WOD Explorer

40 wall ball 2 rope climb 21 deadlift 30 wall ball 2 rope climb 15 hang clean 20 wall ball 2 rope climb 9 shoulder to overhead Masters 45-49 wall ball: 6 kg barbell: 45kg Masters 50-54 wall ball: 6 kg barbell: 40kg

30 wall ball 2 rope climb 21 deadlift 20 wall ball 2 rope climb 15 hang clean 10 wall ball 2 rope climb 9 shoulder to overhead wall ball: 4 kg barbell: 30kg

"Shared Pain“ Workout Format A: 4 Rounds For Time 1. 12 Kipping Handstand Push-Ups 2. 20 Synchro Wall Balls 9/6 3. 12 Alternating Dumbbell Snatches 1x 22.5/15 4. 20 Synchro db Dumbbell Farmers Lunges 2x 22.5/15 B: = A C: 9-20-12-20 9/6 kg 17.5/10kg

For Time 40 Wall Balls (4/6) 40 cal Bike Erg 20 Synchro Burpees over line 40 Single Arm Dumbbell Snatch (10/15) 40 DB Box Step Overs 40 Single Arm Dumbbell Snatch (10/15) 20 Synchro Burpees over line 40 cal Bike Erg 40 Wall Balls (4/6)

AMRAP 10 16 Wallballs 12 Altn DB Snatches  8 Toes To Bar  MM 22.5 Kg FF 15 Kg 

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

100 Cals Bike 2 laps  100 dumbbell snatch 12.5kg 2 laps 100 cals row 2 laps 100 box overs 2 laps 100 cals ski 2 laps 100 partner wall balls 6kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

125 Cals Bike 2 laps  100 dumbbell snatch 20kg 2 laps 125 cals row 2 laps 100 box overs 2 laps 125 cals ski 2 laps 100 partner wall balls 9kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes Pro @22,5kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 200m Farmer Carry (2 Hommes Pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes Pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes Pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes Pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes Pro @6kg / 2 femmes Open @4kg) 

For time: 800 m run + 1000 m Ski 800 m run + 120 m Burpee Broad Jumps 800 m run + 120 m Sandbag Lunges* 800 m run + 1000 m Row 800 m run + 100 Wall Balls ** * 20\10 kg ** 6\ 4 kg

PART A Max Wall Walks in 2' Note:  Divide as wanted Rest 1' PART B For Time: 90 Wall Balls 90m Farmer Walk @24/16kg 60 KB Deadlift @24/16kg 30m Walking Lunge Sync @24/16kg 30 Pull Ups Note: Wall Ball/Deadlift/Pull Ups divide as wanted Farmer Walk: each 50 meters  Walking Lunge: one KB for each athlete

SPRINT & SLAM CIRCUIT FT TC 10min BUY IN 100 DU -THEN- 3 ROUNDS OF 20 SA DB HANG C&J (10/10) 20 WALL BALL SHUTTLE RUN 60M (6X10M) -THEN- BUY OUT 100 DU AD: db 15/17,5kg; wb 6/9kg |RX: db 17,5/22,5kg; wb 6/9kg | MS: db 17,5kg; wb 9kg BUY IN 300 SU -THEN- 3 ROUNDS OF 20 SA DB HANG C&J (10/10) 20 WALL BALL SHUTTLE RUN 60M (6X10M) -THEN- BUY OUT 300 SU SC: db 10/15kg; wb 4/6 kg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

For time: 4 rounds 30 wall balls 15 Cleans 10 Burpee Box Get-overs Partner change after full round Time Cap: 16 min. 

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 50 Double Unders 30 Pull Ups 50 Double Unders 20 Chest To Bar 50 Double Unders 10 Bar Muscle Up Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB Snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

Amrap 12' 10-20-30-40-… Wall Ball Box Jump over DB push press Ball: 8/5 kg Box: 60/50cm DB: 15/10 kg

8 x 1km runs interspersed with 8 functional workout stations – just like the official HYROX race. --- **Run 1 – 1km** 1. Ski Erg – 1,000m **Run 2 – 1km** 2\. Sled Push – 50m  **Run 3 – 1km** 3\. Sled Pull – 50m **Run 4 – 1km** 4\. Burpee Broad Jumps – 80m **Run 5 – 1km** 5\. Row Erg – 1,000m **Run 6 – 1km** 6\. Farmers Carry – 200m **Run 7 – 1km** 7\. Sandbag Lunges – 100m  **Run 8 – 1km** 8\. Wall Balls – 100 reps 

Workout 2 FOR TIME 60 dumbbell snatch 22.5kg/15kg 80 wall balls 9kg/6kg 600/500 meter row

