WOD Explorer

15 Box Pike def. HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike def. HSPU (athlete B) 10 Syncro Burpees over line 5 Box def. PIke HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Toes to Bars (athlete B) 10 Syncro Burpees over line 30 Toes to Bars (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 35kg + 5cm deficite for Box Pike HSPU Men: 50kg + 10cm deficite for Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for  Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

11.5 20 Minute AMRAP 5x Power Cleans 65kg / 45kg 10x Toes To Bar 15x Wallball Shots 10' / 9' with 20lbs / 14lbs

For time 20 wallwalks 80 pull ups 160 wallballs 80 toes to bar 20 wallwalks Score: time

10 TTB 20 Wall Balls 10 HSPU 20 DB Snatch (22.5/15kg) 10 C2B 20/18 Cal Row

For Time (Timecap 17min): 6 Rounds of - 500m/400m row** - Triple Threat *Athlete A completes 500m/400m row, while Athlete B completes one round of "Triple Threat". Athletes alternate untill 3000m/2700m/2400m is reached and the last round of "Triple Threat" is completed.  Triple Threat 10 Double DB Thrusters 22.5kg/15kg 50 DU 20 T2B *Scaled: 10 Double DB Thrusters 15kg/10kg 30 DU / 60 SU 20 leg raises *Beginner: 10 Double DB Thrusters 10kg/5kg 60 SU 20 Abmat Situps   **M/M 500m row each each round **M/F  500m for male athlete and 400m for female athlete each round **F/F 400m row each round

 For Time ( axel bar ) 5 Rounds 6 Shoulder to Overhead 50/35 9 Hang Clean 12 Deadlift 15 Toes To Bars Cash Out 10 m Overhead Walking Lunge Cap. 11'

ADVANCED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11' SCALED TEAMs For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Toes To Bars  Cash Out 10 m Worm Walking Lunge Cap. 11' BEGINNER TEAM For Time 5 Rounds 10 Worm Clean 10 Worm thrusters 20 Knees to Chest ( 2 Persons Sync.) Cash Out 10 m Worm Walking Lunge Cap. 11'

Part A 15 push ups 15 box jump overs 40cm 15 sit ups 15 push ups 15 box jump overs 15 knee raises 15 push ups 15 box jump overs 15 toes to bar 15 push up  (abmat + 10kg) 15 box jump overs 15 pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: 1x knee raises + 1x toes to bar + 1x pull ups

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 24 knee raises 4 wall walk 15 box jump overs 60/50cm 18 toes to bar 4 wall walks 15 box jump overs 60/50cm 12 pull ups 4 wall walks 15 box jump overs 60/50cm 8 chest to bar pull ups TC: 12min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 5/4 wall walks 15 box jump overs 60/50cm 32/28 toes to bar 5/4 wall walks 15 box jump overs 60/50cm 24/20 pull ups 5/4 wall walks 15 box jump overs 60/50cm 16/12 chest to bar pull ups 5/4 wall walks 15 box jump overs 60/50cm 8/4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60cm 30 toes to bar 4 wall walks 15 box jump overs 60cm 22 pull ups 4 wall walks 15 box jump overs 60cm 14 ches to bar pull ups 4 wall walks 15 box jump overs 60cm 6 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 28 toes to bar 4 wall walks 15 box jump overs 60/50cm 20 pull ups 4 wall walks 15 box jump overs 60/50cm 12 chest to bar pull ups 4 wall walks 15 box jump overs 60/50cm 4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 50cm 26 toes to bar 3 wall walks 15 box jump overs 50cm 18 pull ups 3 wall walks 15 box jump overs 50cm 10 chest to bar pull ups 3 wall walks 15 box jump overs 50cm 2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 15 box jump overs 50cm 28 knee raise 3 wall walks 15 box jump overs 50cm 20 toes to bar 3 wall walks 15 box jump overs 50cm 12 pull ups 3 wall walks 15 box jump overs 50cm 4 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 12 box step overs 40cm 20 sit ups 12 hand release push ups 12 box step overs 40cm 16 knee raises 12 hand release push ups 12 box step overs 40cm 12 toes to bar 12 hand release push ups 12 box step overs 40cm 8 jumping pull up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 compler 1x knee raises + 1x knee raises + 1x toes to bar

„Grip Reaper“ Workout Format A For Time – Team of 2 Athlete A • 100 Double Unders Dann gemeinsam: • 60 Toes-to-Bar • 50 Pull-Ups • 40 Chest-to-Bar Pull-Ups • 15 Wall Walks • 10 Complexes: o 2 Pull-Ups o 2 Toes-to-Bar o 2 Bar Muscle-Ups Finish • Athlete B: o 100 Double Unders B: nur anderer Complex 1 PU-1 T2B-1 BMU C: 50 DU – 40 sl T2B – 30 Pull Up – 20 C2B – 10 WW – Complex 1 Pull Up-1 T2B- 1 C2B – 50 DU

„Ski Chaos“ A Part 1 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Toes-to-Bar • 20 Burpee Over Line Direkt anschließend Part 2 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Burpee BJO • 5 Bar Muscle-Ups B: =A C: T2B nicht Sy , C2B statt BMU

Every 2 minutes x 6 Alternate full rounds 6 TTB 9 Hang Power Clean (25/30) 12 Front Squats (25/30) Max Ski Erg Calories in time remaining SCORE: Calories

30-20-10 Deadlift (120 kg) Box jump over (75 cm) Toes to bar (sync) Time cap: 9 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 9 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya Eventin tamamlanma süresi üzerinden belirlenir. DEADLIFT Atletler harekete barın yerde olduğu pozisyonda başlar. İstedikleri tutuş genişliği ve tekniği kullanabilirler. Hareket, barın yukarı pozisyonda olduğu ve kalça ile diz eklemlerinin tam ekstansiyona ulaştığı noktada tamamlanır. Partnerler tekrar sayılarını diledikleri şekilde paylaşabilirler. BOX JUMP OVER Atletler tekrar sayılarını diledikleri şekilde paylaşabilirler. Atletler harekete, ayaklar yerdeyken kutunun üzerine sıçrayarak başlarlar. Çift ayakla sıçrama zorunludur. Kutunun üzerinden adımlayarak inmek zorunludur. Aşağı atlanması durumunda tekrar geçersiz (“no rep”) sayılır. 75 cm kutu yüksekliği için istisnai olarak aşağı atlanmaya izin verilir. Ancak hiçbir koşulda “bunny hop” tekniği kullanılamaz. T2B Atletler harekete bara asılı pozisyonda başlarlar. Toes to Bar (T2B) hareketinde geçerli tekrar için: * Atletin ayak parmak uçlarının bara temas etmesi, * Temas öncesinde ayakların barın arka düzlemini (tutunulan barın gerisini) geçmesi gerekmektedir. Bu standartların sağlanmaması durumunda tekrar geçersiz (“no rep”) sayılır. Kategorisine bağlı olarak hareket tek atlet veya senkron şekilde gerçekleştirilebilir. Senkron tekrarlar için her iki atletin de aynı anda bara temas etmesi zorunludur. ------------------------- Athletes will position themselves behind the starting line and begin the workout at the start signal. The event has a 9-minute time cap. Within this time, athletes aim to complete the event. The score will be determined either by the total number of repetitions completed or by the time taken to complete the event. DEADLIFT Athletes begin the movement with the barbell on the ground. They may use any grip width and technique of their choice. The repetition is complete when the barbell is brought to the top position with full extension of the hips and knees. Partners may divide the repetitions in any manner they choose. BOX JUMP OVER Athletes may divide the repetitions in any manner they choose. Athletes begin the movement by jumping onto the box from the ground. A two-foot takeoff is required. Athletes must step down from the box. Jumping down will result in a “no rep.” An exception is made for the 75 cm box height, where jumping down is permitted. However, the “bunny hop” technique is not allowed under any circumstances. TOES TO BAR (T2B) Athletes begin the movement in a hanging position on the bar. For a valid Toes to Bar (T2B) repetition: The athlete’s toes must make contact with the bar, The feet must pass behind the vertical plane of the bar before contact. Failure to meet these standards will result in a “no rep.” Depending on the division, the movement may be performed by a single athlete or in synchronized fashion. For synchronized repetitions, both athletes must make contact with the bar at the same time.

For Time: 10 Rounds 10 Toes to Bar 10 Front Squat 60/45kg Time Cap: 10 min

For Time 120 Synchro Toes to Bar (2 athletes) Directly into 3 Rounds: 12 Worm Clean & Jerk 24 Worm Squats Worm Lunges to advance Time Cap: 16 min

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. M2 + F2 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. All 4 Athletes 32 Dumbbell Hang Snatch Sync.

Death by Gymnastics  The workout has to be done individuallby by each athlete!  Elite:  EMOM until failure: Minute 1: 20/15 cal Row 
Minute 2: 5 T2B + 5 C2B + 5 Strict HSPU
 *Add 1 rep to the gymnastics movements each round Intermediate: EMOM until failure: Minute 1: 18/12 cal Row
  Minute 2: 5 T2B + 5 Pull Up + 5 HSPU 
*Add 1 rep to the gymnastics movements each round Scaled: EMOM until failure: Minute 1: 15/10 cal Row  
Minute 2: 3 Wall Walk + 3 Toes Up
 *Add 3 reps to the Toes Up each round Please see the official briefing and scorecard for detailed information.