WOD Explorer

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 4 Thruster (35/25kg) 2 Lateral BotB 4 Thruster (35/25kg) 3 Lateral BotB 4 Thruster (35/25kg) 4 Lateral BotB ...

Test 1.5 Mixed Modality (Team of 4) Note: MMFF Tid: 74:00 - 90:00 For time You go, I go 1 wall walk 2 box jumps 1 wall walk 2 box jumps 3 db hang to overhead 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 5 bar muscle ups Vikter/höjd: db 2 x 22,5 kg/2 x 15 kg box 60/50 cm Flöde: Start sker bakom startlinjen. När klockan startar börjar en A1 att ta sig fram för att börja med wall walks. A1 utför sen hela flödet av 1+2+ 1+2+3+ 1+2+3+4+ 1+2+3+4+5 När 5 bar muscle up är avklarade byter A1 in A2 som börjar med wall walks och upprepar hela serien som A1 gjorde. När A2 är klar med hela serien byts A3 som upprepar hela serien och till sist gör A4 samma sak. När A4 är klar med sina bar muscle ups ges tid när A4 passerat startlinjen. Målgång sker bakom startlinjen. Förtydligande standards: db hang to overhead Måste starka med utsträckt höft. Det är ej tillåtet att gå från golvet direkt upp över huvudet. Det är tillåtet att göra hang snatch och hang clean & shoulder to overhead. wall walks En linje ska tejpas 25cm (samma för herr och dam). Sen ska även två linjer tejpas: en 155cm (herr) från väggen och en 140 cm (dam) från väggen. Utrustning/lag: 1-2 boxar (60/50cm).  db 2x22,5 kg db 2x15kg Score: Tid eller reps vid time cap Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan   https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

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 // - All individual and Pairs athletes will complete these WODS - Workouts in C test cardio output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - C1 and C2 will each be scored as 25% each of the total weighting of Workouts C, with C3  forming 50% of the weighting for Workouts C - Workouts C are now live in the Circle 21 app - 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 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 for athletes who 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 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.

FOR MAX LOAD (TC 5 min) 1 RM squat clean thruster (cluster) Tiebreak score : second heaviest lift Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

EVENT 5: “THE RACE”  Sponsored by POWERADE For Time Time Cap: 6 minutes 2-4-6-8-10 Bar Muscle Ups Thrusters Rx Men: 60kg Rx Women: 40kg Men Masters 35-40: 50kg Men Masters 40+: 50kg

2 Rounds 5 Bar-Facing Burpees 3 Thrusters 40/30 -must finish prior to 3 minutes  Then, 2 Rounds 5 Bar-Facing Burpees 6 Thrusters 40/30 -must finish prior to 6 minutes  Then, 2 Rounds 5 Bar-Facing Burpees 9 Thrusters 40/30 -must finish prior to 9 minutes Then, 2 Rounds 5 Bar-Facing Burpees 12 Thrusters 40/30 -must finish prior to 12 minutes Then, 2 Rounds 5 Bar-Facing Burpees 15 Thrusters 40/30

5 Sets 1:30 AMRAP 5 Bar Muscle Ups 10 Bar Facing Burpees Max Thrusters -Rest 1:30 Between Sets M: 40-60-80-90-100kg* W: 30-40-50-60-70kg*

15' AMRAP  in M/F pairs 5 sync t2b  5 sync thruster 45/30kg (1 pair works while the other rests, then switch) (add +5 t2b, and +5 thrusters after both pairs complete the round)

15' AMRAP  in M/M pairs 5 sync toes to bar  5 sync thruster 45/30kg (1 pair works while the other rests, then switch) (add +5 toes to bar, and +5 thrusters after both pairs complete the round)

FOR MAX TOTAL REPETITIONS AMRAP 6 MIN 15 WORM ALTERNATING REVERSE LUNGES 15 HANDSTAND PUSH-UPS (ATHLETE 1) 15 HANDSTAND PUSH-UPS (ATHLETE 2) 9 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 12 WORM THRUSTERS 12 SECTIONS HANDSTAND WALK (SHARE ANYHOW) 6 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 9 WORM CLEAN & JERKS 9 STRICT HANDSTAND PUSH-UPS (SHARE ANYHOW) 3 SYNCHRONIZED SHUTTLE RUNS Vikter: Worm ca. 66kg Standards:   Shuttle run: 1 shuttle run = 2 lanes (fram och tillbaka).  Övrigt : se separat Movement standards Scoring: 1. Reps Flöde: Se video

First we lift: Both Athletes built to a heavy complex within 8 min of Power Clean + Front Squat + Thruster Rest 1 min Thruster Fiesta, Timecap 6min 30 Sync. Thrusters for time Advanced 47kg/35kg Scaled 37/25kg

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.

WOD 3 - Timecap 11 Minutes For Time ROCKET 75 Double Unders  30 Handstand Pushups 30 Cal Row 30 Double Dumbbell Thrusters 22.5kg/15kg 20 Handstand Pushups 20 Cal Row 20 Double Dumbbell Thrusters  10 Handstand Pushups 10 Cal Row 10 Double Dumbbell Thrusters  75 Double Unders  KENNEDY 50 Double Unders  10 Wall Walks 30 Cal Row 20 Double Dumbbell Thrusters 22.5kg/15kg 10 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  10 Handstand Pushups  10 Cal Row 10 Double Dumbbell Thrusters  50 Double Unders WOOD 30 Double Unders / 60 Single Unders 5 Wall Walks  30 Cal Row 20 Double Dumbbell Thrusters 15kg/10kg 5 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  5 Wall Walks 10 Cal Row 10 Double Dumbbell Thrusters  30 Double Unders / 60 Single Unders WOD 3 Score – Time to complete the workout, or total reps completed within the time cap Scaling // Rocket: HSPU scaled to 15/10/5 wall walks at ranking penalty Kennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penalty Wood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders. Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00. Movement Standards //  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. 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 .  Handstand Pushups A tape line is placed 10 inches from the wall and will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body Wall Walks Set Up -  a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. On the command Go a visible hand release must be made before any other movement is made. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line. Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line. Partial Wall Walks 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed. ◦ No part of the hand may be touching the line.  2. Both hands must remain in front of the tape until both feet are on the wall.  3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  ◦ The fingers may NOT be touching the tape line.  4. On the descent, the feet must remain on the wall until both hands are in front of the tape line.  ◦  No part of the hand may be touching the line.  5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed. ◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.   ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no rep Double Dumbbell Thrusters The athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted. Row Monitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

10min AMRAP You go, I go 50 Single Under 10 double DB STOH @2x10/ 15 1 Burpee Rope Climbs 10 double DB Thruster 10 Single Leg TTB

8min AMRAP A) 10 Deadlifts @65/90 10 WallWalks B) 10 deadlifts @85/120 20 Wallfacing HSPUs C) 10 Deadlifts @105/140 20 strict HSPUs D) 10 Deadlifts @115/160 20 kipping HSPUs into: ME Synchro Dumbbell Thruster all @22,5/30 kg Choose which person does which part.

RX 3 Sets:  2:00 ON / 1:00 OFF 15-12-9 Unbroken Synchro Thruster (50/35) Max Bar Muscle Ups Score: Reps

BLACK MAMBA Part A -  Clean Complex  2 Front Squat - 1 Hang clean - 1 STOH  cap 9 rest 02:00  Part B-  AMRAP5  8/7 Cal Echo  4 Thruster 42,5/30kg  1:2 interval práce 

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

Workout Description: Individual Event 1 This workout is for time.  Time cap: 10 min. Elite, Master 35 10 Rounds 3 Bar Muscle-Ups 7 Single-Arm Kettlebell Hang Squat Clean Thrusters 32/24 kg Weights: Elite, Master 35 + Male 32 kg + Female 24 kg Intermediate, Master 40/45, Teens 10 Rounds 3 Bar Muscle-Ups 7 Single-Arm Kettlebell Hang Squat Clean Thrusters Weights: Intermediate, Master 40/45, Teens + Male 24 kg + Female 16 kg

Workout Description: Team Event 1 This workout is for time.  Time cap: 9 min. Elite Team 21 Cal Bike / 200m Run 21 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male A 40 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male B 40 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 40 Heavy Double-Unders Male of Choice 40 Heavy Double-Unders Female of Choice Weights: Elite Team +Female: 35kg  +Male: 50kg  +Female: 40kg  +Male: 60kg  Intermediate Team 21 Cal Bike / 200m Run 15 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male A 30 Heavy Double-Unders Female A 21 Cal Bike / 200m Run 12 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male B 30 Heavy Double-Unders Female B 21 Cal Bike / 200m Run 9 Barbell Thrusters Synch 4 30 Heavy Double-Unders Male of Choice 30 Heavy Double-Unders Female of Choice Weights: Intermediate +Female: 35kg  +Male: 50kg  +Female: 40kg  +Male: 60kg 

Workout Description: Individual Event 6 This workout is for time.  Time cap: 7 min. Elite, Master 35 20 Ring Muscle-Ups 40 Thrusters 50/35 kg 20 m Handstand Walk Weights: Elite, Master 35 + Male 50 kg + Female 35 kg Intermediate, Master 40/45, Teens 15 Ring Muscle-Ups 40 Thrusters 40/30 kg 20 m Handstand Walk Weights: Intermediate, Master40/45, Teens + Male 40 kg + Female 30 kg

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.

FOR TIME "I GO, YOU GO“ 21, 21, 15, 15, 9, 9 Thrusters 42, 42, 30, 30, 18, 18 Double Unders / Single Unders × 3 PAIR M-M 1st MALE: 40kg 2nd MALE: 30kg PAIR M-W MALE: 30kg FEMALE: 25kg

Der Anfang vom Ende For Time TC 15‘ beginnend auf Seite 1 5 BBJO 10 m Dual DB OH WL 5 BBJO 20 m Dual DB FR WL 5 BBJO 30 m Dual DB FC WL 5 Thrusters Gewicht 1 10 m Sandbag Carry 5 Thrusters Gewicht 2 20 m Sandbag Carry 5 Thrusters Gewicht 3 30 m Sandbag Carry

Part A : 12 - 9 - 6 bar muscle ups 6 - 8 - 10 bar facing burpees • Directly into  Part B : 30 thrusters 60kg TIME CAP 9’ Scaled : thrusters 25 / 40kg Men - pull ups Women - KBS amer. Advanced : thrusters 30 / 50kg Men - C2B pull ups 15 - 12 - 9  Women - pull ups 12 - 9 - 6 Master 35+ / 40+ - thrusters 50kg, C2B pull ups 15 - 12 - 9

"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      

"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  75 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 x 17,5 kg  40 DB Hang Clean & Jerk @ 1 x 17,5 kg  30 DB Thrusters @ 1 x 17,5 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 @ 6 kg  1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" ÖPPEN  3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 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 @ 6 kg  1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

9min EMOM Min 1: max single-unders
 (A) Min 2: max db thrusters (3kg) (B)
 Min 3: max burpees over the dumbbell (C) ... Flow Athletes start on the starting mat. At the 3 2 1 go, they go to their rope and start the first minute of their emom by performing as many single-unders as possible within the minute. When the minute ends, athletes move immediately to minute 2, where they perform as many 1 db thrusters as possible. At the start of minute 3, athletes perform as many burpees over the db as possible. After minute 3 is complete, the sequence starts again from the beginning with single-unders. This cycle repeats until the full 9 minutes have elapsed. Athletes should continue working for the entire duration of each minute, aiming to accumulate the highest possible number of repetitions for each station. A repetition should be completed fully within the minute to be counted.This workout has three separate scores: Score A: Total number of single-unders completed  Score B: Total number of 1 db thrusters completed Score C: Total number of burpees over the db completed Standards Single-unders For single-under to count, the rope needs to pass under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts Thruster The rep starts with the athlete standing upright and one head of the dumbbell in each hand. To get a rep, the athlete needs to squat with the hip crease below the top of the knee and finish with the bar overhead and full extension in knees, hips, shoulders and elbows. From the bottom of the squat until the overhead position, it needs to be one motion. Jerking under the bar is not allowed.  Burpee over the dumbbell A rep starts with the athlete on the floor, parallel to the dumbbell and the athlete’s chest and hips touching the floor. A rep ends with the athlete jumping over the dumbbell. A two-feet take-off is not required, however in crossing the bar both feet need to be in the air at the same time. The athlete needs to stay lateral to the dumbbell. Kids are allowed to step over, teens have to jump. Athletes need to make sure they step/jump over the db, not behind or in front of the db. 

00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK  For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.