WOD Explorer

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.

00:00-15:00 PART A: MIDLINE SPIN FOR TIME: 40/40 CALORIE ROW (2 ATHLETES) 20 SYNCHRO FRONT SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 40 SYNCHRO BACK SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 20 SYNCHRO OVERHEAD SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) SCORE: TIME WEIGHT: 50/35KG FORMAT: In teams of four, complete the following workout as fast as possible. Two athletes will work at a time on the rower while the other two rest, switching as needed. Begin with a 40/40 calorie row, then all four athletes complete 20 synchronized Front squats together. Return to the rower for another 40/40 calorie row with two athletes working. Next, all four athletes perform 40 synchronized back squats. After that, complete a 40/40-calorie row with two athletes working, followed by 20 synchronized overhead squats as a team of four. Finish the workout with a final 40/40 calorie row by two athletes. The score for this workout is the total time taken to complete all movements. Score: Time  15:00-21:00 Substitution  21:00-45:00 l Part B: Treasure Chest  FOR TIME IN A RELAY: A-B-C-D ATHLETE A: 6-9-12-15  DUAL DB GTOH @20/15kg DB BENCH PRESS @20/15kg   SWAP ONCE DONE Workout Description (For Time): The workout begins with Athlete A, who will complete their section individually for time.  They will perform: 6 reps of dual dumbbell ground to overhead (snatch or clean and jerk), followed by 6 reps of dual dumbbell bench press Then 9, 12, and 15 reps of each movement in the same order. Once Athlete A finishes, Athlete B will complete the same sequence, followed by Athletes C and D. Each athlete has a 6-minute time cap. If an athlete finishes before their time cap, the next athlete may start immediately, allowing the team to gain a time advantage. Score: Time or Total Reps should any athlete not complete the couplet  Tie-Break: Reps 45:00-51:00 Substitution  51:00 – 60:00 | Part C – BlackBird Takes Flight Workout: 1:30 AMRAP – Male/Female Pair 1 1:30 AMRAP – Male/Female Pair 2 (Repeat this rotation for each round) Round 1: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 40/30 kg Round 2: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 50/35 kg Round 3: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 60/42.5 kg Flow: The workout is completed in mixed pairs (1 male + 1 female), with Pair 1 starting the first 1:30 interval, followed by Pair 2 for the next 1:30. This alternating pattern continues for all three rounds. Each pair will begin their interval by completing the required rope climbs for that round. Once all rope climbs are complete, they will use the remaining time in their 1:30 window to perform max synchro snatches at the designated weight. Synchro standard: Both athletes must reach full lockout overhead simultaneously for each rep to count. The score is the total number of WEIGHT accumulated across all rounds and pairs.

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

AMRAP 12 I Go You Go x 8 Rounds(Total) 5 Clean & Jerk 40/25kg 15 Knees to Chest Max Reps SYNCRO Clean & Jerk in the remaining time

AMRAP 12 I Go You Go x 8 Rounds(Total) 5 Clean & Jerk 50kg 10 Toes to Bar Max Reps SYNCRO Clean & Jerk in the remaining time

For Time: 50 Cal Row (Split) * 40 DB Snatch 15/10kg (Split) 30 SYNCRO Box Jump Over 20 Horizontal Row (Split) 10 Wall Walk (Split) ** 20 Horizontal Row (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 15/10kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 50 Cal Row (Split) * 40 DB Snatch 22,5kg (Split) 30 SYNCRO Box Jump Over 20 Pull-ups (Split) 10 Wall Walk (Split) ** 20 Pull-ups (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 22,5kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 21 Partner Deadlift 140/120kg 15 Syncro Bar Facing Burpees 3 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 3 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 21 Partner Deadlift 160kg 15 Syncro Bar Facing Burpees 9 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 6 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

WORKOUT DESCRIPTION IQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 min time cap. 24.1A For Time, TC 10 min 40 Cal Row 21 High Box Jump Over 21 Overhead Squats 50/35kg  30 Cal Row 15 High Box Jump Over 15 Overhead Squats 70/50kg  20 Cal Row  9 High Box Jump Over 9 Overhead Squats 90/65kg Rest until 10 min mark then:  24.1B For Weight, TC 5 min 1 Squat Snatch  1 Power Snatch  1 Overhead Squat 1 Power Snatch  1 Squat Snatch   NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 Calories, the athlete may proceed with 21 high Box Jump Over, before moving on to the 21 Overhead Squats. The athlete will then perform 2 more rounds of rowing, high Box Jump Over and Overhead Squats with descending reps and ascending weight. After finishing the 9 Overhead Squats, the athlete will wait until the 10 min mark before proceeding to establishing a complex for max weight of Squat Snatch, Power Snatch, Overhead Squat, Power Snatch & Squat Snatch. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite, Master 35: - Male: 50/70/90 kg - Female: 35/50/65g Intermediate, Master 40, 45, Teens: - Male: 40/60/80 kg - Female: 30/40/55kg SCORE: This is a double-scored workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls  20 Strict Handstand Push-Ups  30 Chest-to-Bar Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Bar Muscle-Up  40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls  20 Kipping Handstand Push-Ups 30 Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE:  This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION IQ24.3 This workout is for reps. Time cap: 13 min 3 Rounds  12 Double Dumbbell Hang to Overhead 2x30/22,5kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg NOTES This workout begins with the athlete standing in front of the dumbbells, not touching anything. At the call of “3, 2, 1 ... go”, the athlete may start with 12 double dumbbell hang to overhead, followed by 24 double under. The athlete will perform 3 rounds with the heavyweight. After the first part, the athlete will perform 3 rounds in the same rep scheme with the middleweight of the dumbbells, before completing 3 rounds of the same rep scheme with the lightweight of the dumbbells. After the athlete has finished all 9 rounds of double dumbbell hang to overhead and double under, max reps devil press have to be performed until the time cap (13 minutes). WEIGHTS Elite, Master 35: - Hang to Overhead: 2x30/22,5kg, 2x22,5/15kg, 2x15/10kg -Devil Press: 2x15/10kg Intermediate, Master 40, 45, Teens: 6 rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg SCORE: This workout is for reps. The score is the total number of reps performed in the whole workout. The 3x3 rounds part includes 324 reps and then you add the number of reps from the devil press.  Example:  Athlete A finished the workout with 24 devil presses then his/her score is:  324 + 24 = 348 reps 

WORKOUT DESCRIPTION TQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 minute time cap. 24.1A For Time, TC 10 min 40 Cal Row  21 High Box Jump Over  21 Front Squats 60/40kg  30 Cal Row 15 High Box Jump Over  15 Front Squats 80/55kg  20 Cal Row 9 High Box Jump Over  9 Front Squats 100/70kg 24.1B For Weight, TC 5 min 1 Squat Clean  1 Power Clean  1 Front Squat  1 Power Clean  1 Squat Clean NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 calories, the athlete may proceed with 21 high box jump over, before moving on to the 21 front squats. The athlete will then perform 2 more rounds of rowing, high box jump over and front squats with descending reps and ascending weight. After finishing the 9 front squats, the athlete will wait until the 10-minute mark before proceeding to establish an unbroken complex for max weight of squat clean, power clean, front squat, power clean & squat clean. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite Team: - Male: 60/80/100 kg - Female: 40/55/70 kg Intermediate Team: - Male: 40/60/80 kg - Female: 30/40/55 kg SCORE This is a double-scored Workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups.   WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team:  40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups  50 Wall Balls 20 Kipping Handstand Push-Ups   50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION IQ24.3 This workout is for reps. Time cap: 13 min 3 Rounds  12 Double Dumbbell Hang to Overhead 2x30/22,5kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 Rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg NOTES This workout begins with the athlete standing in front of the dumbbells, not touching anything. At the call of “3, 2, 1 ... go”, the athlete may start with 12 double dumbbell hang to overhead, followed by 24 double under. The athlete will perform 3 rounds with the heavyweight. After the first part, the athlete will perform 3 rounds in the same rep scheme with the middleweight of the dumbbells, before completing 3 rounds of the same rep scheme with the lightweight of the dumbbells. After the athlete has finished all 9 rounds of double dumbbell hang to overhead and double under, max reps devil press have to be performed until the time cap (13 minutes). WEIGHTS Elite: - Hang to Overhead: 2x30/22,5kg, 2x22,5/15kg, 2x15/10kg -Devil Press: 2x15/10kg Intermediate: 6 rounds  12 Double Dumbbell Hang to Overhead 2x22,5/15kg  24 Double Under  3 rounds  12 Double Dumbbell Hang to Overhead 2x15/10kg  24 Double Under  Max rep Devil Press in the remaining time 2x15/10kg SCORE: This workout is for reps. The score is the total number of reps performed in the whole workout. The 3x3 rounds part includes 324 reps and then you add the number of reps from the devil press.  Example:  Athlete A finished the workout with 24 devil presses then his/her score is:  324 + 24 = 348 reps 

AMRAP: Cal Row Every time you switch partner perform 5 Burpee´s over Rower bevor starting Row (Step over is permitted)

AMRAP: Cal Row Every time you switch partner perform 5  Burpee´s over Rower bevor starting Row (Step over is NOT permitted)

For Time: 5 rounds of  10 KB swing to goblet squat (16/12 kg)  15 Box step over 10 Shuttle run Switch partner atfer completing one movement

For Time: 5 rounds of 10 Thruster (35/25 kg)  15 Synchron Burpee cross over Bar  10 Synchron Hand release Push Up´s

5 rounds of : 10 Thruster (50/35 kg)  15 Synchron Burpee cross over Bar  10 Handstand Push Ups

For Time: 30 Sit Ups  15 Inchworm´s 30 Sit Ups  30 Deadlifts (40/25 kg) 30 Sit Ups  15  Inchworm´s 30 Sit Ups 

For Time: 30 Leg Raises 15 Half Wall Walks 30 Leg Raises 30 Pull Up´s 30 Leg Raises 15 Half Wall Walks 30 Leg Raises

For Time: 5 Bar Muscle Up 30 TTB 15 m Hanstand Walk 30 TTB 30 Chest to Bar Pull ups 30 TTB 15 m Hanstand Walk 30 TTB 5 Bar Muscle Up

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (20/ 15 kg) 20 alternating sinlge DB Snatches (12,5/7,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (40 / 25 KG) 20 Air Squats

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (35/ 25 kg) 20 alternating sinlge DB Snatches (17,5 /12,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (50 / 35 KG) 20 Back Squats (50/ 35 kg)