WOD Explorer

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

For time - time cap 20min: ----------Rx--------- 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Scaled---------- 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row ♀70kg deadlift, 38kg clean, 29kg snatch ♂102kg deadlift, 61kg clean, 43kg snatch ----------Beginner----------

PART A - 2 min of attempts per athlete for max weight  Athlete A - Snatch + Hang Snatch + OVHS  Athlete B  -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.

1RM Snatch 1RM Clean & Jerk 30 minutes to find both totals.  Once snatch is complete, move on to C&J.  You cannot go back to snatch at the end. Feel free to go up and down in weight if you fail an attempt.

10 TTB 20 Wall Balls 10 HSPU 20 DB Snatch (22.5/15kg) 10 C2B 20/18 Cal Row

For max repetitions 3x 3min AMRAP + 1min rest 8 cal row 12 1 db snatch (3kg) 14 goblet squats (3kg) into max linefacing burpees Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the first of 3 amraps. When they complete their calories, they go to the dumbbell to perform 12 alternating db snatches. Next, they perform 14 goblet squats. After completing all these movements, they go to the designated line and perform as many linefacing burpees as they can in the remaining time. When the clock hits 3 minutes, they stop and have 1 minute of rest. This amrap is repeated two more times. Between each amrap, athletes return to the starting position. They will also need to reset their rower. Score is the total amount of linefacing burpees performed. Standards   Row The monitor of the rower needs to be set to zero before starting each set. The athlete cannot have assistance resetting the monitor. The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell snatch A rep starts with one of the heads of the dumbbell touching the floor and ends with the athlete fully extended (knees, hips, shoulders, elbows), holding the dumbbell overhead. The dumbbell needs to go overhead in one fluent motion, clean and jerk is not allowed. The athlete’s arm cannot rest on the leg during the movement.  Dumbbell goblet squats A rep starts with the athlete standing upright, holding the dumbbell in front of their chest. The athlete proceeds to squat with the hip crease below the top of the knee and finishes with full extension in knees and hips. The dumbbell needs to stay in front of the athlete’s chest during the entire movement. The athlete can hold the dumbbell any way they want as long as it’s in front of their chest. Linefacing burpee A rep starts with the athlete on the floor, facing the line and the athlete’s chests and hips  touching the floor. A rep ends with the athlete jumping or stepping over the line. The athlete needs to stay perpendicular to the line. 

For time (10min tc) (A) 600m run  into  (B) 30-20-10 1 db devil presses (3kg) knee raises Flow Athletes start at the gate. At the 3 2 1 go, they run 600m. The time for the running part of this workout stops when the athlete passes the gate. From there, they go to their lane to start the second part of this workout. First, they perform 30 1 db devil presses. Athletes need to switch arms for every repetition. After finishing the devil presses they go to the rig and perform 30 knee raises. After that they go back to the dumbbell to do 20 devil presses. Then back to the rig for 20 knee raises. They end with a final round of 10 reps of each movement. The time is stopped when the athlete is back on the starting mat. There are two scores in this workout. (A) The time needed to complete the 600m run (gate to gate) and (B) the total time needed to complete the workout (run+workout).  Standards Devil Press  A rep starts with the athlete’s hand on the dumbbell and their chest and hips on the floor, and ends with the  athlete holding the dumbbell overhead with full extension in the knees, hips, the shoulder and elbow. The athlete needs to switch arms on every repetition. The athlete can bring the dumbbell overhead with a clean and jerk or a snatch. Knee raises A rep starts with the athlete' hanging on the bar and ends with both knees above the horizontal plane of the hip. The athlete can do a kipping movement with their feet crossing the vertical plane behind them or they can do them strict. 

Barbell Inferno *The workout is interval-based, but it is set as an AMRAP in the app due to the lack of an interval option. Part A - From 0:00 to 10:00 5 intervals Every 2' x 5 rounds Max reps Snatch In remaining time: 12 bar facing burpees Part B - From 10:00 to 17:00 Build to a heavy  1RM Snatch - Dsivision Elite:  60/45 kg  Master 35+:  60/35 kg  Master 40+:  50/35 kg  Advanced:  50/35 kg  Young Adult:  40/25 kg - Part A Within a 10-minute time cap, the athlete must complete five 2-minute intervals consisting of the following movements: - Max reps Snatch (any style is allowed, including squat and power snatch) - 12 Bar-Facing Burpees Example:  Each interval starts with snatches. The athlete determines the number of repetitions (for example, 2, 4, 6… up to 20 or more), aiming to perform as many snatches as possible, and then completes 12 bar-facing burpees within the 2-minute time cap. At the beginning of the next interval, the athlete starts again with snatches followed by 12 bar-facing burpees. This process is repeated a total of 5 times. Workout goal: Accumulate the highest possible number of snatches while tracking the time needed to complete the 12 burpees. Scoring: To record a valid score for the round, the athlete must complete all 12 burpees within the 2-minute interval. If the athlete fails to complete all 12 burpees on time, the score for that round is 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B Immediately after Part A, Part B begins. The athlete has 7 minutes to perform a 1-rep max Snatch. *Athlete must load barbell by themselves. - Result Part A Total repetitions Snatch + Bar facing burpees *If you fail to complete 12 Bar-Facing Burpees within the 2-minute interval, the score for that round will be counted as 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Tie-break (part a) Most reps in a single round. Part B The result of the heaviest successful attempt. Tie-break (part b) Result from Part A. Rulebook here.  

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 4' Rest 3' 1 Rm Clean and Jerk Cap 4'

MAIN AREA FOR TIME 10-20-30 Box Jump Overs 15-12-9 Power Snatch  Time Cap. 10 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 5' Rest 1' 1 Rm Clean and Jerk Cap 5'

FOR TIME 20-40-60 Box Jump Overs 30-20-10 Power Snatch  Time Cap. 11 min Barbell Man: 40 / Woman: 25 Box  Height Man: 75cm / Woman: 60cm

In 5 min: Lift the heaviest complex of • 1 squat snatch + 1 overhead squat

„Full Throttle“ Workout Format A For Time • 600 m Bike • 20 Synchro Kettlebell Hang Snatches 28/20 kg • 600 m Bike • 30 Synchro Kettlebell Hang Clean & Jerks • 600 m Bike • 60 Synchro American Kettlebell Swings • 600 m Bike • 30 Barbell Clean & Jerks 70/50 kg B: 24/16 60/40 C: 20/12 50-35

6 Minutes Heaviest successful Complex: • 1 Snatch • 1 Overhead Squat • 1 Hang Snatch • 1 Overhead Squat

For Time 40 Wall Balls (4/6) 40 cal Bike Erg 20 Synchro Burpees over line 40 Single Arm Dumbbell Snatch (10/15) 40 DB Box Step Overs 40 Single Arm Dumbbell Snatch (10/15) 20 Synchro Burpees over line 40 cal Bike Erg 40 Wall Balls (4/6)

3 ROUNDS 1.min: 6 Clean and Jerk 2.min: 6 Clean and Jerk 3.min: Max. reps Clean and Jerk 4.min: Rest Weights: 1.Round: 60 kg 2.Round: 80 kg 3.Round: 100 kg *1 min. rest 1 RM Squat snatch ...in 5 min. ------------------------- Atletler başlangıç çizgisinin gerisinde bekler ve süre başladığında antrenmana başlar. A kısmı 12 dakikadır. B kısmı ise, 12 dakikanın ardından gelen 1 dakikalık dinlenme süresinden sonra başlar ve 5 dakika sürer. Clean and Jerk Atletler istedikleri clean and jerk tekniğini kullanabilirler. Geçerli bir tekrar için bar, başın üzerinde olmalı; diz, kalça, omuz ve dirsek eklemleri tam ekstansiyonda kilitli olmalıdır. Partnerlerden biri geçerli bir tekrar yaptıktan sonra diğer partner devam edebilir. Atletler, EMOM’ların herhangi birinde geçerli bir tekrarı tamamlayamazsa, skorları o ana kadar yaptıkları toplam tekrar sayısı olarak kabul edilir. Dinlenme süresi boyunca atletler barlara dokunamaz ve kaldırış denemesi yapamaz. Snatch Atletler istedikleri snatch tekniğini kullanabilirler. Geçerli bir tekrar için bar, başın üzerinde sabitlenmiş olmalı; diz, kalça, omuz ve dirsekler tam kilitli durumda olmalıdır. Eğer bar geriye bırakılır ya da düşerse, tekrar geçersiz (no rep) sayılır. Atletler, 5 dakikalık B bölümü başladığında kaldırış denemelerine başlayabilirler. A ve B bölümleri boyunca iki atlet aynı anda çalışamaz. Her iki bölümde de süre dolduğunda kaldırışa devam edilemez. Skorlama Event skoru şu şekilde hesaplanır: * A bölümü: Yapılan maksimum geçerli tekrar sayısı * B bölümü: Kaldırılan en ağır kilo ⸻ 🇬🇧 English Version Athletes wait behind the starting line and begin the workout when the time starts. Part A lasts 12 minutes. Part B begins after a 1-minute rest period following Part A and lasts 5 minutes. Clean and Jerk Athletes may use any clean and jerk technique they prefer. For a valid repetition, the bar must be overhead, with the knees, hips, shoulders, and elbows fully extended and locked out. Once one partner completes a valid repetition, the other partner may continue. If athletes fail to complete a valid repetition in any EMOM interval, their score will be the total number of valid repetitions completed up to that point. During the rest period, athletes may not touch the bar or attempt any lifts. Snatch Athletes may use any snatch technique they prefer. For a valid repetition, the bar must be stabilized overhead with the knees, hips, shoulders, and elbows fully locked out. If the bar is dropped or falls behind, the repetition will be counted as a no-rep. Athletes may begin their attempts once the 5-minute Part B starts. Two athletes may not work simultaneously during either Part A or Part B. No lifts may be continued once the time for each part has expired. Scoring The event score is calculated as follows: * Part A: Maximum number of valid repetitions completed * Part B: Heaviest successful lift

