WOD Explorer

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.

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

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

A - For Time 10/10 Sync DB Push Press - 5kg 20m Sync DB Walking Lunge 10/10 Sync DB Push Press -2min Rest- B - For Time 4 Wall Walks (Share) 20 Sync DB Goblet Squats - 8kg 12 Sync Knee Raises A - Time cap 5 min B - Time cap 5 min

3 rounds for time of: 10 syncronized dumbbell snatches 10 toes-to-bar / knee-raises 10 alternating handstand push-ups / wall-walks Score is time to complete 3 rounds or total reps (if timecapped).

3 rounds for time of: 12 syncronized dumbbell snatches 8 knee-raises 4 alternating wall-walks (partial for kids) Score is time to complete 3 rounds or total reps (if timecapped).

WOD 3 - Timecap 11 Minutes For Time ROCKET 75 Double Unders  30 Handstand Pushups 30 Cal Row 30 Double Dumbbell Thrusters 22.5kg/15kg 20 Handstand Pushups 20 Cal Row 20 Double Dumbbell Thrusters  10 Handstand Pushups 10 Cal Row 10 Double Dumbbell Thrusters  75 Double Unders  KENNEDY 50 Double Unders  10 Wall Walks 30 Cal Row 20 Double Dumbbell Thrusters 22.5kg/15kg 10 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  10 Handstand Pushups  10 Cal Row 10 Double Dumbbell Thrusters  50 Double Unders WOOD 30 Double Unders / 60 Single Unders 5 Wall Walks  30 Cal Row 20 Double Dumbbell Thrusters 15kg/10kg 5 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  5 Wall Walks 10 Cal Row 10 Double Dumbbell Thrusters  30 Double Unders / 60 Single Unders WOD 3 Score – Time to complete the workout, or total reps completed within the time cap Scaling // Rocket: HSPU scaled to 15/10/5 wall walks at ranking penalty Kennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penalty Wood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders. Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00. Movement Standards //  Double Unders This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s. Single Unders This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts .  Handstand Pushups A tape line is placed 10 inches from the wall and 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 Wall Walks Set Up -  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. On the command Go a visible hand release must be made before any other movement is made. 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 before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line. Partial Wall Walks 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed. ◦ No part of the hand may be touching the line.  2. Both hands must remain in front of the tape until both feet are on the wall.  3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  ◦ The fingers may NOT be touching the tape line.  4. On the descent, the feet must remain on the wall until both hands are in front of the tape line.  ◦  No part of the hand may be touching the line.  5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed. ◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.   ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no rep Double Dumbbell Thrusters The athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted. Row Monitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

A) For Time: 30 Snatches @40/60 1' rest B) For Time: 10 m HSW 20 C2B 15 TTB 20m HSW + 2xPirouette 15 TTB 10 Bar MUs 10 m HSW Masters 40+: ohne Piourette Masters 50+: @30/40 kg, 5 WallWalks, 10m HSW, 10 WallWalks, 20 Pull ups dann 20 C2B TimeCap: 4 & 9min

A) For Time: 30 Snatches 15+: 20/30 12+: @15/20 (below knee Snatches) 1' rest B) For Time: 15+ 6 m HSW 20 Pull ups 15 TTB 10m HSW + 1xPirouette 15 TTB 5 Bar MUs 6 m HSW B) For Time: 12+ 5 WallWalks 20 Pull ups 15 Single Leg TTB 6m HSW 15 Single Leg TTB 5 C2B 10 WallWalks TimeCap: 4 & 9min

For Time: 10 WallWalks 10 Snatches @25/35 20 Pull ups Synchro 15 TTB Synchro 5 Snatches 10m HSW - split 5 Snatches 15 TTB Synchro 10 C2B Synchro 10 Snatches 6m HSW - each

8min AMRAP 10 Deadlifts @65/ 90 15 kipping HSPUs 10 Deadlifts @85/ 120 15 strict HSPUs 10 Deadlifts @105/ 140 15 Wallfacing HSPUs 10 Deadlifts @115/ 160 ME WallWalks

8min AMRAP A) 10 Deadlifts @65/90 10 WallWalks B) 10 deadlifts @85/120 20 Wallfacing HSPUs C) 10 Deadlifts @105/140 20 strict HSPUs D) 10 Deadlifts @115/160 20 kipping HSPUs into: ME Synchro Dumbbell Thruster all @22,5/30 kg Choose which person does which part.

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg 

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

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.

"THE CLIMB" SKALAD 10 sync knee raises  5 wall walks split anyhow  25 sync laterala burpees over bar  10 sync knee raises   5 wall walks split anyhow 20 sync bar facing burpees  10 sync knee raises   5 wall walks split anyhow 15 sync burpee box jump over 50 cm 10 sync knee raises   5 wall walks split anyhow 10 sync burpee box jump over 50 cm TIME CAP: 16 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, starta med 10 synkade knee raises (det är ok att använda j-hooks på sidorna för att komma upp i riggen). Därefter - dela på 5 wall walks. Dela hur ni vill.  Efter det genomför ni 25 synkade laterala burpees over bar. Sedan börja om vid riggen igen och jobba igenom workuten tills alla reps är genomförda.  Utrustning/lag: 1 skivstång 15 kg (laddad med två 10 kg bumper plates) 2 Plyo Box Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

3x 3min On / 1min Off 24 syncro KB Squats  18 syncro KB Hang to Overhead  max HSPU / Wallwalks / One arm Devils Press  M 32/24 & 22.5 F 24/16 & 15

RX (16-44)   8 Wall Walks 20 Box Get Overs 30 Deadlift  40/30cal. Air Bike 30 Deadlift  20 Box Get Overs    8 Wall Walks    Wand Abstände:  M-155/25cm; W-140/25cm Gewicht:  85/60kg Boxhöhe: 75/60cm ______________ RX (45+)   6 Wall Walks  10 Box Get Overs  20 Deadlift  30/20cal.Echo Bike 20 Deadlift  10 Box Get Overs    6 Wall Walks    Wand Abstände:  M-155/35cm; W-140/35cm Gewicht:  70/50kg Boxhöhe: 60/50cm   RX (all categories)  TC. 13MIN ________________   SCALED (16-44)   4 Wall Walks  10 Box Get Overs  20 Deadlift  30/20cal. Echo Bike 20 Deadlift  10 Box Get Overs    4 Wall Walks    Wand Abstände:   M-155/35cm; W-140/35cm Gewicht:  60/40kg Boxhöhe: 75/60cm ______________ SCALED (45+) 10/10 Taps over Line [feet off the ground!]  10 Box Step Ups / Jumps  20 Deadlift  25/18 cal. Echo Bike 20 Deadlift  10 Box Step Ups / Jumps  10/10 Over the Line Taps  [feet off the ground!]    Wand Abstände:    140/130cm Gewicht:  50/30kg Boxhöhe: 60/50cm SCALED (all categories) TC. 11MIN ________________ Beschreibung siehe Video link... Fragen?! schreibe in die  "AREA57" Whats App Gruppe

3 Rounds for Time 2 Wall Walks 10 Box Jump Over 12 alt. Dumbbell Snatches Box High 24"/20" Dumbbell 15/10kg

Wod 1. Skills. Pointchaser. 6 runder på tid, med en remain time, så timecap er 10 minutter. Buyin i hver runde: 12 t2b. 8 Sync. KB Thrusters. Mænd: 24/20 kg. Damer: 16/12 kg. Runde 1:12 skills på væggen/gulvet. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen/Gulvet. Runde 4: 12 skills i baren. Runde 5: 12 Wallwalks. Runde 6: Max ropeclimbs. Obs. ved Competitors: vi har defineret runde 5 og 6.

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

This workout is performed in four elimination rounds.  Athletes must complete the sequence exactly as written in each round. Round 1 - 14 Athletes 1 Wall Walk 4 Clean and jerk 1 Wall Walk 4 Clean and jerk Time cap: 60s Weight: 40 kg Elimination: 6 athletes are eliminated Advancing: Top 8 athletes move on to Round 2 Round 2 - 8 Athletes  1 Wall Walk 3 Clean and jerk 1 Wall Walk 3 Clean and jerk Time cap: 60s Weight: 50 kg Elimination: 4 athletes are eliminated Advancing: Top 4 athletes move on to Round 3 (Semifinal) Round 3 - 4 Athletes (Semifinal) 1 Wall Walk 2 Clean and jerk 1 Wall Walk 2 Clean and jerk Time cap: 60s Weight: 60 kg Elimination: 2 athletes are eliminated Advancing: Top 2 athletes move on to the Final Round Round 4 - FINAL  1 Wall Walk 1 Clean and jerk 1 Wall Walk 1 Clean and jerk Time cap: 60s Weight: 70 kg This round determines the event winner Notes Athletes are ranked based on finishing time. If fewer athletes complete the round than available advancement spots, ranking is determined by total completed reps. Scoring & Ranking Athletes are ranked strictly by finishing time in each round. The timing system records results with hundredths of a second, ensuring precise ranking and eliminating ties. If an athlete does not complete the required work within the 90-second time cap, they are ranked below all athletes who finished and placed according to the total number of completed reps

AMRAP 10 16 2xDB Box Step Over @22,5/15 , Mid/low 8m (2x4m) HSW rx -55, +55 sc 4 hr wall walk 8m (2x4m) 2xDB Front rack Lunges @22,5/15 RX 30-44 @22.5/15 HSW 45-54 @17.5/12.5 HSW 55- @15/10 HR Wall walk Scaled 30-44 @17.5/12.5 HR Wall walk 45-54 @15/10 HR Wall walk

for time 1 round / each: 200m Run 1 Wall Walk 2 rounds / each: 200m Run 2 Wall Walks 3 rounds / each: 200m Run 3 Wall Walks 4 rounds / each: 200m Run 4 Wall Walks Ablauf: -Start hinter dem Laufband (beide) -während Partner A 200m läuft, macht Partner B einen Wall Walk, dann findet ein Wechsel statt und Partner B läuft 200m, während Partner A einen Wall Walk macht. Dann geht es weiter zu 2 Runden: A - 200m Run, B 2 Wall Walks, B 200m Run, A 2 Wall Walks + zweite Runde. Dann weiter zu 3 Runden @ 3 Wall Walks... -Dem Partner darf beim Wall Walks ausgeholfen werden, aber erst nach Absolvieren der 200m Laufen. -Mehr als 200m dürfen nicht gelaufen werden. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

RX - AMRAP 7 6x Wallwalks 12x Front rack lunge 60/40kg Scaled-  AMRAP 7 6x Wallwalks (reduced) 12x Front rack lunge 35/25kg

Relay style (5/6 per team) and two heats with 4 lanes per heat.  16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option) 20 HLR or 15 TTB 30 Wall Balls (6/9kg) 2 x 6m length dual KB front rack walking lunges (12/20) 10 Barbell Cleans (35/50) 10 C&J 10 thrusters Score is time - workout ends when last athlete crosses the cone/line.

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

For Time 2-4-6-8-10-12-14-16-18-20 Alternating Dumbbell Snatch Box Jump Over 60/50cm 1-2-3-4-5-6-7-8-9-10 Wall Walks Time Cap: 20 Minuten Scaled: Männer: 15 kg dumbbell Frauen: 10 kg dumbbell Step-Over erlaubt Wall Walk: verkürzter Standard RX: Männer: 22,5 kg dumbbell Frauen: 15 kg dumbbell Wall Walk: siehe Movement Standard KEIN Box Step over erlaubt

For Time 30 Dumbbell Hang Clean to Overhead Arm 1 10 Wall Walks (Scaled: 5 Wall Walks) 30 Dumbbell Hang Clean to Overhead Arm 2 10 Wall Walks (Scaled: 5 Wall Walks) Weights: Rx Men 22,5kg Women 15kg  Weights: Scaled  Men 15kg Women 10kg Synchro in TEAM Edition!