WOD Explorer

FOR TIME 80/70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 60/50 kg

FOR TIME 60 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 35 kg

FOR TIME 100 Knee to Chest Every break;  4 Squat snatch Time cap: 7 min. Weight: 40 kg

FOR TIME 80 Knee to Chest Every break;  4 Squat snatch Time cap: 7 min. Weight: 25 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 45 kg

FOR TIME 80 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 60 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch  (total) Time cap: 7 min. Weight: 60/40 kg

FOR TIME 60 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50/35 kg

FOR TIME 7 Snatches 5 Snatches 3 Snatches 1 Squat Snatch MEN RX: 60, 70, 80, 80 kg MASTERS 35+: 50, 60, 70, 70 kg MASTERS 40+: 50, 60, 70, 70 kg ADVANCED: 50, 60, 70, 70 kg SCALED: 40, 50, 60, 60 kg WOMEN RX: 35, 45, 55, 55 kg MASTERS 35+: 35, 40, 45, 45 kg ADVANCED: 35, 40, 45, 45 kg SCALED: 25, 30, 35, 35 kg

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight Elite 60kg/40kg SPORT/45+ 40kg/25kg

WOD 3 – SYNCHRO SKILL  Time cap: 10 min AMRAP 10 synchro toes to bar 8 synchro dumbbell snatch (22,5 / 15 kg) (45+ 17,5 / 12,5 kg) 6 synchro box jump over (45+ box step over)

"CHIPPER" For Time 50 Wall Ball 40 Dumbbell Snatch 30 BoX Jump overs M:60cm, W:50cm 20 Devils Press M: 1000, W:800m Bike erg Cap 12' Wall Ball: Master 40+ & Scaled: M/W: 9-6, Beginner: M/W : 6-4 Dumbbell: Master 40+ & Scaled: M/W :22,5-15 , Beginner: M/W: 15-10

in 10 minutes A- For Time 20 Power Snatch 40 Toes To Bars 20 Bar Facing Burpees B- Remaining Time 1 RM complex Snatch, Hang Snatch, Overhead Squat Barbell: Man 50, Woman 30

💥 „MAX & REPS“ A) 6 min time cap:  Athlete 1: Find 1RM for comlex  Snatch + OHS Athlete 2: Find 1RM for comlex  Power jerk  + split jerk 1 min Rest B) 90s time cap:  Athlete 1: max reps 70 %  of 1RM OHS Athlete 2: max reps 70 %  of 1RM STOH

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth)

For Max Load   RX Teams: 6x 0:40 On – 0:20 Off Athlete A: 3-RM Back Squat Athlete B: 1-RM Snatch multiplied by 1.5 Both athletes have 3 attempts for a maximum weight. Each attempt must start and finish within a 40-second window. The athletes’ attempts alternate between Athlete A and B. Back Squat / Snatch.

Event 5 AMRAP 15 min 36-24-12 Sync alt DB snatch (15/10 kg) Hanging Knee Raises (share) Sync Box jump overs (60/50cm) Directly into AMRAP rest of time 6 sync single arm DB thrusters 6 Pullups (share) 6 sync burpee box jump overs

2 minutes rest! In the Park  2 Rounds for time - Time cap: 4 min 20 rep - DB Snatch Alternating Hands Then directly into: Dumbbell Carry 30 m - Uphill 30 m - Downhill RX:  Women - DB 22.5 kg; Men - DB 30 kg Intermediate:  Women - DB 15 kg; Men - DB 22.5 kg Beginners:  Women - DB 10 kg; Men - DB 15 kg

Main Arena 3 Rounds for time - Time cap: 10 min R1 3 rep - Rope Climbs 9 rep - Power Snatch 15 rep - Box Jump Overs R2 6 rep - Rope Climbs 18 rep - Power Snatch 30 rep - Box Jump Overs R3 3 rep - Rope Climbs 9 rep - Power Snatch 15 rep - Box Jump Overs RX :  Women - Barbell 40 kg/Box 60 cm; Men - Barbell 60 kg/Box 75 cm Intermediate: Women - Barbell 30 kg/Box 50 cm; Men - Barbell 50 kg/Box 60 cm Beginners: Women - Barbell 20 kg/Box 50 cm; Men - Barbell 40 kg/Box 60cm

Winter Pairs Throwdown 25.2 Buy in of: Accumulate 4mins of Handstand Hold (scaled = plank hold) In remaining time AMRAP of: 40 DB Snatch 15/22.5kg (scaled 10/15kg) 40 DB Goblet Squats 40 Ab mat sits  *One athlete must be holding a deadlift off the ground for the reps to count* Deadlift weight 70/100kg (scaled 45/70kg)

Ascending Ladder  1 Wall Walk 2 Alt Dumbbell Snatch  3 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 1 WW, 1 WW, 2 DB S, 2 DB S, 3 TTT, 3 TTB, 10 Skips ** 10 Synchro Skips Between Rounds  2 Wall Walks  4 Alt Dumbbell Snatch  6 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 2 WW, 2 WW, 4 DB S, 4 DB S, 6 TTT, 6 TTB, 10 Skips ** 20 Synchro Skips Between Rounds  3 Wall Walks 6 Alt Dumbbell Snatch 9 Toes-To-Bar 30 Synchro Skips Between Rounds  And so on……..  …………

Every 90 sec x 3 rounds 2 rep max Hang Snatch 30 sec for attempt + 60 sec rest

Every 60 sec x 6 rounds 5 Hang Snatches max Burpees over Bar 30 sec for work + 30 sec rest Men: 30kg Women: 20kg First snatch can be full snatch (from ground)

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 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.

5MIN AMRAP 4 Power Snatch 8 Box Jump over 1MIN Rest 3MIN AMRAP 16 alt. DB Snatches 8 DB Box Step up over (For Overall Reps) _________________ RX (16-44)                          RX (45+) 60/40kg                              45/30kg 22,5/15kg                            17,5/12,5 ________________________________________ SCALED (16-44)                SCALED (45+) Box Jump or                       Box Jump or Step Up over                       Step Up over 35/25kg                               30/20kg 15/10kg                               12,5/8kg

400 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro 800 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro 1200 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro In the remaining time max distance team run – all 3 together

2 min ON, 1 min OFF 3 working sets 40 cal bike erg in remaining time alternating DB snatch 15kg Score: REPS

For Time  9 Burpee Double Box Overs 3 DB Hang Snatch Arm 1 3 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  6 DB Hang Snatch Arm 1 6 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  9 DB Hang Snatch Arm 1 9 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  12 DB Hang Snatch Arm 1 12 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  15 DB Hang Snatch Arm 1 15 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  18 DB Hang Snatch Arm 1 18 DB Hang Snatch Arm 2  Box: 24/20" Dumbbell: 50/35lbs (22.5/15kg)