WOD Explorer

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)

19-23 Division AMRAP 10 min  60 Double Unders 20 TTB 40 Single Cross Overs 15 CTB 20 Double Crossovers 10 Bar Muscle Ups 15-18 Division AMRAP 10 min  50 Double Unders 15 TTB 30 Single Cross Overs 10 CTB 10 Double Crossovers 5 Bar Muscle Ups 12-14 Division AMRAP 10 min  40 Single Unders 10 TTB 20 Single Cross Overs 10 Pull Ups

FOR TIME – 6 ROUNDS, ALTERNATING ATHLETES 450/550M ROW 1 ROUND TERRIBLE TRIAD 10 DB BOX STEP OVERS 20 TOES TO BAR 40 DOUBLE UNDERS Time cap: 16 min Vikter: DB's 2x15/22,5kg, 50/60cm box Standards:  Byte: Atlet som arbetar på rodden får inte lämna roddmaskinen förrän den fått godkänt av sin domare och blivit taggad av sin lagkamrat. Övrigt : Se separat movement standards Scoring:   1. Tid 2. Reps Flöde: Se video

3 rounds for time of: 10 syncronized dumbbell snatches 10 toes-to-bar / knee-raises 10 alternating handstand push-ups / wall-walks Score is time to complete 3 rounds or total reps (if timecapped).

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

A) For Time: 30 Snatches @40/60 1' rest B) For Time: 10 m HSW 20 C2B 15 TTB 20m HSW + 2xPirouette 15 TTB 10 Bar MUs 10 m HSW Masters 40+: ohne Piourette Masters 50+: @30/40 kg, 5 WallWalks, 10m HSW, 10 WallWalks, 20 Pull ups dann 20 C2B TimeCap: 4 & 9min

A) For Time: 30 Synchro Snatches M/F @40/ 60 1' rest B) For Time: 6 m HSW each 25 C2B Synchro MF 25 TTB Synchro MF 20m HSW (two athletes, 10m each) + 20m HSW Pirouette (two athletes, 10m each) 25 TTB Synchro MF 10 Bar MUs Synchro MF 6 m HSW each TimeCap: 4 & 9min

A) For Time: 30 Snatches 15+: 20/30 12+: @15/20 (below knee Snatches) 1' rest B) For Time: 15+ 6 m HSW 20 Pull ups 15 TTB 10m HSW + 1xPirouette 15 TTB 5 Bar MUs 6 m HSW B) For Time: 12+ 5 WallWalks 20 Pull ups 15 Single Leg TTB 6m HSW 15 Single Leg TTB 5 C2B 10 WallWalks TimeCap: 4 & 9min

For Time: 10 WallWalks 10 Snatches @25/35 20 Pull ups Synchro 15 TTB Synchro 5 Snatches 10m HSW - split 5 Snatches 15 TTB Synchro 10 C2B Synchro 10 Snatches 6m HSW - each

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

RX For Time 30 Synchro Toes to Bar 10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5) 20 Synchro Toes to Bar 10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5) 10 Synchro Toes to Bar TC: 10:00 Score: Time

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg 

Rx Event 1: Partner 1 Death by C2B Partner 2 Death by TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Intermediate Event 1: Partner 1 Death by Pull ups Partner 2 Death by Single TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Scaled Event 1: Partner 1 Death by Ring Rows (+4 each Round) Partner 2 Death by Leg Raises Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Adaptive Event 1:  Death by Pull ups/ Ring Rows Death by TTB/ Knee Raises Start bei 4 Reps + 2 reps each round TimeCap 7min each! 1 min Rest Row max Cal in 5 min

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Individual Event 2 This workout is for time.  Time cap: 10 min. Elite, Master 35, Intermediate. Master 40/45, Teens  21 Toes-to-Bar 15 Cal Run 12 Snatches 70/50 kg 21 Toes-to-Bar 15 Cal Run 9 Snatches 80/60 kg 21 Toes-to-Bar 15 Cal Run 6 Snatches 90/65 kg Weights: Elite, Master 35 + Male 70 - 80 - 90 kg +.Female 50 - 60 - 65 kg Intermediate, Master 40/45, Teens + Male 50 - 60 - 70 kg + Female 35 - 40 - 50 kg 

Workout Description: Team Event 5 This workout is for time.  Time cap: 9 min. Elite Team, Intermediate Team 8 Rope Climbs 40 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 30 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 20 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 8 Rope Climbs Weights: Elite Team +Male Bar 150 kg +Female Bar 100 kg Intermediate Team +Male Bar 130 kg +Female Bar 80 kg

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) WOD 26.1 AMRAP 3x 3' ON (1' REST) • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5kg / 15 kg) • 12x Toes to Bar ------------ • Remaining time: Max Calories ROW Score: Max Calories 

👥 TEAMS WOD 1  AMRAP 3x 3' (1' REST)  • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5 / 15 kg) • 12x Toes to Bar • Remaining time: Max Calories SCORE  ATHLETE A + ATHLETE B "You can film your videos separately; the final score is the combined total of calories from both athletes."

AMRAP 12 500/400m Row 40 DB Hang P. Snatch  30 Goblet Squat 20 TTB / TTR 10 Burpee Over DB 

WORKOUT  3:00 on / 1:00 off x 3 sets 9-6-3 Ground To Overhead (50/35kg) Box Jump Over (60/50cm) 1st set Max Toes To Bar 2nd set Max Chest To Bar pull-ups 3rd set Max Bar Muscle Ups

2 rounds of : 12 SA DB hang c&j (alt.) 8m SA DB oh walking lunges 8 SA DB devil press 8m SA DB oh walking lunges 8 / 12 toes to bar -then -  Buy out: 120 double unders TIME CAP 9’ Scaled : Dummbell 10/17,5kg , Knee raises, 250 single unders Advanced : Dummbell 12,5 / 22,5kg Master 35+ / 40+ :  Dummbell 22,5kg Rx : Dummbell 25kg

"THE CLIMB" VETERAN 8 sync toes to bar  15 hspu split anyhow  25 sync laterala burpees over bar  8 sync toes to bar  15 hspu split anyhow  20 sync bar facing burpees  8 sync toes to bar  15 hspu split anyhow  15 sync burpee box jump over (50 cm) 8 sync toes to bar  15 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 8 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 15 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf    

"THE CLIMB" ÖPPEN 15 sync toes to bar  20 hspu split anyhow  25 sync laterala burpee over bar  15 sync toes to bar  20 hspu split anyhow  20 sync bar facing burpee 15 sync toes to bar  20 hspu split anyhow  15 sync burpee box jump over (50 cm) 15 sync toes to bar  20 hspu split anyhow  10 sync burpee box jump over (60 cm) TIMECAP 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 15 synkade toes to bar (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 20 kippade hspu. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Atleterna avancerar och vänder boxen till herr höjd inför sista rundan burpee box jump over i öppen och veteran-klassen. Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf     

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

RX (16-44) 50/40cal. Ski Erg 50 Toes to Bar 30/24cal. Ski Erg 25 Toes to Bar RX (45+) 40/30cal. Ski Erg 40 Toes to Bar 20/15cal Ski Erg 20 (alt.) Toes to Bar SCALED (16-44) 40/30cal. Ski Erg 40 Toes above Hips 20/15cal. Ski Erg 20 Toes above Hips SCALED (45+) 30/20cal. Ski Erg 30 Knees above Hips 20/15cal. Ski Erg 20 Knees above Hips ____________ "Movement Standards" erfährst Du im Video

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.

Wod 3. Skills. Vores berømte pointchaser. 6 runder 'på tid', med en remain time, så timecap er 10 minutter. Buyin i hver runde: 8 t2b. 8 Sync. KB Thrusters.  Mænd: 20/16 kg. Kvinder: 12/12. Runde 1:12 skills på væggen. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen. Runde 4: 12 skills i baren. Runde 5: 12 skills på væggen. Runde 6: Max ropeclimbs.