WOD Explorer

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

4min AMRAP 20m Sandbag Walking Lunges 10 Sandbag Thrusters 1min rest 4min AMRAP 4 Burpees-over-Wall 20m Sled Push/Pull

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For Time AT THE SAME TIME ATLETA A 100m Paddle ATLETA B 25m Sled Pull 10 Kg then SWITCH AT THE SAME TIME ATLETA B 100m Paddle ATLETA A 25m Sled Pull 10 Kg SYNCHRO 10 Shuttle Run (25+25) ATLETA A 25 m OH Walking Lunges Plate 10 Kg ATLETA B 25 m OH Walking Lunges Plate 10 Kg time cap 12’ Experience - Master +90 SLED / PLATE OH LUNGES 10 Kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4  8 BB Thrusters 4 Shots in Target

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 

4min AMRAP Sled Push

Event 2 Treibsand AMRAP 15‘ 30 m Sled Pull 20 rus. KBS 10 Dual DB Devil Press

4' AMRAP 8 kcal Air bike sled push + pull 80kg

4' AMRAP 6 kcal Air bike sled push + pull 40kg

PAIRS EVENT 1 3RM FRONT SQUAT from floor From 0' to 5' (time cap: 5') REST 4' PAIRS EVENT 2 2 ROUNDS FOR TIME (IGYG, on time each athlete) 12 Cal Echo Bike 20m + 20m Sled Push (36kg) 20m + 20m Sprint From 9' to 13' (time cap: 4') REST 5'

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 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.

„Drag me to hell“ TC: 15 MIN 5 Rounds 16m Sled Pull 16m Sled Drag 9/12/15/18/21 Burpees over Sled

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

RUN  SKI RUN SLED PUSH  RUN  SLED PULL RUN  BURPEES BROD JUMPS  RUN  ROW  RUN  FARMER CARRY  RUN  LUNGES  RUN  WALL BALL SHOTS 

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100 (or half for half sim)