WOD Explorer

Snatch Ladder 30 sec ON, 30 sec ROTATE Separator: Overhead Squat Men Rx:80 / 90 / 10 / 105 / 110 / 115 / 120 / 125 / 130kg Men Masters 35-40: 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110kg Men Masters 40+: 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Advanced:60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Scaled: 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85kg Women Rx: 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90kg Women Advanced: 35 / 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75kg Women Scaled: 25 / 30 / 35 / 40 / 45 / 50 / 55 / 60 / 65kg

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

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works (M/F) Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works (M/F) Each Athlete Max Out of 1 Clean 1 Hang Clean 1 STOH

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works  Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works Each Athlete Max Out of 1 Clean 1 Hang Clean 1 stoh

19-23 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 42.5/30kg 9 Burpee Box Jumps  Time Cap 15 min  15-18 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 40/25kg 9 Burpee Box Jumps  Time Cap 15 min  12-14 Division 3 Rounds For Time 17/12cal Row 15 Squat Snatch - 20/15kg 9 Burpee Box Jumps  Time Cap 15 min 

3 Rounds For Time 300m Row (swap 150m) 16 Sync Alt DB Snatch - 5kg 10 Burpee Box Jumps (shared) Time Cap 15 min

FOR TIME 20 SYNCHRONIZED CHEST TO BAR 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 10 BAR MUSCLE UP 40 SINGLE KB HANG SNATCH 10 BAR MUSCLE UP 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED BAR MUSCLE UP 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR 40 DOUBLE KB HANG SNATCH 20 SYNCHRONIZED CHEST TO BAR 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED BAR MUSCLE UP Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch 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 and with a snatch grip. 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. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat 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. 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. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given 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.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  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 and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to 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.  For the shoulder to overhead the barbell will move from the front rack and finish 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. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

RX For Time 30 Synchro Toes to Bar 10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5) 20 Synchro Toes to Bar 10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5) 10 Synchro Toes to Bar TC: 10:00 Score: Time

1 Round of: 1 Round Run 40 Power Snatches 30 Pull Ups 20 Overhead Squats (9min Cap) after 9min: 6min for a heavy Clean  (any Style)  M/M OHS 35kg F/F OHS 25kg F/M OHS 35/25 kg

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!

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.

9 RFT (11’ TC) I go, you go 5 squat snatches@50/25 10 ring dips

9 RFT (11’ TC) I go, you go 5 squat snatches@60/35 10 weighted ring dips with medball@9/6 

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.2/3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9- 10 Reps: • Bar Facing Burpees • Snatch (50 / 35 kg) Score: Time AFTER WOD 26.3 (Remaining Time within 15´) • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score : Weight (kg)

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 FOR TIME (TC 15') WOD 26.2.  Into   WOD 26. 3 • Complex: • 1x Snatch  + 1x Hang Snatch + 1x Overhead Squat Score: Weight (kg)

BTD QUALIFICATION 2026 BEGINNERS INDIVIDUALS  WOD 26.4 FOR TIME (TC 13') • 2 Rounds: 10x Snatch (40 / 30 kg) 20x Toes to Rings • 2 Rounds: 10x Snatch (40 / 30 kg) 10x  Pull Up Score: Time / Reps

WOD 2   7' + 7' AMRAP RELAY STYLE  (Start every min 6x Bar Facing Burpees) • 21x Snatch (40 / 25 kg) • 15x Snatch (50 / 35 kg) • 9x Snatch (60 / 45 kg) • Max reps: Snatch (70 / 50 kg) Score: Total reps )Snatch) ( 21 + 15 - 9 + X)  ATHLETE A: 21 - 15 - 9 = 45  ATHLETE B: Every Round 4 Reps 7x4 = 28  TOTAL REPS 28 + 45 = 73  🇨🇿  Vysvětlení pro atlety Formát: 7' + 7' AMRAP Relay Style Separátní natáčení: Nemusíte být ve stejném gymu ani ve stejný čas. Každý natočí svých 7 minut zvlášť. Jak to funguje: Atlet A začíná od nuly a jede prvních 7 minut. Snaží se dostat v rámci snatchů co nejdále (přes 40 kg, 50 kg, 60 kg až k těm nejtěžším). Atlet B začíná tam, kde se Atlet A zastavil. Pokud tedy Atlet A dokončil všech 9 snatchů na 60 kg, Atlet B začíná své 7minutové okno hned maximem opakování na 70 kg. Pokud se Atlet A zastavil např. u 5. snatche na 50 kg, Atlet B musí nejdříve dodělat zbývajících 10 snatchů na 50 kg a až pak pokračuje dál. EMOM penalizace: Každou celou minutu včetně 0  (v 1:00, 2:00 atd.) musí oba atleti přerušit práci a odjet 6x Bar Facing Burpees. Výsledek: Celkový součet snatchů (všech vah), které tým dohromady za 14 minut (7+7) zvládl. 🇺🇸 Translation for Athletes (English) Format: 7' + 7' AMRAP Relay Style Video Submission: You can record your videos separately. You do not need to be in the same location. The Relay Flow: Choose who starts as Athlete A and who follows as Athlete B. Athlete A performs the first 7-minute AMRAP starting from the first Snatch (40/25 kg). Athlete B starts their 7-minute AMRAP exactly where Athlete A left off (the very next rep in the sequence). The EMOM Rule: Every minute include 0 (starting at 1:00, 2:00, etc.), the athlete currently working must perform 6 Bar Facing Burpees. Score: The final score is the total number of Snatches completed by both athletes combined.

WOD 4 – “Jingle Bells” On 34:00 the team will have 8 minutes (till 42:00) to complete as many reps as possible of: 14 Synchro Dumbbell Hang Snatch 15/10kg 7 Synchro Dumbbell Burpee Step Up 15/10kg to 60/50cm At the call of 3-2-1 GO, an 8-minute AMRAP begins for the team. Two team members start the training (the first round), while the third one holds two Kettlebells in farmer position (2x16/8kg), and the rotation occurs FREELY but only after completing the ENTIRE ROUND (which consist of 14 and 7 repetitions). Therefore, the pair that initiated the round must also finish it before there is a change in the team members' pairs and before moving on to the next round. The synchro movements can not be performed if the third Athlete is not holding the Kettlebells. The result for WOD 4 is the total number of repetitions that the team completes within the specified time.

AMRAP 12 500/400m Row 40 DB Hang P. Snatch  30 Goblet Squat 20 TTB / TTR 10 Burpee Over DB 

0:00 - 11:00 min Teil A 3 Rounds for Time 20 alt. DB Snatch 100 m Schwimmen

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

For time: Tc 9'  15 cal row  15 wall ball  15 cal row  15 wall ball  20 box jump over 15 cal row  15 wall ball 20 box jump over  20 hspu  - in remaining time max reps of:  Snatch  Elit: 60kg  Advanced: 35/50kg  Master 35/40+: 50kg  Scaled: 25/40kg Scaled: 12/15 cal row,  hspu ---> strict press 12/15 Advanced: 12/15 cal row, hspu 12/20  Master 35/40+: 15 cal row  Elit: 15 cal row

"BARBELL BABES" MIN 0-4 ATLET 1: 1 RM Snatch   MIN 4-8 ATLET 2: 1 RM Clean & Jerk SCORE: Totala vikten sammanlagt TIME CAP: 8 MIN Flöde: Start sker vid startlinjen, när klockan startat får  båda atleterna börja lasta den tomma stången. En atlet lyfter i taget och måste säga sin vikt till domaren innan lyftet påbörjas.  Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter.  Varje atlet får utföra så många lyft den vill.  Båda atleter får hjälpa till att lasta av och på vikter. Hela lyftet måste vara godkända innan time cap. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Lyftet börjar alltid från backen!  Hang är inte tillåtet. Power eller squat är tillåtet. Damer lyfter med 15-kilosstång. Utrustning/lag: 1 skivstång 15 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 125 kg (2x20 kg, 2x15 kg, 4x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Single Unders (share anyhow)  30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow)  50 DB Snatch @ 1 X 12 kg  40 DB Hang Clean & Jerk @ 1 X 12 kg  30 DB Thrusters @ 1 X 12 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 4 kg (skalad)  1 Dumbbell @ 12 kg  Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf