WOD Explorer

4 Rounds (tie break after 3rd round) 350m Synchro Row 30ft HSW UB Athlete 1 30ft HSW UB Athlete 2 25 Synchro TTB  30ft HSW UB Athlete 1 30ft HSW UB Athlete 2

WOD | FLOW | STANDARDS | FLOOR PLAN      

WOD | FLOW | STANDARDS | FLOOR PLAN     

WOD | FLOW | STANDARDS | FLOOR PLAN     

WOD | FLOW | STANDARDS | FLOOR PLAN  

WOD | FLOW | STANDARDS | FLOOR PLAN  

HEVAY SNATCH:

FOR TIME:

For Time - 20 Minuten Time Cap - 25 Toes to Bar - 12 Burpees over the Bar - 15 Snatches @40kg - 25 Toes to Bar - 12 Burpees over the Bar - 13 Snatches @40kg - 25 Pull Ups - 12 Burpees over the Bar - 11 Snatches @50kg - 25 Chest to Bar - 12 Burpees over the Bar - 9 Snatches @60kg - 25 Bar Muscle Ups - 12 Burpees over the Bar - 7 Snatches @80kg Tiebreak für dieses Workout ist immer die Zeit nach den zuletzt vollständig absolvierten Burpees over the Bar. Diese Zeit sollte immer notiert werden. Dein Ergebnis ist somit die geschafften Reps plus Tiebreak. Solltest du das Workout vollständig vor den 20 Minuten absolvieren, ist dein Ergebnis die gebrauchte Zeit plus Tiebreak. 

For Time - 18 Minuten Time Cap 21 Deadlifts @100kg 12 Wall Walks 15 Deadlifts @100kg 9 Wall Walks 9 Deadlifts @100kg 6 Wall Walks erhöhe nun das Gewicht auf 140kg und setze fort mit 21 Deadlifts @140kg 21 Handstand Push-Ups 15 Deadlifts @140kg 15 Handstand Push-Ups 9 Deadlifts @140kg 9 Handstand Push-Ups Dein Score sind die absolvierten Reps innerhalb der Timecap oder die benötigte Zeit für alle Wiederholungen inklusive der Tie-Break-Zeit der zuletzt vollständig absolvierten Deadlifts.

Complex 9 Minute Time Cap 3 Hang Cleans 3 Front Squats 3 Thrusters Innerhalb 9 Minuten zählt der schwerste beendete Compex

Κατά τη διαδικασία του check-in, όλοι οι αθλητές θα παραλάβουν τα ειδικά ηλεκτρονικά τσιπάκια χρονομέτρησης, τα οποία θα φορούν καθ’ όλη τη διάρκεια του πρώτου αγωνίσματος. Η μέτρηση του χρόνου θα είναι αυτόματη και ακριβής, εξασφαλίζοντας δίκαιη αξιολόγηση για όλους. Η διαδρομή του πρώτου WOD έχει σχεδιαστεί με επίκεντρο την ταχύτητα, την εμπειρία και την αισθητική. Περιλαμβάνει:      2500μ αποσταση.      Αστικό τερέν , πλήρως προσβάσιμο και χωρίς ανώμαλα σημεία.      Μεγάλα τμήματα που διασχίζουν σκιερά περάσματα , για φυσική δροσιά.     Τμήματα με σκαλοπάτια , που οδηγούν τους αθλητές σε μια υπερυψωμένη διαδρομή με πανοραμική θέα την πόλη του Βόλου — ένα μοναδικό χαρακτηριστικό που συνδυάζει φυσική πρόκληση με αισθητική αποζημίωση. Η σήμανση της διαδρομής θα είναι σαφής , με παρατηρητές σε καίρια σημεία , εξασφαλίζοντας την ομαλή ροή και την ασφάλεια των συμμετεχόντων.

Time Cap: 3 minutes Movement: Shoulder to Overhead (from the floor) Instructions:     Athletes start with an empty barbell.     In 3 minutes, build to a 3-rep max Shoulder to Overhead, starting each set from the floor (clean it up).     After completing your 3RM, use any remaining time to hold the bar overhead for as long as possible. Scoring:      Score A: Heaviest successful 3-rep Shoulder to Overhead (kg)     Score B: (Score A in kg) × (seconds held overhead)

3-Minute Front Squat Challenge     Time Cap: 3 minutes     Movement: Front Squat (from the floor)     Instructions:         Athletes start with an empty barbell.         Within 3 minutes, build to a 5-rep max Front Squat.         All lifts must begin from the floor (i.e., power clean into front rack position). Scoring:     Heaviest successful 5-rep set (kg)

6-Minute Partner Challenge     Total Time: 6 minutes         Minutes 0–3: Athlete A         Minutes 3–6: Athlete B Workout Flow: Each athlete starts with an empty barbell. In their 3-minute window, build to a 3-rep max Shoulder to Overhead (bar must come from the floor). After completing the 3RM, use any remaining time to hold the bar overhead for max seconds. Scoring:      Score A: Heaviest 3-rep Shoulder to Overhead (kg)      Score B: (Score A in kg) × (Seconds held overhead)

12 min ladder 2 rounds of 4 hspu strict                  4 chest to bar 8 Calories in Rowers            then 2 rounds of 6 hspu strict   6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at: hspu, c2b and 4 Calories at Rowers

12 min ladder 2 rounds of 4 hspu                  4 pull ups 8 Calories in Rowers     then 2 rounds of 6 hspu    6 pull ups 12 Calories in Rowers every 2 rounds+2 reps at : hspu, pull ups and 4 Calories at Rowers

12 min ladder 2 rounds of 4 hspu                  4 chest to bar 8 Calories in Rowers        then 2 rounds of 6 hspu    6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

12 min ladder (share as you wish) 2 rounds of 4 hspu strict                  4 chest to bar 8 Calories in Rowers              then 2 rounds of 6 hspu strict   6 chest to bar 12 Calories in Rowers   every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

12 min ladder (share as you wish) 2 rounds of 4 hspu                 4 chest to bar 8 Calories in Rowers                 then 2 rounds of 6 hspu   6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

12 min ladder (share as you wish) 2 rounds of 4 hspu                 4 pull ups 8 Calories in Rowers                then 2 rounds of 6 hspu   6 pull ups 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

12 min ladder (share as you wish) 2 rounds of 4 hspu                 4 chest to bar/pull ups(women) 8 Calories in Rowers                then 2 rounds of 6 hspu   6 chest to bar/pull ups(women) 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers

12 min ladder 2 rounds of 4 sitted plate presses 15kg                   4  sit ups 8 Calories in Rowers                 then 2 rounds of 6 sitted plate presses 15kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers

12 min ladder 2 rounds of 4 sitted plate presses 10kg                   4  sit ups 8 Calories in Rowers                then 2 rounds of 6 sitted plate presses 10kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 60kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50Kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs