WOD Explorer

4 Rounds  2min on / 1min off  15 Deadlift (100/70 kg)  20 alt. Dual DB Front Rack Lunges (2x 22,5 /15 kg) max. Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (100/70kg) • 20 Alternating Dual Dumbbell Front Rack Lunges (2×22,5/15kg) • Max. Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • Dual DB Front Rack Lunge: DBs im Front Rack (beide Enden der DB auf Schulter oder Hände an Griffen); abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. • Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 Dual DB Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (100/70kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. Dual DB Front Rack Lunges (2×22,5/15kg) • ✅ Good Rep: DBs im Front Rack; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DBs nicht im Rack gehalten. Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

4 Rounds  2min on / 1min off  15 Deadlift (80/55 kg)  20 alt. DB Goblet Lunges (1x 22,5 /15 kg) max. Scaled Wall Walks   *one Partner works, one holds Deadhang on Pullup Bar  Workout 25.3 – For Reps 4 Runden • 2:00 Minuten „On“ / 1:00 Minute „Off“ In jeder Arbeitsphase: • 15 Deadlifts (80/55kg) • 20 Alternating DB Goblet Lunges (1×22,5/15kg) • Max. SC Wall Walks in der verbleibenden Zeit Special Rule: • Es kann nur gearbeitet werden, wenn der Partner im Deadhang an der Pull-Up Bar hängt. • Kein Bodenkontakt erlaubt. Sobald der hängende Athlet den Boden berührt → Arbeit muss unterbrochen werden. Score: = Summe aller gültigen SC Wall Walks über die 4 Intervalle Time Domain: • 4× (2:00 On / 1:00 Off) = 12 Minuten Gesamtdauer ⸻ Standards – Übersicht • Deadlift: Hantel startet am Boden, Arme gerade, bis zur vollständigen Hüft- und Kniestreckung. Kein Bouncen erlaubt. • DB Goblet Lunge: DB an einem Kopf vor Brust gehalten; abwechselnde Schritte; gültig, wenn hinteres Knie den Boden berührt und Athlet komplett aufsteht. •SC Wall Walk: Nach CrossFit Open 25.3 Standard → siehe offizielle Scorecard: 👉 CrossFit Games – Open Workout 25.3 Wall Walk Standards (PDF) Wall Walk Open Standard   • Deadhang: Athlet hängt mit beiden Händen an der Pull-Up Bar, Füße dürfen keinen Bodenkontakt haben. Nur dann darf der Partner arbeiten. ⸻ 📄 Judge-Sheet – Workout 3 Workout 25.3 – For Reps (Score = Summe Wall Walks) • 4× Runden à 2:00 On / 1:00 Off • Reihenfolge: 15 Deadlifts → 20 DB Goblet Lunges → Max. Wall Walks • Arbeitszeit nur gültig, solange Partner im Deadhang hängt. ⸻ Movement Standards & No Reps Deadlift (80/55kg) • ✅ Good Rep: Bar startet am Boden; Arme gerade; Endposition = Knie & Hüfte vollständig gestreckt, Schultern hinter Bar. • ❌ No Rep: Kein Lockout; Bar nicht kontrolliert; Abwurf oberhalb Hüfte. DB Goblet Lunges (1×22,5/15kg) • ✅ Good Rep: DB im Goblet Hold vor Brust; hinteres Knie berührt Boden; vollständiges Aufstehen am Ende; abwechselnde Schritte. • ❌ No Rep: Knie berührt Boden nicht; fehlende Streckung oben; DB in anderer Position Wall Walk • ✅ Good Rep: Nach Open 25.3 Standard (siehe Scorecard-Link) • ❌ No Rep: Nicht korrekter Start (beide Hände vor Tape); Ziel-Linie nicht erreicht; unsauberer Bewegungsablauf laut Scorecard. Deadhang (Pull-Up Bar) • ✅ Good Rep: Athlet hängt stabil mit beiden Händen an der Bar; Füße frei vom Boden. • ❌ No Rep: Füße berühren Boden oder Equipment; Partner arbeitet ohne gültigen Hang.

