: 00:00 - 12:00 (12 min) Vila: 12:00 - 17:00 (5 min) For time: 4 set 40/30 calories ski erg* *A1 gör set 1, A2 gör set 2, A3 gör set 3 och A4 gör set 4. Flöde: Start sker vid startlinjen. På signal tar sig A1 fram till ski ergen och utför sina kalorier. När A1 är klar tar A1 sig tillbaka över startlinjen och växlar in A2. A2 måste börja med att nollställa ski ergen innan denne får påbörjar sina kalorier. När alla kalorier är uppnådda måste A2 över startlinjnen för att växla in A3 som upprepar samma procedur (nollställa sen göra kalorier). När A3 är klar och passerat startlinjne växlar A3 in A4 som börjar med att nollställa ski ergen och sen utföra sina kalorier. När A4 är klar ges tid när A4 passerat startlinjen. Förtydligande standards: Handtagen måste hållas i tills angivet kalorier har  uppnåtts. Endast atleten som ska påbörja att staka får nollställa ski ergen. Varje varv måste därmed inledas med att atleten nollställer. För A1 får ski ergen vara startat och nollställd innan start. Vilken ordning som körs är valfri. Men M1 & M2 ska utföra 40 kalorier och F1 och F2 ska utföra 30 kalorier. Urustning/lag: 1 Ski erg Score: Tid eller reps vid time cap. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM  

Test 5.4 Power (Team of 2) Note: F1F2 Tid: 54:00 - 62:00 Vila: 62:00 - 70:00 For time (one round each): 15 cal ski erg 15 shuttle runs (15 x 5 m) 15 cal row 15 shuttle runs (15 x 5 m) Time cap 8 min Flöde: Start sker bakom startlinjen. F1 startar med att 15 cal på ski följt av 15 shuttle runs och därefter 15 cal row för att avsluta med 15 shuttle runs. F1 springer över startlinjen och växlar in F2 som utför ett likadant varv. Första 15 shuttle runs kommer startas vid startlinjen. De andra 15 shuttle runsen kommer startas från andra sidan (närmst rodden enligt floor plan) för att få målgång vid startlinjen. Tid ges när F2 passerat startlinjen efter avklarat varv. Förtydligande standards: kalorier på ski & row: Handtagen får ej släppas förrän rätt antal kalorier är nollställda. F2 måste nollställa maskinerna när den kommer till dem under sitt varv om de inte hunnit nollställas själva under tiden. shuttle run: Start sker bara genom att starta bakom linjen och målgång sker genom att springa över linjen. Övriga sträckor dvs alla vändningar ska alltid en hand och båda fötterna nudda golvet på andra sidan linjen. Utrustning/lag: 1 ski erg 1 row erg  Score: Tid eller reps vid time cap

1000 Meter Row 180 Meter Dball carry (70/40kg) 1000 Meter SkiErg 180 Meter Dball Carry (70/40kg) 500 Meter SkiErg 180 Meter Dball Carry (70/40kg) 500 Meter Row 180 Meter Dball Carry (70/40kg)

