WOD Explorer

23.1A 0-5min to Find 7RM Back Squat 5-10min to Find 5RM Bench Press 10-15min to Find 3RM Strict Press (from the rack) SCORE: Total Score of Best Lifts of Each Movements. Rest 1 min 23.1B / 4 min Time Cap / Buy In 40 Box Jump Overs * In remaining time AMRAP Handstand Walk / Dumbbell Overhead Walking Lunges (5m Section) * Tie Break Time SCORE: Total Number of Reps completed in Time after 40 Box Jump Overs. Rx; Masters 35-40; Masters 35-40; Masters 40+ (Men Only): Handstand Walk Masters 40+ (Women Only); Scaled: Dumbbell Overhead Walking Lunges Masters 40+ (Women Only): 2×15kg Scaled: 2×15kg/10kg

23.2 AMRAP 18min 18 Calories on Concept 2 Rower 15 Toes to Bar / Knees Raises 12 Single Arm Devil Press Alt 9 Bar Muscle-Ups / Chest to Bar Pull-Ups / Chin Over Bar Pull-Ups SCORE: Number of Reps Completed in 18 minutes Time Cap Rx; Masters 35-40; Masters 40+; Scaled (Men Only): Toes to Bar Scaled (Women Only): Knees Raises Rx; Masters 35-40; Masters 40+: 22.5kg/15kg Scaled: 15kg/10kg Rx; Masters 35-40; Masters 40+ (Men Only): Bar Muscle-Ups Masters 40+(Women Only); Scaled (Men): Chest to Bar Pull-Ups Scaled (Women): Chin over Bar Pull-Ups

PART A in 10 minutes build up a Heavy set of Snatch PART B in 10 minutes build up a Heavy set of Clean & Jerk PART C with 50% of PR done on PART B perform: 3 Power Cleans 3 Front Squats 3 Shoulders to Overhead

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

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.

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

For all workouts and standards please follow the link here

On a 12 Minute rolling clock: 3 Minutes to establish your 3 Rep Max: Overhead Squat Score is highest weight in KG completed as a 3-Rep complex Rest 1 Minute: Proceed directly into Qualifier Test 1b 8 Minute AMRAP: Box Jump Over Power Cleans Ascending Reps. Start at 3 reps per movement. Each round increase the reps by 3. Eg: Round 1 3 Box Jump Over + 3 Power Cleans Round 2 6 Box Jump Over + 6 power Cleans Round 3 9 Box Jump Over + 9 power Cleans continue adding 3 reps after each completed round until the 8 minute time cap Score is Reps completed to standards Box Height: Male: 60cm Female: 50cm Power Cleans: ELITE MEN: 60kg ELITE WOMEN: 40kg ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg MASTERS WOMEN 45+: 25kg Athletes submit 2 scores for verification BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Flow. on a 12 minute clock Part a. At the start of time, Athletes have 3 minutes to establish a 3 Rep Max Overhead Squat.   Male athletes use a 20kg Bar, Female 15kg Bar. Athletes are permitted to use a rack in this workout and CAN preload the bar before the clock starts.  Athletes may choose not to use a rack - in which case the 1st rep of the complex can be a squat snatch. Athletes unrack their bar and establish the bar overhead.  They then proceed to perform 3 overhead squats unbroken (a complex).  When 3 good reps are completed Athletes may drop the bar or rerack anyhow.  Dropping the bar behind the body will result in a no rep for the entire complex.  Good reps mean that each of the 3 reps in the complex are performed such that they comply with the movement standards. Transition After the 3 minute timecap for the complex athletes must rest 1 minute (until the clock reaches 4 minutes) Standards. Each rep in the complex starts with the bar held overhead with knees, hips, shoulders and elbows at full extension and the bar directly over or slightly behind the midline. Athletes squat with the bar maintained in the overhead position until their hip crease is CLEARLY below the plane of the top of the knee cap/patella.  They then return to a stable standing position with the bar maintained in the overhead position and knees, hips, shoulders and elbows at full extension. All three reps in the complex MUST comply with these standards Athletes MUST perform the complex either at side profile or 45 degrees to the camera. No Reps. Common no reps are seen where Athletes do not squat below parallel, where they are not at full hip extension and where the bar is dropped before full extension is achieved at the end of a rep/complex. Part b. At 4 minutes Athletes start an 8 minute AMRAP of Box Jumps Overs and Power Cleans.  A second bar preloaded to the prescribed weight for an Athlete’s category may be used. Box Height: 60cm Male, 50cm Female Power Clean Weights:  ELITE MEN: 60kg ELITE WOMEN: 40kg  ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg  MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg  MASTERS WOMEN 45+: 25kg Flow Athletes perform 3 reps Box Jumps Overs and 3 Power Cleans at the prescribed height/weight.  Once 3 reps are completed on each movement Athletes perform 6 Box Jump Overs and 6 Power Cleans in round 2, 9 for round 3 and so on.  After each completed round Athletes MUST increase the reps by 3 on each movement until the 8 Minutes is completed. Athletes MUST face the camera for the box jump overs and power cleans. Standards Box Jump Over Movement starts with Athlete standing on one side of the box.   Athlete jumps with a TWO FOOT take-off to the top of the box with two feet clearly in contact with the box. .   Athletes may either jump or step down from the box.  The athlete may face any direction during the box jump-over.   The athlete may jump over the box entirely - If so, they must pass over the box and not around it.  No part of the athlete’s body other than their feet may make contact with the box during an attempt; hands/arms may not make contact with the legs during any attempt. The rep is credited when both feet touch the ground on the opposite side. Power Cleans The movement starts with the bar on the floor Athlete lifts the bar to the shoulder and front rack position in one smooth motion. Movement is complete and rep is credited when the bar is on the shoulders in front-rack position with elbows in front of the bar and athlete standing with full extension of hip, knee and ankle and feet in line under the body. Athletes who use a split clean or ‘starfish’ their feet wider than their shoulders must return the feet in line under the body for the rep to count No Reps Commonly seen for lack of extension before bar return starts for power cleans.  Extension includes both elbows being in front of the plane of the bar at full extension.

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

2-2-2 min AMRAP 1 min. REST between sets 1. MAX. Calories ROW 2. Partner A: Devil press     Partner B: Plank 3. MAX. Calories BIKE

For time 100 Wall ball alternate 15 shuttle run  75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.

6 ROUNDS 10 Thruster 10 Weighted sit ups I GO YOU GO directly into.. Burpee over bar

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 20kg 25kg 30kg 35kg 40kg 45kg 47kg 50kg Max. Calorie Ski Erg Clean: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 40kg 45kg 50kg 55kg 60kg 65kg 67kg 70kg Max. Calorie Ski Erg Clean: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg Clean: 55kg 60kg 65kg 70kg 75kg 80kg 82kg 85kg Max Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg Clean: 85kg 90kg 95kg 100kg 105kg 110kg 115kg 120kg Max. Calorie Ski Erg

AMRAP18 800m Medball Run 4kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 30kg 40 Calorie Row 30 Sandbag over Object 30kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandball Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50 kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 9kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 65kg 40 Calorie Row 30 Sandbag over Object 65kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

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)