WOD Explorer

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

For time 100 Wall ball alternate 15 shuttle run  75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

Location: Basketball (udendørs) Kategori: Strength TC: 12 min. Score: For weight Buy-in 2 rounds To personer arbejder synkront på alle øvelser. - 30 synchro sit ups med wall ball afleverer til makker hver gang. - 20 synchro kettlebell russian swings - syncro over skulderhøjde. - 10 synchro barbell shoulder to overhead - syncro i top. In rem time: - Dødløft 1RM Score: Alle fra holdets 1RM sammenlagt

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. 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. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing 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

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 65/45kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 75/52.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 85/60kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Ground to Overhead @ 20/15kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 12 Ground to Overhead @ 25/20kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 9 Ground to Overhead @ 30/25kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 6 Ground to Overhead @ 35/30kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 12 Snatch @ 20/15kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 9 Snatch @ 25/20kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 6 Snatch @ 30/25kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 35/30kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 20kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 3:00 or less move onto next round 6 Snatch @ 25kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 6:00 or less move onto next round 3 Snatch @ 30kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 9:00 or less move onto next round 3 Snatch @ 35kg 15 Cal Row 12 Wallballs @ 6kg to 10ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 15kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 6 Snatch @ 20kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 3 Snatch @ 25kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 3 Snatch @ 30kg 12 Cal Row 12 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

10 Min AMRAP 3 Rounds of - - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#1) - 6 Shoulder to Overhead (Weight#1) Then, in the remaining time Amrap : - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#2) - 6 Shoulder to Overhead (Weight#2) Score: Total reps completed in 10 minutes.

1 Min AMRAP Max C2B Followed By: 2 Min AMRAP Max Wall Ball Shots Followed By: 3 Min AMRAP 12 DB Deadlifts 9 DB Hang Clean 6 DB Shoulder to Overhead Score: Total Reps

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

3:30min ON/30sec OFF 2x: 18 Shuttle Runs shared (7.5m) 15 synchronized line-facing burpees  max reps Wall Ball Shots shared 2x: 15 synchronized line-facing burpees 21 Wall Ball Shots max Shuttle Runs 2x: 21 Wall Ball Shots 18 Shuttle Runs max synchronized line-facing burpees **Advanced: 12/9kg Wall Ball Scaled: 9/6kg Wall Ball

AMRAP 8' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees MEN RX: 10kg MASTERS 35+: 10kg MASTERS 40+: 10kg ADVANCED: 10kg SCALED: 10kg WOMEN OPEN: 6kg

AMRAP 9' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees (Relay style - F, M1, M2) TEAM FEMALE: 6kg 1st MALE: 10kg 2nd MALE: 10kg

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

2 rounds of: 21 kcal row 15 wallball 9kg 9 burpee over rower

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9)