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

AP LAB FITNESS CHALLENGE – CHALLENGE #1 "ERGHATLON CONCEPT" 1. OPIS WORKOUTA FOR TIME / NA VRIJEME 1000 m Bike Erg 500 m Row Erg 500 m Ski Erg Napomena: Nema vremenskog ograničenja (No Time Cap). Sat se ne zaustavlja do završetka zadnje dionice. 2. PRAVILA I TEHNIČKE SPECIFIKACIJE Redoslijed: Obavezan redoslijed izvođenja: Bike → Row → Ski Solo izvedba: Nije dopuštena pomoć asistenta Sportaš samostalno upravlja monitorima i tranzicijama Bike Erg standard Dozvoljeno pedaliranje u sjedećem i stojećem položaju Sportaš mora ostati na uređaju dok monitor ne pokaže 1000 m ili više Završetak dionice priznaje se isključivo kada monitor prikaže minimalno 1000 m Nije dozvoljeno napustiti uređaj prije završetka distance Svako prerano prekidanje može rezultirati diskvalifikacijom ili penalizacijom Row Erg standard Sportaš mora ostati na ergometru sve dok monitor jasno ne prikaže 500 m Nije dozvoljeno ustajanje, prekid ili napuštanje ergometra prije završetka distance Završetak se priznaje tek kada monitor pokaže 500 m ili više Svako prerano ustajanje može rezultirati diskvalifikacijom ili penalizacijom Ski Erg standard Sportaš mora kontinuirano izvoditi pokrete dok monitor ne dosegne 500 m Nije dozvoljeno prekidati kretanje niti napustiti uređaj prije završetka distance Završetak se priznaje tek kada monitor pokaže 500 m ili više Svako prekidanje prije završetka može rezultirati diskvalifikacijom ili penalizacijom POSTAVKE OPREME Sportaš samostalno podešava: straps (remenje) damper (otpor) visinu sjedala (Bike Erg) Podešavanja su dozvoljena: prije početka workouta tijekom tranzicija između dionica Nije dozvoljena pomoć drugih osoba pri podešavanju MONITOR Sportaš mora osigurati da je svaki monitor postavljen na 0 prije početka dionice Završetak svake dionice mora biti jasno vidljiv na monitoru 3. KATEGORIJE Muškarci: do 40 | MASTER 40+ god Žene: do 40 | MASTER 40+ god 4. SCORECARD DionicaDistancaVrijeme 1. Bike Erg 1000 m 2. Row Erg 500 m 3. Ski Erg 500 m UKUPNO: Ime i prezime: ________________________________ Kategorija: __________________________________ 5. VIDEO ZAHTJEVI I FAIR PLAY Fair Play: Rezultati se temelje na sportskom poštenju Video obavezan: samo za prva 3 mjesta u svakoj kategoriji Standard videa: Video mora biti snimljen u jednom komadu ( uncut, bez montaže ) U svakom trenutku mora biti vidljiva štoperica Kamera mora prikazivati: sportaša monitor uređaja Na kraju videa sportaš mora jasno prikazati: konačno vrijeme završne distance na monitorima

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 16/24kg 1:00 rest 2:00 Max Double KB Lunges 16/24kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Parallette Facing Burpees 1:00 rest 2:00 Max Prarallette Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 6/9kg 1:00 rest 2:00 Max Wallballs 6/9kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 15/22,5kg 1:00 rest 2:00 Max Alternating DB Snatch 15/22,5kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

8x 5:00 AMRAP's Rest 1:00 between each AMRAP Thunderstorm A: 2:00 Max Cal Row 1:00 rest 2:00 Max Cal Row Rest 1:00 before Thunderstorm B Thunderstorm B: 2:00 Max Double KB Lunges 12/16kg 1:00 rest 2:00 Max Double KB Lunges 12/16kg Rest 1:00 before Thunderstorm C Thunderstorm C: 2:00 Max Shuttle Runs (6+6m=1Rep) 1:00 rest 2:00 Max Shuttle Runs (6+6m=1rep) Rest 1:00 before Thunderstorm D Thunderstorm D: 2:00 Max Line Facing Burpees 1:00 rest 2:00 Max Line Facing Burpees Rest 1:00 before Thunderstorm E Thunderstorm E: 2:00 Max Cal Ski Erg 1:00 rest 2:00 Max Cal Ski Erg Rest 1:00 before Thunderstorm F Thunderstorm F: 2:00 Max Wallballs 3/6kg 1:00 rest 2:00 Max Wallballs 3/6kg Rest 1:00 before Thunderstorm G Thunderstorm G: 2:00 Max Cal Echo Bike 1:00 rest 2:00 Max Cal Echo Bike Rest 1:00 before Thunderstorm H Thunderstorm H: 2:00 Max Alternating DB Snatch 10/15kg 1:00 rest 2:00 Max Alternating DB Snatch 10/15kg *Iga AMRAP annab eraldi skoori!  Each AMRAP gives a separate score!

