WOD Explorer

OPEN DIVISION For Time 15 Sync overhead squats 60/40kg 30 Sync pull ups 15 Sync overhead squats 60/40kg 20 Sync C2B pull ups 15 Sync overhead squats 60/40kg 10 Sync Bar muscle ups SCALED DIVISION For Time 15 Sync back squats 50/35kg 30 Pull ups (split anyhow) 15 Sync front squats 50/35kg 20 Pull ups (split anyhow) 15 overhead squats 50/35kg (split anyhow) 10 Sync pull ups

RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work.   SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.

OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.  

RX DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 75/60cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box jump or step overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.

OPEN DIVISION For time: 15 Sync Thrusters 30 HSPU  15 Sync Thrusters 10 Rope climbs 15 Sync Thrusters 20 Strict HSPU  15 Sync Thrusters 5 Legless Rope climbs 15 Sync Thrusters SCALED DIVISION For time: 15 Sync single arm DB thrusters 30 HSPU to a riser 15 Sync single arm DB thrusters 10 Rope climbs 15 Sync single arm DB thrusters 20 HSPU to a riser  15 Sync single arm DB thrusters 5 Rope climbs 15 Sync single arm DB thrusters  

RX DIVISION For time: 20 Worm Thrusters 18 Strict HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Legless rope climbs per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)   OPEN DIVISION For time: 20 Worm Thrusters 18 HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Rope climbs per athlete (first rep is legless) Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout) SCALED DIVISION For time: 20 Worm Thrusters 60 HSPU (split anyhow) 20 Worm Thrusters (*Sub opportunity after 10 reps) 8 Rope climbs (male athletes) 6 Rope climbs (female athletes) 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)

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

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

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

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs.  For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.      PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements. Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.     

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.   AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements.

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.  

AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

45 cal bike-erg 10 syncro shuttle runs 45 syncro lateral pogo jumps   35 cal bike-erg 10 syncro shuttle runs 35 syncro lateral pogo jumps   25 cal bike-erg 10 syncro shuttle runs 25 syncro lateral pogo jumps   15 cal bike-erg 10 syncro shuttle runs 15 syncro lateral pogo jumps   5 cal bike-erg 10 syncro shuttle runs 5 syncro lateral pogo jump 45 cal bikeerg 10 syncro shuttle runs 45 syncro lateral pogo jumps   35 cal bikeerg 10 syncro shuttle runs 35 syncro lateral pogo jumps   25 cal bikeerg 10 syncro shuttle runs 25 syncro lateral pogo jumps   15 cal bikeerg 10 syncro shuttle runs 15 syncro lateral pogo jumps   5 cal bikeerg 10 syncro shuttle runs 5 syncro lateral pogo jumps   TIME CAP: 15 MIN 50 cal bike-erg 10 syncro shuttle runs 50 syncro lateral pogo jumps   40 cal bike-erg 10 syncro shuttle runs 40 syncro lateral pogo jumps   30 cal bike-erg 10 syncro shuttle runs 30 syncro lateral pogo jumps   20 cal bike-erg 10 syncro shuttle runs 20 syncro lateral pogo jumps   10 cal bike-erg 10 syncro shuttle runs 10 syncro lateral pogo jump

 FOR TIME   5 snatch 45 kg each 5 c&J 55 kg each   TIME CAP: 5 MIN  FOR TIME   5 snatch 80/45 kg each 5 c&J 100/55 kg each   TIME CAP: 5 MIN FOR TIME   5 snatch 80 kg each 5 c&J 100 kg each   TIME CAP: 5 MIN

15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   TIME CAP: 15 MIN  FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

 FOR TIME   3 rounds syncro DT* 35 kg 50 wall-ball shots 6kg 2 rounds syncro DT 35 kg 50 wall-ball shots 6 kg 1 round syncro DT 35 kg 50 wall-ball shots 6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50/35 kg 50 wall-ball shots 9/6 kg 2 rounds syncro DT 50/35 kg 50 wall-ball shots 9/6kg 1 round syncro DT 50/35 kg 50 wall-ball shots 9/6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50 kg 50 wall-ball shots 9 kg 2 rounds syncro DT 50 kg 50 wall-ball shots 9 kg 1 round syncro DT 50 kg 50 wall-ball shots 9 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks