WOD Explorer

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 15kg DB / 10kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 60/40kg 30 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 70/50kg 20 Handstand Push-ups 60 Double Unders 10 Cleans @ 80/60kg 10 Bar Muscle-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Squat Clean Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 40/25kg 20 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 50/35kg 5 Wall-Walks 60 Double Unders 10 Cleans @ 60/45kg 20 Pull-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Clean + Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

9 metre Handstand Walk: With 3x pirouette*  15 Dual DB Thrusters 4 legless Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: With 3x pirouette*

9 metre Handstand Walk: With 3x pirouette*  15 Dual DB Thrusters 3 legless Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: With 3x pirouette*

9 metre Handstand Walk:  15 Dual DB Thrusters 4 legless Rope climbs* 15 Dual DB Thrusters 27 Metre* Handstand Walk: 

9 metre Handstand Walk: 15 Dual DB Thrusters 1 legless + 2 Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: 

9 metre Handstand Walk:  15 Dual DB Thrusters 3 Rope climbs* 15 Dual DB Thrusters 27 Metre* Handstand Walk: 

9 metre Handstand Walk:  15 Dual DB Thrusters 1 legless + 2 Rope climbs 15 Dual DB Thrusters 27 Metre Handstand Walk:

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.

Mario Kart Mayhem" – 12:00 AMRAP Setup:  Athletes start seated at gaming stations (or standing behind if there aren’t enough). One race of Mario Kart (approx. 2–3 minutes) is played at the very start — this determines your starting advantage. As soon as you finish your race, you immediately begin the workout. Race position = bonus reps off your first round’s thrusters. Mario Kart Bonus: 1st place: Skip 8 thrusters in Round 1 2nd place Skip 5 thrusters in Round 1 3rd place Skip 2 thrusters in Round 1 4th place No bonus – go straight into full work Workout Flow 12:00 AMRAP: 3 Wall Walks (Rx) / 6 Wall Walk Shoulder Taps (Scaled) 10 Double Dumbbell Thrusters (Rx: 22.5kg/15kg each hand | Scaled: 12.5kg/7.5kg each hand) 50 Double-Unders (Rx) / 100 Single-Unders (Intermediate) or 8 Calories Ski Erg  Score: Total completed rounds + reps after 12:00. On 3-2-1 GO, partners will work together to race on Mario Kart, with only 1 athlete working at any point (due to using 1 controller) and can switch in at any point with their partner. Upon completion of the team finishing the mario race, they can immediately head to their designated lane to begin the first round of Wall Walks. BOTH ATHLETES must stay together until they have finished the race, no member of that team can be on the wall before the race is finished, gaining an advantage. Wall Walks will be completed 3 each then head to the Dumbbell Thrusters. Each athlete must complete 3 Wall Walks each before heading to the DB Thrusters. Both partners must complete 10 thrusters in synchronicity ( sync is at the TOP of the DB thruster ) which moves to Double Unders or Single Skips. Once the allocated rep range of skips is complete, begin a new round continuing that flow until; 12 minutes has concluded. NOTE   An athlete cannot switch between Double Unders and Single Skips, they MUST stick with their movement, they can alternate between double unders and single unders ( intermediate and scaled only ) and repetitions can be shared equally between partner but you MUST FIST BUMP to tag them into skip. Rx Standards Wall Walks: Chest touches 10 inch line start/end prone with feet flat on wall. Double Dumbbell Thrusters: Full squat → lockout overhead in one motion, both heads of dumbbell at shoulders in start position. Double-Unders: Rope passes twice under feet per jump. Scaled Standards Wall Walk Shoulder Taps: Wall Walk to 20 Inch Line and Touch Shoulder with hands Double Dumbbell Thrusters: Lighter weights, same ROM. Single-Unders: Rope passes once under per jump. Modify Single Skips to 8 Calorie Ski Erg

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  50 Double Unders 20 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 Window  50 Double Unders 25 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 WIndow  60 Double Unders 20 Synchro Pull Up (2) AMRAP Worm Thrusters  1:00 Rest  x 3 sets  ------------------------- Worm - 110kg

In a 3:00 WIndow  20 Worm Thrusters  24 Synchro C2B (2 Athletes) AMRAP Box Get Over (total) 1:00 Rest  x 3 Sets ------------------------- Worm - 150kg Box - 30" 

3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar  - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Thruster 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

Athlete 1 21-15-9 Thruster 42,5 / 30kg Pull Ups Athlete 2 9-15-21 Pull Ups Thruster

Athlete 1 21-15-9 Thruster 42,5 / 30kg Pull Ups Athlete 2 9-15-21 Pull Ups Thruster

Athlete 1 21-15-9 Thruster 35/25kg Pull Up Athlete 2 9-15-21 Pull Ups Thruster 35/25kg

00:00-04:00 Part A: 3 Unbroken Reps Max Shoulder To Overhead From Floor 04:00-05:00 Rest 5:00-15:00 Part B: 21-18-15-12-9 Calories Row Thrusters [40kg]

Max metres on rower Every 90 secs including at start All 3 athletes perform in sync: 2 wall ball thrusters 9/6kg 2 DB thrusters (1 DB) 22.5/15kg 2 barbell thrusters 50/35kg Every 90 secs add 2 reps; e.g. 00:00 2 reps, 01:30 4 reps, 03:00 6 reps etc

Minut 20:00 - 26:00 (mm:ss) TC 6min. Herrar/Damer 13-10-7/10-8-6 av:  Thruster 50/40 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. 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 framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.

15:00 window buy in 2000/1600m row in the remaining time climb the ladder... 3 - 6 - 9 - 12 - 15... thruster 40/25kg burpee over bar reps can be split between p1 & p2 however you see fit! dropped bar anywhere above the hip = 15sec penalty

Event 2:  Threepeat RX 3 rounds each for time: 15 synchro Dumbbell Thruster 10 synchro Dumbbell Off Set Walking Lunges 5 Bar Muscle ups + 1 Rope Climb Time Cap 2 Minutes per round RX: ♀ 2x 15kg, 467cm ♂ 2 x 22,5kg, 467cm scaled: 3 rounds each for time: 12 synchro Dumbbell Thruster 8 synchro Dumbbell Off Set Walking Lunges 2 Rope Climb Time Cap 2 Minutes per round Scaled: ♀ 2x 10kg, 370cm ♂ 2 x 15kg, 370cm

For time: 20 Shoulder to overhead 45/30kg 3 Rope climb (MEN = Legless) 15 Hang Squat clean 55/35kg 2 Rope climb (MEN = Legless) 10 Thruster 65/40kg 1 Rope climb (MEN= Legless) 5 Overhead  squats 75/45kg Time cap: 12min

For time: 20 Shoulder to overhead 60/40kg 5 Rope climb  15 Hang Squat clean 70/45kg 4 Rope climb  10 Thruster 80/50kg 3 Rope climb  5 Overhead  squats 90/55kg Time cap: 12min