6 ROUNDS 15 cal. Ski erg 12 Overhead squat 9 Bar MU Time cap: 10 min. (I go you go)  (Weight: 50 kg) Atletler, çizginin gerisinde süreyle birlikte evente başlarlar. Antrenmanın süresi 10 dakikadır. Event “I go, you go” formatında olduğu için partnerlerden biri kendi turunu tamamlayıp çizginin gerisine geçtikten sonra diğer partner başlayabilir. Eğer atletlerden biri çizgiyi erken geçerse, başlangıç noktasına geri gönderilir. Ski Erg: Atletler, kendi kategorilerinde belirlenen kaloriyi tamamlamadan tutamağı bırakamazlar. Eğer bırakırlarsa, ceza olarak bitirme skorlarına penalti eklenir. Atletler damperi istedikleri şekilde ayarlayabilirler. Overhead Squat (OHS): Atletler ilk tekrarlarına squat snatch ile başlayabilirler. Geçerli bir tekrar sayılabilmesi için squat pozisyonunda kalça eklemi net bir şekilde 90 derece açının altına inmelidir. Üst pozisyonda ise diz, kalça, omuz ve dirsekler baş üstü hizasında tamamen kilitli olmalıdır. Aksi takdirde tekrar “no rep” sayılır. Bar Muscle-Up: Atletler harekete, barfiks barına asılı ve dirsekleri tamamen açık (full ekstansiyon) pozisyonda başlar. İstedikleri teknikle barın üzerine çıkabilirler. Ancak dip fazında support pozisyonu korunmalıdır. Geriye doğru press yapmak veya dirsekleri kilitlememek gibi durumlar “no rep” olarak değerlendirilir. ⸻ 🇬🇧 English Version Athletes start the event behind the line, together with the timer. The workout duration is 10 minutes. Since the event follows an “I go, you go” format, one partner can only start after the other partner completes their round and returns behind the line. If an athlete crosses the line early, they will be sent back to the starting point. Ski Erg: Athletes must not release the handle before completing the required calories for their category. If they do, a penalty will be added to their final score. Athletes are free to adjust the damper as they wish. Overhead Squat (OHS): Athletes may start their first repetition with a squat snatch. For a rep to be valid, the hip crease must clearly go below a 90-degree angle in the squat position. At the top position, knees, hips, shoulders, and elbows must be fully locked out overhead. Otherwise, the repetition will be counted as a “no rep.” Bar Muscle-Up: Athletes start from a hanging position on the bar with fully extended elbows. They may use any technique to get over the bar. However, during the dip phase, the support position must be maintained. Movements such as pressing backward or failing to lock the elbows will result in a “no rep.”

Snatch Ladder 20 Sec On / 20 Sec Transition M: 110/120/125/128/130/132 (kg) F: 70/75/80/83/85/87 (kg) Tiebreak: OHS after final weight successfully snatched

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. M2 + F2 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. All 4 Athletes 24 Dumbbell Hang Snatch Sync.

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. M2 + F2 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. All 4 Athletes 32 Dumbbell Hang Snatch Sync.

snatch 9 lifts 40sec on/20sec off RX Männer 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg RX Frauen/INT Männer 40kg 45kg 50kg 55kg 60kg 65kg 70kg 75kg 80kg INT Frauen 25kg 30kg 35kg 40kg 42kg 45kg 47kg 50kg 52kg *tiebreak max overhead squats

amrap 18min 4,6,8,10,12,14,16,18,20, etc reps cal ski/bike (alternating) synch kb/db hang snatches 24/16, 22,5/15 synch burpees over kb/db

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

" ROSE " For Time: 21-18-15-12-9-6-3 DB Hang Power Snatches @15 kg Lateral Burpees Over DB Tc: 12 האימון הזה מוקדש לזכרה של סמ"ר רוז איידה לובין ז"ל חיילת בודדה שנרצחה בפיגוע בתחנת שלם ב 6.11.2023 כל הפרטים על סטנדרטים ודף שיפוט נמצאים בקובץ המצורף.