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 15kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups Into: max C2B Pull-Ups

Every 3 minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups into: max C2B Pull-Ups

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-walks 40 Toes to bar 20 Muscle Ups Max m. Handstandwalk (2m. Segmente)

Every 3minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 22,5kg 20 Wall-Walks 40 Toes to bar 20 Muscle Ups Into: Max m. Handtstandwalk (2m. Segmente)

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

3RFT  25 Cal Ski 25 Toes to Ring 25 Dbl Db Box Step Over  25 Deadlifts P1 (P2 Deadlift Hold) 8 Wall Walk Db (15/10kg) Bb (80/50kg) *Athletes work You Go, I Go, except in Deadlifts Time Cap 18 Min

Location: Opvisningshallen Kategori: Mixed TC: 9 min. Score: Antal reps + calories Non stop: Ski ergometer (calories) - 3 min: Wall Walks - 3 min: Single Arm Devils Press - 3 min: Box Jump Over (step down)

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 24 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 32 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 15 KG

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

For Time 12min time cap   24        Toes to bar 7          wall facing handstand push up complex* 50        DUs unbroken 21        TTB 5          wall facing HSPU complexes 50        DUs unbroken 18        TTB 3          wall facing HSPU complexes 50        DUs unbroken       * 1 complex = 1 wallwalk + 2 strict wall facing handstand push ups

For Time 12min time cap   10 Round, You go I go, of   10 Box-Jump-Over 30 DU unbroken 2 Wall facing Handstand Push Up complexes     * 1 complex = 1 wall walk + 2 wall facing handstand push ups

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 9 Toes To Ring Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Pull Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 3 Wall Walks ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

Intermediate  4 rounds  12x HSPU (Athlete A) 6x Synchro Hang Snatch 50/35 12x HSPU (Athlete B)  6x Synchro 1x DB OHS 22,5/15kg  Scale 4 rounds  8x Wall Walk  (Athlete A) 8/8x Synchro Hang DB Snatch 15/10kg 8x Wall Walk (Athlete B)  8x Synchro 1x DB Goblet Squat 15/10kg

For time: 2-4-6-8 wallwalk 4-8-12-16 ctb pull up

Open Kategorie: For time: 50 Synhro Hang DB Snatches (3 Athletes) 40 M:Chest to Bar/ F:Pull ups 30 Synchro double DB Box Step up (2 Athletes) 20 Wall Walks 30 Synchro double DB Box step ups (2 Athletes) 40 M:Chest to Bar/ F:Pull ups 50 Synchro Hang DB Snatches (3 Athletes) Weights: 22,5/15 Rookie 50 Synhro Hang DB Snatches (3) 40 Jumping CTB/Pull ups 30 Synchro double DB Box Step up (2) 20 Wall Walks 30 Synchro double DB Box step ups (2) 40 Jumping CTB/Pull ups 50 Synchro Hang DB Snatches (3) Weightes: 15/10 kg TC: 15 min

Part A (For Time) 1 Round of: 1 Round Run 20 Wall Walks 30 Power Cleans 40 Toes 2 Bar 50m Partner Carry (10min Cap) After 12 Minutes Part B: 1 Round Run for time

8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm

6 Rounds for time 2 scaled Wall Walks 10 alternating DB Snatches (15/10kg) 10/8 cal Row *athletes switch after each round Tie Break after finishing the 5th round

On a 20-minute clock      PART 1 0:00 - 4:00 3RM hang clean and jerk 4:00 - 5:00 - Rest PART 2 5:00 - 13:00 For time 20-40-60-80 double unders 8-6-4-2  wall walk complexes 13:00 - 14:00 Rest PART 3 14:00 - 20:00 1 RM squat clean 2A (part 1 + 3) & 2B (part 2) are two separate scores --- NOTES Prior to starting, set up all measuring lines for the wall walks as shown on the " WORKOUT DESCRIPTION" (link above). Before starting the timer, clearly show the bar and weights to be used. The barbell can be placed anywhere on the floor and may stay pre-loaded to any weight. Qualifier 25.2 is executed on a 20-minute running clock. Part 1 begins at “”3, 2, 1, … Go!” The athlete will have 4 minutes to find the heaviest load possible for 3 reps of the complex: hang clean and jerk. The whole complex should be performed unbroken. The athlete may make as many attempts as they’d like within the 4-minute time cap and may have assistance loading the barbell between attempts. Before any additional attempt, clearly show to the camera the plates about to be used. Any successful attempt where the barbell leaves the ground before the 4-minute time cap will count. The score for this section (Part 1) will be the heaviest successful lift (in kilograms). After a minute rest (4:00 – 5:00), the athlete will have to perform Part 2.  Part 2 begins at 5:00 on the clock with the athlete standing behind the jump rope and the rope on the ground. After “3, 2, 1, … go”, take the rope and perform 20 double unders. After that, move to the wall and perform 8 reps of the wall walk complex, which includes 1 wall walk plus 1 strict chest-to-wall handstand push-up (both counted as 1 rep). Next move back to the jump rope and complete 40 double unders, followed by 6 wall walk complexes. Then 60 double unders, followed by 4 wall walk complexes. The last round requires the athlete to perform 80 double unders and 2 wall walk complexes.   The athlete’s score for Part 2 (25.B) is the time or reps completed by the 13:00 mark (8-minute time cap). From 13:00 till 14:00 the athlete will take a minute of rest. For Part 3 the athlete will have 6-minutes (14:00 – 20:00) to find the heaviest load possible for 1 squat clean. The athlete may make as many attempts as they’d like within the 6-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the barbell leaves the ground before the 20-minute time cap will count. The score for this section (Part 3) will be the heaviest successful lift (in kilograms). There are 2 scores in this workout Qualifier 25.A: Sum of weights of parts 1 & 3. Qualifier 25.B: The time to finish the workout or reps completed by the 8-minute time cap (Part 2).

16 MINUTE WINDOW [2:00] 20 SYNCHRO HIGH KNEES [3] MAX SYNCHRO POWER CLEANS [4] [4:00] 15 SYNCHRO TOES TO BAR [2] MAX SYNCHRO POWER CLEANS [4] [6:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX SYNCHRO POWER CLEANS [4] [8:00] 5 WALL WALKS [1] MAX SYNCHRO POWER CLEANS [4] [10:00] 5 WALL WALKS [1] MAX POWER CLEANS [4] [12:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX POWER CLEANS [4] [14:00] 15 SYNCHRO TOES TO BAR [2] MAX POWER CLEANS [4] [16:00] 20 SYNCHRO HIGH KNEES [3] MAX POWER CLEANS [4] WEIGHTS: 25/35/50/60KG SCORE = MAX REPS OF POWER CLEANS

Brief Description In a Waterfall Style athletes will each complete 2 rounds of the following: 12 Box Jump Overs 24/20" 9 Thrusters 50/35kg 6 Wall Walks Into 1 Final Round with each Athlete completing one element Scaled Option Box Step Overs 24/20" 9 Thrusters 30/20kg 6 Scaled Wall Walks Workout Flow Athletes will all start holding the barrier at the end of the lane. On 3,2,1, Go, the first athlete will move to the box to complete 12 Box Jump Overs, once completed, they will then advance to their barbell to complete 9 thrusters, before moving to the wall to complete 6 wall walks.  Athletes must then run back to the barrier to tag the next team member. The second athlete will then move to the box to complete their round ahead of tagging the third athlete. This process is repeated until all three athletes have completed 2 rounds each. Once the third athlete has completed their second round, they must make their way back to the barrier and their team. From here teams will then complete one final round, with athletes each choosing one element of the sequence. Athletes must tag the next team member after their element, before the next athlete proceeds. Time will be taken once all three athletes are touching the barrier. The score will be time taken to complete all 7 rounds. Movement Standards Box Jump Overs Athletes will start on one side of the box and with a two footed take off, jump onto the box, with both feet landing on the box. Athletes may then choose to step down or jump down the other side before starting the next rep.  There is no requirement for standing tall to extenstion on top of the box. Athletes may not put their hands on their legs or the box for assistance. Thruster Athletes can clean the barbell to start the thruster from a standing front rack position. In one motion, athletes will squat down to hip crease below knee height, and in one motion, stand up pushing the barbell overhead.  The rep will be counted once the barbell reaches above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes may cluster the first rep, with the barbell starting on the floor, performing a squat clean immediately into a thruster in one movement. Dipping back under the barbell during the overhead will not be permitted. Wall Walk Athletes will start the rep lying on the floor with chest, thighs, and feet touching the floor; feel flat against the wall. Hands must touch the tape line. Hands must remain on the tape line until both feet are off the floor onto the wall. From here athletes walk their hands back towards the wall until both hands touch the tape line closer to the wall.  Athletes will then descend back to their starting position, feet must stay on the wall until both hands are back on the starting tape line. The rep will be counted once both the chest, thighs and feet are back on the floor. Hands can touch any part of the tape lines during this movement.

Atlet 1 : 21-15-9 Deadlift 70 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 45 kg 15-10-5 m Handstand walk ( 5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 2,5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 35+ 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Efter varje set 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 55 kg Handstand push-up Mellan varje runda 1 rope climb Atlet 2: 21-15-9 Power clean 35 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Mellan varje runda 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 35+ 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!