WOD Explorer

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 15 toes to bar 10 clean any style -run to finish line-  Barbell : 50 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 12 toes to bar 10 clean any style -run to finish line-  Barbell : 35 KG

9' LADDER 3-6-9-12-15-... 1xKB push press right 1xKB push press left after each set do: 6 burpees to plate 12m unbroken sandbag carry

Die drei Tests finden als Medley innerhalb von 35 Minuten statt. Bewegungsstandards: https://dbvff.de/wp-content/uploads/2025/12/DM-Quali_LM-2026-Bewegungsstandards.pdf   Scorecards: https://dbvff.de/wp-content/uploads/2025/12/Scorecard-Masters-Seniors-Teams.pdf   Rulebook DM: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-Deutsche-Meisterschaft-2026-Seniors-Masters-Juniors.pdf   Rulebook 2er: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-des-2er-Team-Verbandswettkampfs-2026.pdf   FAQ zur LM (inkl. Link zum Fragen stellen): Zum FAQ  

Die drei Tests können in beliebiger Reihenfolge unabhängig vonaneinder gemacht werden. Bewegungsstandards: https://dbvff.de/wp-content/uploads/2025/12/DM-Quali_LM-2026-Bewegungsstandards.pdf    Scorecards: https://dbvff.de/wp-content/uploads/2025/12/Scorecard-Juniors.pdf   Rulebook: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-Deutsche-Meisterschaft-2026-Seniors-Masters-Juniors.pdf   FAQ zur LM (inkl. Link zum Fragen stellen): Zum FAQ    

PART A: AMRAP 12 14 Shoulder To Overhead @40/35/25 kg 12 Box Jump Overs @50cm 10 Double Dumbbell Devil Press @2x 15/12/7,5 kg 2 min rest  PART B: AMRAP 2  max Bar Muscle ups/C2B/jumping PU * For all weights and standards, read the movement standards carefully!

PART A: For Time (Time Cap 15 min) 500m Row + 30 T2B/Knee Raises  + 30 Deadlifts 70/55/40kg 400m Row + 20 T2B/Knee Raises + 20 Deadlifts 70/55/40kg 300m Row + 10 T2B/Knee Raises + 10 Deadlifts 70/55/40kg after 15 min  PART B: 5 min to find 1 max Complex:  1 Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean * For all weights and standards, read the movement standards carefully!

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

Run

1 RM Snatch 4 Attempts -> Lift 1min, Rest 30 sec.

For Time 12min time cap   24        Toes to bar 7          wall facing handstand push up complex* 50        DUs unbroken 21        TTB 5          wall facing HSPU complexes 50        DUs unbroken 18        TTB 3          wall facing HSPU complexes 50        DUs unbroken       * 1 complex = 1 wallwalk + 2 strict wall facing handstand push ups

For max Reps   Minute 1: max reps of cross over double unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

For Max Reps   Minute 1: max reps of cross over single unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

AMRAP 14:00 20 BMU 40/32 cal row 20 Clean 70/50 kg 40/32 Cal Row 40 Burpee over bar