Test 1.4 Endurance (Team of 2) Note: M + F Tid: 50:00 - 68:00 Vila: 68:00 - 74:00 7 rounds for time: 18 wallballs 15 sync line facing burpee over 12 sync shuttle runs (12 x 5 m) Vikter: Öppen 9/6 kg Teens 9/6 kg Veteran 9/6 kg Skalad 6/4 kg Flöde: Start sker bakom startlinjen (5 m från wall ball target) . När klockan startar börjar en atlet att ta sig fram till sin wallball för att påbörja wallballs. Det är fria byten på wallballs och alla byten sker bakom startlinjen. När 18 wallballs är avklarade får den andra atleten ta sig in på tävlingsgolvet för att påbörja 15 synkade line facing burpees overs. Därefter fortsätter paret att göra 12 synkade shuttle runs. När sista shuttle runen är gjord springer en atlet tillbaka över startlinjen och den andra påbörjar nästa varv med wallballs. Flödet fortsätter sen samma under totalt 7 varv. Målgång sker bakom startlinjen. Förtydligande standards: Sync line facing burpee over Synken sker i golvet. Båda atleterna måste ha HELA kroppen tydligt bakom linjen . Därefter hoppar atleterna över linjen och rep ges när båda atleterna hoppat över linjen. Standarden är samma som object facing burpee over object i regelboken.   Sync shuttle runs Synken sker  på andra sidan linjen där båda atleternas fötter och en hand från båda atleterna ska vara i golvet samtidigt. Reps på shuttle runs räknas vid varje längd. Det vill säga 5 meter är 1 rep. Utrustning/lag: 2 wallballs enligt viktangivelser för respektive klass 2 wallball targets på 300cm för herrar och 275cm för damer.  Score: Tid eller reps vid time cap Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan   https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 3.3 Endurance (Team of 3) Note: MMF eller MFF Tid: 28:00 - 44:00 (16 min) Vila: 44:00 - 49:00 (5 min) AMRAP 16 min A1) Row for calories A2) AMRAP 16 minuter (8 x 2 minuter) Min 0-2: double unders Min 2-4: burpee box jump overs Min 4-6: wall balls Min 6-8: shuttle runs (5 meter) Min 8-10: double unders Min 10-12: burpee box jump overs Min 12-14: wall balls  Min 14-16: shuttle runs (5 meter) Flöde: Start sker med alla atleter bakom startlinjen. På signal springer en atlet fram till roddmaskinen och börjar ro. En annan atlet påbörjar första tvåminutersintervallen med double unders, medan den tredje stannar kvar bakom startlinjen. Det är fria byten under hela testet, men alla byten måste ske bakom linjen – oavsett om det gäller rodd eller AMRAP-övningarna. Varannan minut byts övning i AMRAP: double unders → burpee box jump overs → wall balls → shuttle runs → sedan om igen. Roddmaskinen hålls igång under hela de 16 minuterna. Förtydligande standards: Rodd Kalorier kollas när den stannat efter 16 minuter. En får ej dra efter klockan stannat men kalorierna får ticka upp efter 16 min och tas när rodden stannat. Shuttle runs - Vid start får atleten börja springa direkt, men vid varje vändning måste båda fötterna och en hand nudda bakom linjen. - Reps räknas först när man sprungit fram och tillbaka. - Det är inte tillåtet att byta atlet mitt i en rep – en helt rep måste vara klart innan byte sker. - 1 rep = 2 x 5 m Urustning/lag: 1 Concept2 Row 1-3 hopprep (atleters egna) 1 låda (endast en denna gång) 1 wall ball 9 kg 1 wall ball 6 kg 2 wall ball targets på 300 cm för herrar och 275 cm för damer.    Score: Tvådelad score.  - Antal kalorier på rodden - Antal reps på amrap  Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs 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

EVENT 1: “LET IT BURN” For Time Time Cap: 8 minutes 30-20-10 Wall Balls  Box Jump Overs  20 Shuttle Runs (10 laps) after Rounds 30 and 20 Wall Balls: 9kg/6kg Plyo Box: 60cm/50cm

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

10 Scaled Wall Walks 20 Wall Balls 9/6 10 Scaled Wall Walks 30 Wall Balls  10 Scaled Wall Walks  40 Wall Balls

10 Wall Walks 20 Heavy Wall Balls 12/9 30 Strict Handstand Push Ups /Handstand Push Ups (for Women) 40 Heavy Wall Balls

For Time 100 Heavy Wall Balls 12/9 - in MF pairs IGYG 100 Handstand Push Ups - in MF pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees Time Cap: 20 minutes

For Time 100 Heavy Wall Balls 12/9 - in MM pairs IGYG 100 Handstand Push Ups - in MM pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees MMMM Time Cap: 20 minutes

AMRAP 10’ Buy in - 40 knee to chest (team) Directly into * - 30 push up hand release - 20 wall ball (9 kg uomo / 6 kg donna) - 10 shoulder to overhead (40 kg uomo / 25 kg donna) Directly into - Max reps burpees box jump over - Uomo 60 cm / Donna 50 cm (team) * l'intero blocco centrale dovrà essere eseguito da ogni atleta alternandosi con il compagno dopo ogni elemento - il tempo alla fine di questo blocco costituisce il tie-break