WOD Explorer

Your score is the total number of repetitions completed Round 1 0-1 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 1 min, rest 30 sec and next round Round 2 1:30 - 2:30 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 2:30min, rest 30 sec and next round Round 3 3 - 4 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 4 min, rest 30 sec and next round Round 4 4:30 - 5:30 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 5:30 min, rest 30 sec and next round Round 5 6 - 7 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 7:00 min, rest 30 sec and next round Round 6 7:30 - 8:30 (9:00) min 8 deadlifts 100kg 8 bar-facing burpees max unbroken rmu If the athlete moves on to the Ring Muscle Ups before the 8:30 min ends - he can finish his set, but only unbroken and until 9 min It counts as a break-up if you touch the ground, let go from the ring with any hand. 1 Pаунд  0-1 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 1 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 2 раунд 1:30 - 2:30 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 2:30 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 3 раунд 3-4 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 4 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 4 раунд 4:30 - 5:30 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 5:30 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 5 раунд 6-7 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 7 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 6 раунд 7:30 - 8:30 (9:00) хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу макс. кількість віходів на кільцях без розбиву Якщо атлет переходить до віходів на кільцях до закінчення 8:30 хв., він може продовжити свій підхід, але лише без розриву та до кінця 9 хв. Розбивом рахується, якщо ви торкнулися землі, відірвали будь-яку руку від кілець.

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat  1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

4 intervals for time, interval 2,5 min, rest 1 min between intervals 10 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time 4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time

4 intervals for time, interval 2,5 min, rest 1 min between intervals 12 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time

4 intervals for time, interval 2,5 min, rest 1 min between intervals 10 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time

4 intervals for time, interval 2,5 min, rest 1 min between intervals 12 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time

 RX+ For Time: 30m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each, 5m unbroken sections) 20m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) 10m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) (8 min cap)  RX For Time: 30m Sync 1DB Overhead Walking Lunges 8 Wall Walks 20m Sync 1DB Overhead Walking Lunges 8 Wall Walks 10m Sync 1DB Overhead Walking Lunges 8 Wall Walks (8 min cap) (22.5/15kg) 

For Time: 5 Wall Walk 50 Wall Balls (9/6kg) 5 Wall Walks 50/35 cal Echo Bike (8 min cap)

TEAMS SCALED 12 min AMRAP: 30 Cal row 6 Wall walks 10 Pull-ups   TEAMS ROOKIE 12 min AMRAP: 20 Cal row 6 Wall walks 20 Sit-ups TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

TEAM EVENT 4 - MAKE YOUR MOVE RX DIVISION 4X20+20/40+40/60+60/80+80 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X5+5/10+10/15+15/20+20 HANDSTAND PUSH UPS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 10 MINUTES KG: 50/35KG   TEAM EVENT 4 - MAKE YOUR MOVE SPORT DIVISION 4X10+10/20+20/30+30/40+40 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X1+1/2+2/3+3/4+4 WALLWALKS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 8 MINUTES KG: 25/40KG

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

4 INTERVALS 3 MINUTES EACH PARTNER 1 - INTERVALS 1 AND 3 PARTNER 2 - INTERVALS 2 AND 4   BUY-IN: 3 ROPE CLIMBS / 2 (MOT) 6 WALL WALKS / 4 (MOT) 9 PULL-UPS / 6 (MOT) IN REMAINING TIME AMRAP: POWER CLEANS 60/35   RESULT - POWER CLEANS  

8 min AMRAP: P1:CALORIE ROW P2:3x Wall-walk 9x TTB 15x Wall-ball   Working at the same time     Rowing: MM 150 cal MF 130 Cal FF 110 Cal Tiebreak Rowing time P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch.  When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls.  Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)   

8 min AMRAP: P1:CALORIE ROW P2:3x Wall-walk 9x TTB 15x Wall-ball   Working at the same time     Rowing: MM 150 cal MF 130 Cal FF 110 Cal Tiebreak Rowing time P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch.  When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls.  Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)    8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg)     Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch.  When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

AMRAP 2 MAX HANDSTAND PUSH UPS RX MEN: 8CM DEFICITE 35+ MEN: 4CM DEFICITE RX/35+ WOMEN: FLAT SPORT/45+ MEN AND WOMEN: WALLWALKS (SCALED VERSION FROM OPEN)   THERE IS 2 MIN REST FROM EVENT 3A BEFORE THE EVENT 3B START   THERE IS NO TIEBREAK FOR EVENT 3B

FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN