WOD Explorer

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).

AMRAP 10min: 1-2-3-4-5-6-7-8-... Dumbell Devils press 2x22.5/15kg Burpee box jump over 60/50cm *After each set 8 Chest to bar pull-ups ***Score is total number of reps (Devils press + BBJO + CTB) Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start standing tall infront of the dumbells. On the mark 3, 2, 1 and go, athletes perform 1 Devils press, then 1 Burpee box jump over and then does 8 Pull-up movements. After that is completed athletes moves to 2 Devils presses, 2 Burpee box jump overs and 8 Pull-up movements.  Each round you add one rep to both Devil presses and Burpee box jump overs, but number of Pull-up movement stays the same. You are working until all 10 minutes are expired. Timer has to be visible in whole video. Standards Devils press – Both palm has to be on dumbells throughout the whole movement.  Rep starts with chest is touching both dumbells and finishes when dumbells are overhead with knees, hip, shoulders and elbows in extended position. Dumbells can be lifted both in „Snatch“ and „Clean&jerk“ style as long as it finishes above head with whole body extended. Burpee Box jump over – Rep starts with chest and thighs touching the floor, return to both feet. Jumping and stepping in and out of burpee is permitted. Athlete must use two foot takeoff for box jump, both feet must touch top of the box. Both jumping and stepping down is permitted. No other part of the body can't make contact with the box. Chest to bar – Rep start with both arms fully extended and feet of the ground. The rep is credited when chest clearly touches the bar at or bellow collarbone. Using gymanstics grips is permitted, but not with tape wrapped bar. Pull-up – Rep start with both arms fully extended and feet of the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Using gymanstics grips is permitted, but not with tape wrapped bar.

AMRAP 7min: 1000m/900m Row Max reps Clean and Jerk 90/60kg ***Score is total reps of Clean and jerk Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start while seating on Concept2 rower.  On the mark 3, 2, 1 and go, athletes row 1000(m)/900(f) meters on Concept2 rower. After you have rowed 1000/900m you start working on Clean&Jerks. You are working until all 7 minutes are expired. Timer has to be visible in whole video. Standards Row – Row starts with athlete sitting on Concept2 rower. Prior to starting hand must be off the handles. Row start from 0m and athletes row until 1000m for males or 900m for females.  Athlete can get off the rower only when rower screen has passed prescribed meters. Clean&Jerks - For clean, athlete must bring barbell from floor to shoulder/front rack position in one smooth motion. Any style of clean in permitted: muscle, power, squat or split. While doing clean, no other part of the body except feet can touch the floor.  For Jerk, athlete must bring barbell from shouldr/front rack position to overhead in one smooth motion. Any style of Shoulder to overhead is permitted: strict press, push press, power jerk, squat jerk or split jerk. At the top of the jerk knees, hips, shoulder and elbows must reach full extension with the barbell directly over middle of athlete’s body and the feet in line under the body. Any style of Snatch in not permitted.

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 SU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 SU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 SU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 2 - Promenade FTP-TESTING (20 MIN FOR MAX AVE/WATT) 1+1/2+2/3+3/4+4Min per Person 0-1 A1 : 1-2 A2 2-4 A1 : 4-6 A2 6-9 A1 : 9-12 A2 12-16 A1 : 16-20 A2

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS (9/6)  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. Toes up 25 Toes up (shared) 50 WBS (9/6)  25 Toes up (shared) 25 sync. Toes up 50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets RX 1st :  8 Ropeclimbs  + max Reps alt Fatbar-Thruster  2nd:  16 BMU +  max alt Fat-Thruster 3rd:  32 C2B + max Reps alt.  Fatbar-Thruster 4th:  48 Pullups + max Reps alt. Fatbar-Thruster RX: 53/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Intermediate 1st :  6 Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  12 BMU + max alt Fatbar-Thruster 3rd:  24 C2B + max Reps alt.  Fatbar-Thruster 4th:  36 Pull ups + max Reps alt. Fatbar-Thruster INT: 48/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Scaled 1st :  4  (Short) Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  16Pull ups + max alt Fat-Thruster 3rd:  6 (Short) Ropeclimbs + max Reps alt.  Fatbar-Thruster 4th:  24 Pull ups + max Reps alt. Fatbar-Thruster SC: 38/28

