WOD Explorer

PART A in 10 minutes build up a Heavy set of Snatch PART B in 10 minutes build up a Heavy set of Clean & Jerk PART C with 50% of PR done on PART B perform: 3 Power Cleans 3 Front Squats 3 Shoulders to Overhead

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

On a 12 Minute rolling clock: 3 Minutes to establish your 3 Rep Max: Overhead Squat Score is highest weight in KG completed as a 3-Rep complex Rest 1 Minute: Proceed directly into Qualifier Test 1b 8 Minute AMRAP: Box Jump Over Power Cleans Ascending Reps. Start at 3 reps per movement. Each round increase the reps by 3. Eg: Round 1 3 Box Jump Over + 3 Power Cleans Round 2 6 Box Jump Over + 6 power Cleans Round 3 9 Box Jump Over + 9 power Cleans continue adding 3 reps after each completed round until the 8 minute time cap Score is Reps completed to standards Box Height: Male: 60cm Female: 50cm Power Cleans: ELITE MEN: 60kg ELITE WOMEN: 40kg ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg MASTERS WOMEN 45+: 25kg Athletes submit 2 scores for verification BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Flow. on a 12 minute clock Part a. At the start of time, Athletes have 3 minutes to establish a 3 Rep Max Overhead Squat.   Male athletes use a 20kg Bar, Female 15kg Bar. Athletes are permitted to use a rack in this workout and CAN preload the bar before the clock starts.  Athletes may choose not to use a rack - in which case the 1st rep of the complex can be a squat snatch. Athletes unrack their bar and establish the bar overhead.  They then proceed to perform 3 overhead squats unbroken (a complex).  When 3 good reps are completed Athletes may drop the bar or rerack anyhow.  Dropping the bar behind the body will result in a no rep for the entire complex.  Good reps mean that each of the 3 reps in the complex are performed such that they comply with the movement standards. Transition After the 3 minute timecap for the complex athletes must rest 1 minute (until the clock reaches 4 minutes) Standards. Each rep in the complex starts with the bar held overhead with knees, hips, shoulders and elbows at full extension and the bar directly over or slightly behind the midline. Athletes squat with the bar maintained in the overhead position until their hip crease is CLEARLY below the plane of the top of the knee cap/patella.  They then return to a stable standing position with the bar maintained in the overhead position and knees, hips, shoulders and elbows at full extension. All three reps in the complex MUST comply with these standards Athletes MUST perform the complex either at side profile or 45 degrees to the camera. No Reps. Common no reps are seen where Athletes do not squat below parallel, where they are not at full hip extension and where the bar is dropped before full extension is achieved at the end of a rep/complex. Part b. At 4 minutes Athletes start an 8 minute AMRAP of Box Jumps Overs and Power Cleans.  A second bar preloaded to the prescribed weight for an Athlete’s category may be used. Box Height: 60cm Male, 50cm Female Power Clean Weights:  ELITE MEN: 60kg ELITE WOMEN: 40kg  ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg  MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg  MASTERS WOMEN 45+: 25kg Flow Athletes perform 3 reps Box Jumps Overs and 3 Power Cleans at the prescribed height/weight.  Once 3 reps are completed on each movement Athletes perform 6 Box Jump Overs and 6 Power Cleans in round 2, 9 for round 3 and so on.  After each completed round Athletes MUST increase the reps by 3 on each movement until the 8 Minutes is completed. Athletes MUST face the camera for the box jump overs and power cleans. Standards Box Jump Over Movement starts with Athlete standing on one side of the box.   Athlete jumps with a TWO FOOT take-off to the top of the box with two feet clearly in contact with the box. .   Athletes may either jump or step down from the box.  The athlete may face any direction during the box jump-over.   The athlete may jump over the box entirely - If so, they must pass over the box and not around it.  No part of the athlete’s body other than their feet may make contact with the box during an attempt; hands/arms may not make contact with the legs during any attempt. The rep is credited when both feet touch the ground on the opposite side. Power Cleans The movement starts with the bar on the floor Athlete lifts the bar to the shoulder and front rack position in one smooth motion. Movement is complete and rep is credited when the bar is on the shoulders in front-rack position with elbows in front of the bar and athlete standing with full extension of hip, knee and ankle and feet in line under the body. Athletes who use a split clean or ‘starfish’ their feet wider than their shoulders must return the feet in line under the body for the rep to count No Reps Commonly seen for lack of extension before bar return starts for power cleans.  Extension includes both elbows being in front of the plane of the bar at full extension.

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 20kg 25kg 30kg 35kg 40kg 45kg 47kg 50kg Max. Calorie Ski Erg Clean: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 40kg 45kg 50kg 55kg 60kg 65kg 67kg 70kg Max. Calorie Ski Erg Clean: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg Clean: 55kg 60kg 65kg 70kg 75kg 80kg 82kg 85kg Max Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg Clean: 85kg 90kg 95kg 100kg 105kg 110kg 115kg 120kg Max. Calorie Ski Erg

For Time: 11-9-7 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

For Time: 9-7-5 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

Find a Heavy in 10 mins: Athlete 1: 1RM Snatch Athlete 2: 1RM Snatch + Hang Snatch Athlete 3: 1RM Snatch + Hang Snatch + Overhead Squat Female athletes complete their attempts first. Males follow at the 10 minute mark.

8:00 to establish 1RM Snatch 1:00 Transition AMRAP3: GTOH 61/43kg Masters 55+ AMRAP3: 50/35kg Scaled AMRAP3: 43/29kg

ForTime 9' time cap. 12 wall facing deficit strict hspu 16 1xDB alternate devil press 24 bar muscle ups 32 1xDB alternate snatch ( tie break ) 12m hanstand walk 12m backwark handstand walk 12m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 12 wall facing strict hspu 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 16 hspu kipping 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 15 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg

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

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

1 RM Snatch 4 Attempts -> Lift 1min, Rest 30 sec.

1 Rep Max Snatch   4 x 1 min lift; 30 sec. off Score = best weights of both athletes together

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 65/45kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 75/52.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 85/60kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 12 Snatch @ 20/15kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 9 Snatch @ 25/20kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 6 Snatch @ 30/25kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 35/30kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 20kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 3:00 or less move onto next round 6 Snatch @ 25kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 6:00 or less move onto next round 3 Snatch @ 30kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 9:00 or less move onto next round 3 Snatch @ 35kg 15 Cal Row 12 Wallballs @ 6kg to 10ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards