WOD Explorer

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

⏱ Time Cap: 15’ Il primo evento del White Tiger Clash mette subito alla prova resistenza, sincronizzazione e capacità di gestione del ritmo. WORKOUT: ➡️ 1000 mt ROW (split as you want) ➡️ 20 BBJO SYNCRO ➡️ 20 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg ➡️ 800 mt ROW (split as you want) ➡️ 15 BBJO SYNCRO ➡️ 15 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg ➡️ 600 mt ROW (split as you want) ➡️ 10 BBJO SYNCRO ➡️ 10 DB SNATCH SYNCRO 🔹 UOMO: 17,5 kg 🔹 DONNA: 12,5 kg

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

60 Heavy Rope Double Under 20 Power Cleans 40 Box Jump Over 20 Single Dumbbell Hang Snatch 40 Toes-to-Bar 20 Single Dumbbell Hang Snatch 40 Box Jump Over 20 Power Cleans 60 Heavy Rope Double Unders

120 Double Under (Shared) 15 Power Cleans (A) 15 Power Cleans (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Left Arm Dumbbell Hang Snatch (A) 15 Left Arm Dumbbell Hang Snatch (B) 20 Toes-to-Bar (A)* 20 Toes-to-Bar (B)* 15 Right Arm Dumbbell Hang Snatch (A) 15 Right Arm Dumbbell Hang Snatch (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Power Cleans (A) 15 Power Cleans (B) 120 Double Under (Shared)

A. For Time: 1,000 m Bike-Erg.  Damper 10/8 Then B.   In the remaining time: 1 Rep Max: Snatch

A: 00:00-02:00 Athlete A: 500m Bike-Erg                    Then                    Max Reps: Snatch* Rest: 02:00-03:00 B: 03:00-05:00 Athlete B: 500m Bike-Erg                    Then                    Max Reps: Snatch*

Qualifier 2  15 MIN AMRAP  50 alt DB Snatch @ 1xDB  30 Box Jump over @ 30/24" 30 DB Lunge @ 1xDB  ELITE / RX / MASTERS  DB will be OH Lunge @ 1x22.5/15kg  INTERMEDIATE  50 DB snatch 30 BJO @ 24/20" 30 DB Lunge will be Front Rack lunge 1 @ 22.5/15kg  * DB held in one hand, in front rack on the shoulder. Not resting on shoulder.  SCALED  50 DB Snatch  30 BJO / or Box Step overs @ 24/20" 30 DB Lunge will be held at the side in a farmers carry @ 15/10kg  Athletes can perform box step overs instead of BJO  FLOW  Standing tall behind the DB, with your back to the DB. 3,2,1, go. The Athlete turns around and starts their DB Snatch reps. Once complete, they start their BJO. Once they are complete, they start their lunges. Once the Final Lunge has been completed, the athlete returns to the DB for the start of round 2. Standards  DB SNATCH  1. Each rep starts with both heads of the dumbbell on the ground.  2. Lift the dumbbell overhead in one motion. • A partial squat in the receiving position is allowed but NOT required.  3. The rep is credited when: • Knees, hips, and elbow of the working arm are fully extended. • The middle of the dumbbell is in line with or behind the body when viewed from the side. NOTE: • Athletes MUST alternate hands after each successful rep. • Athletes must face the camera. • The dumbbell must remain at least 5 feet away from the box. BOX JUMP OVER 1. Each rep starts with both feet on the ground on the side of the box. 2. For Elite, RX, MASTERS and INTERMEDIATE a two-foot takeoff is required. For Sclaed divisions: athletes may step OR jump up to the box. A two-foot takeoff is NOT required. For all: • A two foot landing is required ontop of the box  • The athlete may face any direction during the box jump-over. • The athlete may not jump over the entire box   Athletes MUST step down from the box. HANDS may assist athletes on the STEP DOWN from the box, but need to be removed from the box going into the next rep.  3. The rep is credited when both feet touch the ground on the opposite side. DB LUNGE  1. Each rep begins with the dumbbell in the overhead position/ Front rack or Farmers carry depending on the division you have entered. 1 hand is on the db. The non-working hand may NOT assist with holding the db.  The feet together, and the hips and legs extended behind the line. OH LUNGE - 1 x hand overhead  FRONT RACK - 1 x hand holding the db in front rack position, full grip on the DB with the DB touching the shoulder elbow in front. FARMERS CARRY - 1 x hand holding the DB at the side of the body 2. Athletes will lunge FORWARD with the trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. ATHLETES MUST stand tall with shoulders, hips and ankles inline before going into the next rep.  3. The rep is credited when: • The dumbbell is overhead/ front rack / farmers carry  • The hips and knees are fully extended.

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

For time (time cap 16 min) 60 cal Schwinn bike 50 DB snatch 40 Box Jump Overs 30 Handstand push-ups 20 DB Thrusters 10 Devils press Vikt: DB 1 x 22.5 kg Låda 60 cm Flöde Start sker ståendes bakom sin cykel (Schwinn bike). På 3-2-1-Go får man ta sig upp på sin cykel och börja trampa. När alla kalorier är uppnådda tar man sig vidare till sin hantel och utföra DB snatch. Efter DB snatch förflyttar man sig till sin låda för att utföra box jump over. Därefter förflyttar man sig till en väggyta och utför handstand push-ups. När handstand push-ups är avklarade ska db thrusters göras. Avslutningsvis gör man 10 devils press för att sen springa och nudda sistsen på sin cykel för att få sin tid. Score Tid eller reps vid time cap Floor plan: - Schwinn bike behöver stå 8 meter från väggen - DB ska vara placerad 2 meter framför cykeln - Lådan ska vara placerad 4 meter framför cykeln DB snatch = Båda huvudna på DB måste nudda golvet varje rep och avslutas ovanför huvudet med utsträckta ben, höft, axel och arm. Det är växla arm som en önskar. Box Jump Overs = Hoppet måste ske jämfota och landa på lådan och sen kliva eller hoppa ner på andra sidan. Det är också tillåtet att hoppa över hela lådan. Handstand push-ups = Starta i ett handstående där hela kroppen är utsträckt. Därefter ta dig ner till huvudet och därifrån ta dig upp till raka armar och utlåsta armbågar och höft. DB Thrusters = Hanteln hålls i valfri hand och bakre huvudet på hantel måste nudda axeln. Därifrån hålls DB på axeln samtidigt som man går ner i en squat för att sen i en rörelse press hanteln upp ovanför huvudet till utsträckt läge. Devils press = Hanteln hålls i valfri hand och utför en burpee där en sen samtidigt som en tar med sig hanteln tar den i en rörelse upp till utsträckt arm ovanför huvudet. Om en kör testet utanför klass Det behövs en schwin bike, låda, 1 x DB och en yta för handstand push-ups.

Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B  40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans  @bb 55/35

For Time - Cap 9' Run 600 m 30 DB Clean and Jerk @32.5/22.5 30 BMU 30 DB Snatch  advance DB every 10 bmu minimum 1 rep each DB 10 + 10 + 10 sync

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  90-95-100-105-110-115-120-125-130kg F - 50-55-60-65-70-75-80-85-90kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  90-95-100-105-110-115-120-125-130kg F - 50-55-60-65-70-75-80-85-90kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  60-65-70-75-80-85-90-95-100kg F -30-35-40-45-50-55-60-65-70kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

Every Minute On The Minute  40s Window  20s Transition *lift must be completed within 40s  **2 attempts max  1 Snatch  Weights  M -  60-65-70-75-80-85-90-95-100kg F -30-35-40-45-50-55-60-65-70kg Bonus Bar -  *if you complete the ladder you get 1 extra attempt at a weight of your choice Tiebreak - bodyweight  - lightest wins 

1 Rep Max Snatch

1 Rep Max Snatch

On a 16:00 running clock... 50 SYNC Alt. DB Snatch 15/10kg -into- AMRAP in time remaining* 20 Single Under 10 Deadlifts 70/50kg 5 Pike Push Ups * Athletes switch after each full round

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. - 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. Part B The result of the heaviest successful attempt.

For Time: 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 3 Seated to Seated Legless Rope Climb 7 Synchro Squat Snatch @70/50 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 6 Legless Rope Climb 7 Synchro Squat Snatch @70/50 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 9 Rope Climb 7 Synchro Squat Snatch @70/50 Repetitions on the walking lunges count in 6m increments. 

For Time: 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg  3 Seated Legless Rope Climb 7 Synchro Squat Snatch @60/42,5kg 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 6 Legless Rope Climb 7 Synchro Squat Snatch @60/42,5kg 36m Synchro Dual KB (Farmers) Walking Lunges 24/16kg 9 Rope Climb 7 Synchro Squat Snatch @60/42,5kg Repetitions on the walking lunges count in 6m increments. 

For Time: 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg  9  Rope Climb 7 Synchro Squat Snatch @45/30kg 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg 6 Rope Climb 7 Synchro Squat Snatch @45/30kg 36m Synchro Dual DB (Farmers) Walking Lunges 15/10kg 3 Rope Climb 7 Synchro Squat Snatch @45/30kg Repetitions on the walking lunges count in 6m increments. 

2 Rounds For Time (1 rd each) 400m Run 12 DB Snatch 45/30 Kg

2 Rounds For Time (1 rd each) 400m Run 12 DB Snatch 35/25 Kg

2 Rounds For Time (1 rd each) 400m Run 12 DB Snatch 30/22,5 Kg

For Time (TC 10min): 12 sync. SA-DB/KB-Hang-Snatch 20 T2B 12 sync. SA-DB/KB-Hang-Cluster 20 T2B 16 sync. SA-DB/KB-Hang-Snatch 20 T2B 16 sync. SA-DB/KB-Hang-Cluster 20 T2B 20 sync. SA-DB/KB-Hang-Snatch 20 T2B 20 sync. SA-DB/KB-Hang-Cluster 20 T2B M/F: 22,5 kg DB / 16 kg KB M/M: 22,5 kg DB / 24 kg KB

EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db  20 sync 1-DB devil press 22.5/15

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.