RX 21-15-9 each, alternating full rounds (Cap 12min) Calories Row Burpee Jump Over Rower At 12min mark right into: For total weight P1+P2 (Cap 7min) 1RM Clean & Jerk  SCALED 21-15-9 each, alternating full rounds (Cap 12min) Calories Row Burpee Step Over Rower At 12min mark right into: For total weight P1+P2 (Cap 7min) 1RM Clean & Jerk 

AMRAP 8min RX 60 Double Unders (30 each) 40 KB Goblet Squats 53/35lb (split anyhow) 20 Toes to Bar (synchronized) SCALED 60 Single Unders (30 each) 40 KB Goblet Squats 35/26lb (split anyhow) 20 50% Toes to Bar (synchronized) 

AMRAP 6min 10 Air Squats 10 Jumps Over Kettlebell 10 American Ketlebell Swings 

WORKOUT 1 – 'MIXED MODE' 12min AMRAP switch after full round – abwechselnd im Team:  Kids*: -   10 Burpees -   10 DB Snatches 2,5/5kg -   10 Plate Step Overs  Time Cap: 12 Minuten *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

WORKOUT 2 – 'POWER BLITZ' Team-Style – Beide arbeiten gleichzeitig an ihrer Station Buy-In (gemeinsam):  20 Wall Balls   Dann abwechselnd im Team: - 5 Deadlifts - 5 Ground to Overhead - 5 Plate Step Over  Kids*: Wall Balls: Medizinbälle 2kg Deadlifts: 5kg DBs Ground to Overhead: 5kg Plate  Step Overs über Plates ohne Gewicht Time Cap: 4min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

WORKOUT 3 – 'SKILL ZONE' Chipper – Team im Wechsel (eine Person arbeitet, die andere pausiert):  Kids*: -   20 Sit-Ups -   20 Air Squats -   2x 5m Bear Crawl -   50 Single Unders -   10 Hands on Box Push-ups -   20 Air Squats -   20 Ring Rows (verkürzter Winkel) Time Cap: 10min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

FOR TIME: 1600 METER RUN [ATHLETE 1] 2000 METER BIKE [ATHLETE 2] 1000 METER ROW [ATHLETE 3] 500 METER SKI [ATHLETE 4] SCORE = TOTAL TIME COMPLETED  AS A TEAM YOU MUST DECIDE WHO DOES WHAT MUST BE COMPLETED IN ORDER EACH ATHLETE MUST NOT START ON THEIR STATION UNTIL THE PREVIOUS MEMBER IS FINISHED MUST TAG THE NEXT PERSON IN

EMOM 12: 5 REP MAX FRONT SQUAT [ATHLETE 1] 4 REP MAX FRONT SQUAT [ATHLETE 2] 3 REP MAX FRONT SQUAT [ATHLETE 3] 2 REP MAX FRONT SQUAT [ATHLETE 4] SCORE = COMBINED POWER OUTPUT  PAIR 1 WILL BEGIN 0-6 MINUTES PAIR 2 WILL THEN BEGIN 6-12 MINUTES EACH INDIVIDUAL WILL ALTERNATE EMOMS MUST BE CLEANED FROM THE FLOOR YOU CAN SQUAT CLEAN FIRST REP 

AMRAP 12: [PAIR 1] 8 SYNCHRO DUMBBELL GROUND TO OVERHEAD 8 SYNCHRO BURPEE OVER DB SPRINT AND TAG NEXT PAIR [PAIR 2] 8 SYNCHRO DUMBBELL THRUSTERS 8 SYNCHRO BURPEE OVER DB WEIGHTS: 1X10KG, 1X12KG, 2X15KG, 1X22.5KG SCORE = TOTAL ROUNDS & REPS COMPLETED ONCE YOU HAVE CHOSEN YOUR WEIGHT YOU MUST STICK WITH IT THROUGHOUT WORKOUT YOU CAN DB SNATCH OR CLEAN & JERK