Classic Driathlon 20 Minutes workout on Ski Erg 2 Minutes Rest/Transition 20 Minutes workout on Bike Erg 2 Minutes Rest/Transition 20 Minutes workout on Row Erg Scored in Calories accumulated over all three machines

WOD 1 – “Jingle All the Way” With a running clock, the team will have 6 intervals of 2 minutes (00:00-12:00) to complete: 10/8 calorie Ski Erg (one Athlete) 8 Worm Squats (all Athletes) 8 Worm Lunges (all Athletes) 8 Worm Shoulder to Shoulder (all Athletes) In the remaining time max calories on Ski Erg (one Athlete) The worm must be off the ground during the entire 12 minutes Athlete #1: Ski Erg (Intervals 1 & 4) Athlete #2: Ski Erg (Intervals 2 & 5) Athlete #3: Ski Erg (Intervals 3 & 6) Beforehand, the team decides which teammate will be Athlete #1, #2 & #3. At the call of 3-2-1 GO, the first Athlete #1 is up to complete the calories on the Ski Erg, while Athletes #2 & #3 hold the Worm. After completing the prescribed calories on the Ski Erg, Athlete #1 joins Athletes #2 & #3 to execute the Worm Squats, Lunges and Shoulder to Shoulders. Finally, Athlete #1 goes back to the Ski Erg to do max calories in the time remaining in the 2:00 window, while Athletes #2 & #3 continue holding the Worm. At the 2-minute mark on the clock, Athletes #1 and #2 switch places, i.e., Athlete #2 performs on the Ski Erg, while Athlete #1 joins Athlete #3 in holding the Worm. Athlete #2 does 10/8 calories on the Ski Erg, then all three do the Worm Squats, Lunges and Shoulder to Shoulders, and finally Athlete #2 does max calories possible on the Skie Erg in the remaining time of the 2-minute interval (till 4:00), while Athletes #1 & #3 keep holding the Worm. Finally, at the 4-minute mark on the clock, Athlete #3 is up to perform on the Ski Erg, while Athletes #1 & #2 enjoy their time with the Worm. This Athlete will also have 2 minutes (till 6:00) to find their max calories on the Ski Erg. This pattern (all the Athletes on the Ski Erg) is repeated two times, making a total of 6 rounds of 2-minute intervals with each athlete completing 2 intervals. The penalty for dropping worm at any time during the workout is 10 Synchro Squat Jumps over the Worm (all three Athletes), before the team can continue where it stopped. Sum of the max calories in all 6 intervals is the result of the team for WOD 1.

RX (16-44) 50/40cal. Ski Erg 50 Toes to Bar 30/24cal. Ski Erg 25 Toes to Bar RX (45+) 40/30cal. Ski Erg 40 Toes to Bar 20/15cal Ski Erg 20 (alt.) Toes to Bar SCALED (16-44) 40/30cal. Ski Erg 40 Toes above Hips 20/15cal. Ski Erg 20 Toes above Hips SCALED (45+) 30/20cal. Ski Erg 30 Knees above Hips 20/15cal. Ski Erg 20 Knees above Hips ____________ "Movement Standards" erfährst Du im Video

Accumulate as Many Calories on the SkiErg as Possible in 20 Minutes. Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00. *At 0:00 Athletes will perform 1 Shuttle Runs from the starting line to the red tape and back (15 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within 2 minutes, you are eliminated from the test at that point. Time Cap: 20 Minutes

Herrar/Damer 16, 18 & 20 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 10 Pull-Over */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg Herrar/Damer 14 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 15/12 Pull-ups */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg * Kalorier/Vikt: H/D20: Kalorier: 20/16, Vikt: 55/40 kg H/D18: Kalorier: 20/16, Vikt: 50/35 kg H/D16: Kalorier 16/12, Vikt: 40/30 kg H/D14: Kalorier: 12, Vikt: 30/25 kg

TIME CAP: 15 min 3 round run 1000 m skierg 3 round run

24 Calorier SkiErg 12 Front Squats 52,5 kg 8 Shoulder to Overhead 52,5 kg 4 Thrusters 52,5 kg

Endurance Block – 30 min Time Cap • Max distance row • Max distance ski  • Max distance skillmill run *E5MOM Teams must stop the row, ski and skill mill, divide into mixed a sex pair and complete. • 20 Synchro kettlebell hang snatch 24/16kg (2 athletes) Score = Total distance on air row + ski erg + skillmill Workout Flow and Rules • Each team will have 1 x 16kg kettlebell, 1 x 24kg kettlebell,1 x rower, 1 x ski erg 1 x Technogym skillmill curve running machine. • Teams will have 30 minutes to accumulate max distance on the row, ski erg and skillmill. With three athletes working and one resting, teams can switch the resting athlete at any point they wish. • E5MOM (Every 5 Minutes On the Minute) when indicated by the siren teams must stop working on the row, ski erg and skillmill, a mixed sex pair must then complete 20 synchro kettlebell hang snatch. Teams can switch working athletes at any time. • Teams can not start again on the row, ski erg and skillmill until all the synchro kettlebell hang snatch are complete. • At the 20 minute mark the 4 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. • At the 25 minute mark the 2 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. Movement Standards Skillmill 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. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Synchro kettlebell hang snatch – Must be performed by a mixed sex pair. Male athletes 24kg female athletes 16kg. Athletes must first deadlift the kettlebell to the hang position. From the hang position athletes must snatch the kettlebell to an overhead position with legs straight, hips open, arm straight and the kettlebell directly overhead. Synchro is in the overhead position. Athletes can alternate arms as they wish.

Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed.  Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout.  Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted. 

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps 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 progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

WORKOUT: This workout is a two part scorer: 1a) 0:00-8:00 Max Distance Ski + Bike Combined 8:00-12:00  REST 1b) 12:00-20:00 For Time:  MF Pair 1 - 30 Sync Hang Clean & Jerks @ 60/40kg Into MF Pair 2 - 30 Sync Hang Clean & Jerks @ 60/40kg ----------------------------------------------------------------------------------- WORKOUT GUIDE Workout flow/Rules Workout 1a) - Max Distance (Bike + Ski) Score: Total combined distance at 8:00 At 0:00, athletes begin accumulating distance on the Bike + SkiErg. Teams will work continuously for 8 minutes to accumulate the furthest total distance possible. Switching: You may switch between machines and/or between athletes as desired. At 8:00, judges will call “TIME” and record your total distance after any "tickover". There is no minimum work requirement. Damper setting cannot be changed once the 8:00 is underway - Doing so will dock 500m off the total score. Transition / Rest Window: 8:00-12:00 (4 minutes) Rest under the rig. Recover and reset for 1b. Load/check barbells as needed (your lane will have the correct weights available). Athletes should be behind the working line, listening for the 12:00 start call. Workout 1b) - For Time (Synchro Hang Clean & Jerk) Time window: 12:00-20:00 Score: Time to completion. Or reps completed at cap. At 12:00, male and female pair 1 begins their 30 synchro reps. Once Pair 1 completes 30, Pair 2 begins. Pair 2 completes 30 synchro reps to finish the event. Upon the final synchro rep, the team will cross the “finish” line and time will be recorded. Loading: Locked In: 60/40 kg Movement standards: - Synchro: The judge’s primary synchro point will be the finish position. Both athletes must be locked out overhead at the same time. Locked out= Hips, knees, and arms fully extended. If one athlete finishes early/late, that rep will typically be a no-rep (judge will guide you). - Hang position: Each rep begins from the hang position. Hang position= Bar controlled from above the knee with straight arm. Each “set” must start with a deadlift finishing with shoulders BEHIND the bar Things that might catch you out: - No-reps come from synchro timing, not the lift itself. Know your partner’s pace getting overhead. - First rep being from the floor. You must deadlift the first rep then set to the knee.  - Control the hang with straight arms above the knee. Bouncing off the thigh is allowed as long as arms are straight.  - Overhead lockout together is the key moment - stay patient and finish as one. Judge/Equipment Notes: Judges will manage counting, synchro calls, and time. If there’s a dispute, the judge’s call on the floor is final.  Scoring Summary: Workout 1a: Total max distance in 8:00 Workout 1b: Time to finish 30 + 30 synchro hang clean & jerks (or reps at 20:00)

- 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) 

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

Every 8 for 3 Rounds Complete: Round 1: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 2: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 3: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 24 Minutes

RX: 5 Rounds for time 15 cal ski erg  20 syn KB Hang Squat Snatches (16/24kg) into AMRAP syn. Burpees Regular: 5 Rounds for time 12 cal ski erg  15 syn KB Hang Snatches (16/24kg) into AMRAP syn. Burpees Newcomer: 5 Rounds for time 10 cal ski erg  10 syn KB Hang Snatches (12/16 kg) into AMRAP syn. Burpees

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 -

For time  40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  40 cal skierg  40 chest to bar  40 burpee box jump over  30 bar muscle up  40 burpee box jump over  40 chest to bar  40 cal skierg  manman:50 cal  man-woman : 40 cal