WOD Explorer

For Time: 50 Wallballs 15 Cleans 25 C2B/ Pull ups 15 C&J 25 C2B/ Pull ups 15 Snatches 50 Wallballs TimeCap: 16:00  *For all weights & standards please read the movement standards carefully!

For Time: 30 Wallballs 15 Cleans 25 Jumping Pull ups/ Pull ups 15 C&J 25 Jumping Pull ups/ Pull ups 15 Snatches 30 Wallballs  *For all weights & standards please read the movement standards carefully!

For time:  20 Ring muscle-ups 80 Syncro Wallball 9/6kg in pairs 40 Power clean 80/55kg 20 Ring muscle-ups 40 Shoulder to overhead  80/55kg 80 Syncro Wallball 9/6 kg in pairs 20 Ring muscle-ups Time cap: 20min

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

For time - split as you like: 25/20 cal Echo Bike  30 Box Jump Overs (with step down) 20 Synchro Burpees over Worm* 40 Wall Ball Shots (14/10lbs) 20 Synchro Burpees over Worm* 30 Box Jump Overs (with step down) 25/20 cal Echo Bike TC: 11 min *Step over box and worm is allowed Cal: Mixed Teams / Female Teams

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

WORKOUT 2 – 'POWER BLITZ' Team-Style – Beide arbeiten gleichzeitig an ihrer Station Buy-In (gemeinsam):  20 Wall Balls   Dann abwechselnd im Team: - 5 Deadlifts - 5 Ground to Overhead - 5 Plate Step Over  Kids*: Wall Balls: Medizinbälle 2kg Deadlifts: 5kg DBs Ground to Overhead: 5kg Plate  Step Overs über Plates ohne Gewicht Time Cap: 4min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

Brief Description 15 Minute Time Cap Part A: For Time: 6 Rounds (3 rounds each) 18 Wall Balls 9/6kg 9 Bar Facing Burpees 12 Wall Balls 9/6kg 6 Bar Facing Burpees Part B: In Remaining Time Max calorie C2 bike Workout Flow On 3,2,1 Go, Athlete A will run up the lane to the wall ball and complete 18 wall balls to target, they will then move to the bar to complete 9 bar facing burpees. On completion they will return to the wall ball to complete a further 12 wall balls to target and then a further 6 bar facing burpees. Athlete A will then run back to their partner to tag where Athlete B will complete the same. This will then repeat with tagging at the end of the lane for 5 rounds.  Once Athlete A has completed their final round they can run straight to the C2 bike and start Part B, max calories. Athlete B can run straight to the wall ball as soon as Athlete A is on the bike. Athlete B will complete the 6th round before heading to the bike where partners can swap in and out as they wish for the remaining time of the 15 minute time cap. This workout will be scored in two parts, Part A, for time, Part B, AMRAP Calories.  Movement Standards Wall Ball  The wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Athletes may pick up the ball in a partial squat for the first rep. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Bar Facing Burpees Facing the bar, athletes will either step or jump back into a burpee with both the thighs and chest touching the floor before stepping / jumping up. Athletes will then jump over the barbell, both feet must be off the floor at the same time, before landing on the other side ready to repeat. C2 Bike  Athletes may swap in and out as they wish as soon as Athlete B has completed the final round. There is no minimum work requirement per athlete. Athletes may move the seat position as required and the damper setting may be changed as desired; athletes are NOT to touch the monitor at any point.

For Max Reps: 4x3 min on / 1 min off 20 C2B 10 synchro alt. Devils Presses (1x22.5/1x15kg) AMRAP Wallball Shots (9/6kg)

Intermediate Team: For Time: 100 Partner Wallballs 1.000m Row

Elite Team: For Time: in pairs 100 Partner Wallballs/ 1.000m Row 1.000m Row/ 100 Partner Wallballs

Elite: For Time: 100 Wallballs 1.000m Row

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls  20 Strict Handstand Push-Ups  30 Chest-to-Bar Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Bar Muscle-Up  40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls  20 Kipping Handstand Push-Ups 30 Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE:  This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups.   WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team:  40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups  50 Wall Balls 20 Kipping Handstand Push-Ups   50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.

With a Running clock 0:00 - 3:00 (score 1) - AMRAP MAX CAL ROW & MAX WALL BALLS (9KGs) 3:00 - 12:00 (SCORE 2) - FOR TIME 30 PULL UPS 30 SNATCH (30/40) 20 C2B 20 SNATCH (35/50) 10 BAR MUSCLE UP 10 SNATCH (40/60)

FOR TIME (TC: 15’) 120 heavy single unders 30 Wall balls shots 9/6kg 20 toes-to-bar 16 deadlift 70/45kg 8 wall walk 16 deadlift 70/45kg 20 toes-to-bar 30 Wall balls shots 9/6kg 120 heavy single unders

5 rounds for time: 20/16 cal row 16 wallballs  12 alternating DB snatch  15min Timecap - 9kg WB & 22,5kg DB : Männer RX, Männer Masters 30-49 - 6kg WB & 15kg DB: Frauen RX, Frauen Masters 30-49, Männer scaled, Männer Masters 50+, Jungs 13-17 - 4kg WB & 10kg DB: Frauen scaled, Frauen Masters 50+, Mädchen 13-17

YGIG Round 1 + 2 • 15 Deadlift 80/55kg  • 12 wall balls 9/6kg • 9 TTB  Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 M/up (round 3) CTB (round 4) Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 HSPU 

YGIG Round 1 + 2 • 15 Deadlift 60/42.5kg • 12 wall balls 9/6kg • 9 TTB  Round 3 + 4 • 15 Deadlift • 12 wall balls • 9  pull up Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 HSPU 1 AB Mat 

YGIG Round 1 + 2 • 15 Deadlift 50/35kg • 12 wall balls 6/3kg • 9 TTT Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 jumping pull ups Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 Wall Walk Scaled Version

15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. Athletes must perform a full depth squat with hip crease below knee level they must then stand tall and throw the wall ball so that it makes contact with the required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.

Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.

7 MIN AMRAP max. Reps Wall Balls (9/6kg) EMOM 5 Deadlift RX: 100 / 70 kg SC: 80 / 60 kg

Event 3: RX: For Time: 50m HSW 50 T2B 200 D.U Time Cap: 10min ----------------------------------- Intermediate For Time: 200 D.U 50 T2B 50m HSW Time Cap: 10min ----------------------------------- Scaled: For Time: 300 Single Unders 50 Wall Balls 10 Wall Walks Cap: 10min ------------------------------------- סטנדרטים: התנהלות: מתחילים עם יד על הקיר בהזקנה עולים לעמידת ידיים והולכים מקונוס לקונוס יהיו מקטעים של 2.5 מטר, סה"כ 5 מטר לכיוון לאחר סיום ה50 מטר הליכת ידיים עולים על המתח ומתחילים את ה50 טווז טו באר אחרי סיום הטווז טו באר לוקחים את הדלגית ומתחילים לקפוץ לצד הקונוס הקרוב לאחד סיום ה100 הראשונים מתקדמים עם הדלגית אל הקונוס הרחוק לקפיצת ה100 האחרונים לאחר סיום הקפיצות רצים חזרה אל הקיר ובמגע עם הקיר יקבע זמן האימון הליכת ידיים: 2 הידיים צריכות לגעת במלואן ברצפה לפני הקונוס התחלה 2 הידיים צריכות לעבור במלואן את הקונוס בשביל שהמקטע יחשב המקטעים של ה2.5 צריכות להיות ברצף אפשר להסתובב על הידיים כל עוד עוברים את הקונוס טווז טו באר: מתחילים בתלייה מלאה  הרגליים חייבות לגעת במתח בו"ז אפשר לגעת בכל חלק של הרגל במתח הרגליים חייבות לעבור את קו המתח בין החזרות בשביל להתחיל את החזרה הבאה קפיצות בחבל: החבל חייב להסתובב קדימה החבל חייב לעבור פעמיים מתחת לרגליים בשביל שהחזרה תיחשב וול ווק: מתחילים בשכיבה מלאה עם הידיים על הקו, חזה ואגן על הרצפה שתי הרגליים חייבות להיות על הקיר לפני שידיים זזות מהקו שתי הידיים צריכות להגיע ולגעת בקו שקרוב לקיר, לא משנה איזה חלק בכף היד שתי הידיים לאחר מכן צריכות לחזור אל הקו הרחוק ולגעת בו לפני שהרגליים חוזרות אל הרצפה החזרה נגמרת שהחזה ואגן חוזרות לרצפה

Event 5: RX + Intermediate 2-2-2-3 Intervals: 18 Wall Balls 9 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep DB(2) Devil Press *1min Rest Between Intervals Score is Time to complete 30 reps or Total Reps ------------ Scaled: Event 5: 2-2-2-3 Intervals: 12 Box Jump Overs 7 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep Alt. DB(1) Devil Press *1min Rest Between Intervals Score is Time to complete 50 reps or Total Reps --------------------------------- סטנדרטים: התנהלות: בתחילת האימון ובכל סיבוב מתחילים עם הגב אל הכדור בהזנקה מרימים את הכדור ומתחילים את הוול בולז, בסיום החזרות עוברים אל הארגז ששם יהיו הדאמבלים לאחר סיום הסטפ אפ אובר, אתם מסיימים בצד השני שממנו התחלתם משם ממשיכים למקסימום חזרות עד סיום חלון העבודה במידה והגעת למספר החזרות המוגדרות בדביל פרס, האימון שלכם יקבע לפי זמן הסיום (בחישוב של שעון עולה) אם לא הגעתם למספר החזרות המוגדרות, התוצאה של האימון תהיה סה"כ כל החזרות באימון שבוצעו (כולל 2 התרגילים הנוספים) במידה והגעתם למספר החזרות המוגדרות זמן האימון יהיה כאשר נגעתם בקיר של הוול בול וול בול: חובה לשבור מקביל בכל חזרה ושהכדור יגע בצבע המוגדר (נשים ירוק, גברים כחול) כדי שחזרה תיחשב אם הכדור נופל אסור לתפוס אותו בעלייה חזרה אלא לתת לו לשבת על הקרקע בוקס סטפ אפ אובר: מחזיקים את הדאמבלים בתלייה שתי הרגליים צריכות לגעת בחלק העליון של הארגז אסור לקפוץ מהארגז או אל הארגז החזרה נחשבת כששתי הרגליים נוגעות בצד השני של הארגז דביל פרס: הדאמבלים חייבים לעלות בתנועה אחת רציפה אל מעל הראש, אסור להרים לכתפיים מותר לעשות סווינג מבין הרגליים החזרה מתחיל משכיבה על הרצפה (חזה ואגן נוגעים ברצפה) ומסתיימת כאשר הדאמבלים מעל הראש בידיים ישרות מעל הראש, עם אגן וברכיים נעולים מותר להוריד דרך הכתפיים אסור לזרוק את הדאמבלים! זריקה תוביל לפסילה מהאיוונט