WOD Explorer

40 Cal Row 40 DB Burpee Box Step Overs (10Kg) 40 DB Lunges 6 Gymnastics Complex (TTB+PU+C2B) 20 C+J 35Kg 10 Wall Walks 40 Cal Row

Workout Qualif 2 All Categories RX/Inter Part A: AMRAP 8min: 12 Toes to Bar 4 Squat Snatch Rest 1min  Part B: Then 3 min to find 1RM of:  1 Snatch  1 OHS 1 Snatch Barbell: Male :60kgs     Female :35kgs 

RX Part A: For Time Cap 6 min 200 Double Unders (alternate on 50 reps) 60 Toes to Bar (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete) Rest between Part 1 and 2 if you finish within the Time Cap! Scaled Part A: For Time Cap 6 min 200 Single Unders (alternate on 50 reps) 60 Toes to Bar at 50% (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete)

Part A AMRAP 9' 3 Clean 60/45kg 6 T2B 9 Cal row 3' Rest Part B 5' to find RM3 Deadlift

FOR TIME 24-18-12 SYNC. TOES-TO-BAR 12-9-6 PIG FLIPS - TO SHARE TIME CAP: 10 MINUTES TIEBREAK:  THE TIME AFTER EACH ROUND, AFTER THE LAST REP PIG FLIP THE WEIGHTS FOR THE PIG FLIPS WILL BE A SURPRISE AND WILL VARY FOR EACH DIVISION. ELITE/RX/MASTER 35+ AS PRESCRIBED INTERMEDIATE 18-15-12 SYNC. TOES-TO-BAR 12-9-6 PIG FLIPS - TO SHARE SCALED 24-18-12 SYNC. LEG RAISES* 12-9-6 PIG FLIPS - TO SHARE *THE FIRST 6 REPS IN EVERY ROUND HAVE TO BE SYNC. TOES-TO-BAR 

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 80 kg Time cap: 13 min

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 70 kg Time cap: 13 min

3 Rounds for time of: 400m run 15 Toes to bar 9 Overhead squats @ 60 kg Time cap: 13 min

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 60 kg Time cap: 13 min

3 Rounds for time of: 400m run 15 Toes to bar 9 Overhead squats @ 50 kg Time cap: 13 min

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 55 kg Time cap: 13 min

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 45 kg Time cap: 13 min

3 Rounds for time of: 400m run 15 Toes to bar 9 Overhead squats @ 40 kg Time cap: 13 min

3 Rounds for time of: 400m run 12 Toes to bar 9 Overhead squats @ 30 kg Time cap: 13 min

12 Synchro Power Cleans @40kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40kg 36 Burpees over the Box

12 Synchro Power Cleans @40/25kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40/25kg 36 Burpees over the Box

18 Synchro Power Snatches @55kg   6 Rope Climbs 24 Synchro Toes to Bar   6 Rope Climbs 24 Synchro Toes to Bar    6 Rope Climbs 18 Synchro Power Snatches @55kg 48M Handstand Walk*          (*Can be done as you choose)                

18 Synchro Power Snatches @55k/35kg   6 Rope Climbs 24 Synchro Toes to Bar   6 Rope Climbs 24 Synchro Toes to Bar    6 Rope Climbs 18 Synchro Power Snatches @55/35kg 36M Handstand Walk*          (*Can be done as you choose)

15’ AMRAP 12 T2B 12 Shuttle Runs 12 SA. KB Thruster 24/16kg *switch after each round

Intervals 2 – 2 – 2 – 2 / 1 min rest 15x TTB* 11 Bar Facing Burpees In Remaining time Max Reps Snatch RX: 80 kg /55 kg Intermediate: 60 kg/ 45 kg *intermediate 13 TTB

Intervals 2 – 2 – 2 – 2 / 1 min rest 13x TTB 11 Bar Facing Burpees In Remaining time Max Reps Snatch - 70 kg

Intervals 2-2-2 / 1 min rest 9 TTB 9 Bar Facing Burpees In remaining time Max Reps Hang snatch – 40/25kg

Intervals 2 – 2 – 2 – 2 / 1 min rest 11 TTB Synchro 11 Bar Facing Burpees - to share In remaining time Max Reps Synchro Snatch - 50/35kg

Test 3: Bodyweight Age Groups 30-34 Through 55-59 Every 3 Mins for 3 Rounds Athletes Will Perform: 60 Double Unders 12 Toes-to-Bar 12 Box Jumps (61 cm/ 51 cm) Then AMRAP Toes to Bar in the Remaining Time Rest 1:00 Between Rounds Age Groups 60-64 and 65+ Every 3 Mins for 3 Rounds Athletes Will Perform: 30 Double Unders 10 Toes To Bar 12 Box Jumps Or Box Step Ups (61 cm/ 51 cm) Then AMRAP Toes To Bar in the Remaining Time Rest 1:00 Between Rounds Test 3 Flow Athletes start on the starting line. On the start signal a three minute clock will start, athletes will begin their Double Unders. Athletes will then move to their pull-up bar and complete their required number of Toes to Bar. Athletes will then move to their box where they will complete 12 box jumps (or step ups for some age groups). After completing their box jumps, athletes will return to their pull-up bar and perform as many toes to bar as possible in the remaining time. When the 3 minute clock expires, athletes will have 1 minute to rest before the second 3 minute interval begins. Athletes will follow the same pattern during the second and third interval. Test 3 Movement Standards For complete movement standards please see the entries for “Double Under ID 10.07,” "Toes to Bar ID 7.01," “Box Jump ID 10.04,” and “Box Step Up ID 15.11,” in the International Functional Fitness Federation's Movement Standards Test 3 Special Regulations The score for this test will be the total number of repetitions completed by the athlete across all 3 rounds. This includes the Double Unders, Toes to Bar, and Box Jumps that are part of the buy-in each round. Athletes must step down from their Box Jumps on each repetition. They may not jump down. Age Groups 60-64 and 65+ have the option to do box step ups instead of performing box jumps. The rope must spin forward on double unders. Athletes may start with their jump rope in their hand each round. Athletes restart at the beginning of the amrap each round.

🟡 WOD 2 – KAÇIŞ PLANI (Advance – Scaled Man / Woman) Antrenman Programı 30 – 25 – 20 Toes to Bar (T2B) 10 – 10 – 10 Double DB Devil Press 12-8-4  tur Shuttle Run Dumbbell Ağırlıkları: Scaled Kadın: 2 × 12.5 kg Scaled Erkek: 2 × 17.5 kg Advance Kadın: 2 × 15 kg Advance Erkek: 2 × 22.5 kg

AMRAP 8 5 DEADLIFT 10 LATERAL BURPEE 15 TOES TO BAR

For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

AMRAP 10 12 synchro toes to bar 8 synchro dumbbell snatches  4 shuttle run (1 rep = 5 m back and forth) Weights: RX division: male: 30 kg / female: 22,5 kg Intermediate division: male: 22,5 kg / female: 15 kg Scaled division: male: 15 kg / female: 10 kg Score = reps

AMRAP 10 4 Snatches 60/40kg 24 Toes to Bar 8 Shoulder to Overhead 60/40kg ...directly into AMRAP 1:30 Max Reps Strict Handstand Push-ups

AMRAP 10 4 Snatches 50/35kg 16 Toes to Bar 8 Shoulder to Overhead 50/35kg ...directly into AMRAP 1:30 Intermediate: Max Reps Kipping Handstand Push-ups Masters 35+: STRICT HSPU