WOD Explorer

Snatch (60/40kg) perform every 2 min (Start on 0 min)  15 TTB 5 Bar Mu

For max rep: Deadlift  *every time you stop or switch, perform  RX: 12 syn. TTB Regular: 8 syn. TTB Newcomer: 5 syn. V-Ups  Weigths: RX: 80/60kg Regular: 60/45 kg  Necomer: 50/35 kg

3 Rounds  10 TTB 12 Box Jump Over 24/20” 14 KB Swings 24/16kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 24/20” can step 14 KB Swings 16/12kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 20” can step 14 KB Swings 12kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 20” can step 14 GTOH wirh 5kg plate

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

8 MIN AMRAP  12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg  w:17,5 kg 

8 MIN AMRAP  8 sync one arm db thrusters  10 sync one arm db snatches  12 sync toes to bar  m: 22,5 kg  w: 15 kg 

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

8 MIN AMRAP  12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg  w:17,5 kg 

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

8 MIN AMRAP  8 sync one arm db thrusters  10 sync one arm db snatches  12 sync toes to bar  m: 22,5 kg  w: 15 kg 

AT 0:00 - 26.4 800 meters run AT 08:00 - 26.5 AMRAP 8' 8 toes-to-bar 8 2DB hang squat clean 22.5/15kg AT 20:00 - 26.6 4 ROUNDS FOR TIME (TC: 12') 50 double unders 10 burpees over the bar 10 deadlift 120/80kg

For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync)  A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU  15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring)  Vikter: DB:  MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm).  Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     

1000M BIKE ERG 25 T2B 10 G2O 50 BJO 10 G2O 25 T2B MAX BIKE ERG     BARBELL KG   SCALED W: 35 SCALED MAN: 60 ADV W: 45 ADV M: 70 RX MAN: 80 +70MM: 70   TEAM KATAGORİLERİ;   G2O T2B HAREKETLERİNİ SENKRON YAPACAK. GERİ KALANLARI I GO U GO ŞEKLİNDE TAMAMLAYABİLİR

For Time 2 Ropeclimbs  30 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  2 Ropeclimbs  20 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  2 Ropeclimbs  10 sync. T2B  12 sync. Axlebar-Deadlifts 9 sync. Axlebar-HPC  6 sync. Axlebar-StO  TC: 10min RX: 50/35; T2B  Intermediate:  40/30; T2B Scaled:  30/20; Toes-Up

12 Blocks Handstand Walk  Then, 6 Rounds of: 14 Toes to Bar 7 Single Leg Squats (Left or Right Leg) 7 Single Leg Squats (The Other Leg) Then: 4 Blocks Handstand Walk Backward Cross the start-finish line 1 Block = 3 meters

FOR TIME - TIME CAP 08:00 R1 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s -- AVANZAR COMBA-- 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB R2 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB

Part A: (6'TC) 15 DB Hang to overhead SYNC (22.5/15) 20 Toes to bar SYNC 15 DB Hang to overhead SYNC (22.5/15) 20 Toes to bar SYNC 15 DB Hang to overhead SYNC (22.5/15) Buy out: 6 rope climb DHYW Part B: (6'TC) Find a 1RM Clean

Part A: (6'TC) 20 DB Hang to overhead SYNC (22.5/15) 25 Toes to bar SYNC 20 DB Hang to overhead SYNC (22.5/15) 25 Toes to bar SYNC 20 DB Hang to overhead SYNC (22.5/15) Buy out: 6 rope climb DHYW Part B: (6'TC) Find a 1RM Clean

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work   Rounds 1 and 2  10 toes-to-bars  10 overhead squats  Max-calorie row  Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups   ♀ 55 lb (25 kg)  ♂ 75 lb (34 kg) 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  15 toes-to-bars  15 overhead squats  Max-calorie row   Rounds 3 and 4  15-calorie row  15 overhead squats  Max chest-to-bar pull-ups   ♀ 65 lb (29 kg)  ♂ 95 lb (43 kg) 

5 Rounds for Time: 20 Dual Dumbbell Bench Press 20 Toes-to-Bars 5 Wall Walks

Un workout finale ad alta intensità che combina forza, ginnastica e coordinazione tra compagni. Gli atleti dovranno gestire movimenti sincronizzati e dividere strategicamente le skill per mantenere ritmo e precisione fino al cash out finale. ATLETA A / ATLETA B ⏱️ For Time 21 • Synchro Thruster 30 / 20 kg • Toes to Bar (part as needed) 15 • Synchro Thruster 40 / 25 kg • Handstand Push-Up (part as needed) 9 • Synchro Thruster 45 / 30 kg • Wall Walk (part as needed) CASH OUT • 45 Synchro Overhead Lunges DB 17.5 / 12.5 kg OBIETTIVO Completare il workout nel minor tempo possibile, gestendo ritmo, sincronizzazione e divisione del lavoro. 💪

THE BIG ONE 1. 2000 meter bike daarna 30 air squats 2. 1500 meter row daarna 30 air squats 3. 1000 meter ski daarna 30 air squats 4. 60 meter walking lunges @ 15/10 kg daarna 30 air squats 5. 60 dumbbell snatches @ 15/10 kg daarna 30 air squats 6. 50 down-ups daarna 30 air squats 7. 50 deadlifts @ 60/40 kg daarna 30 air squats 8. 40 pull-ups daarna 30 air squats 9. 30 toes-to-bar daarna 30 air squats 10. 20 bar muscle-ups