WOD Explorer

AMRAP 10 16 Wallballs 12 Altn DB Snatches  8 Toes To Bar  MM 22.5 Kg FF 15 Kg 

As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk

9 minutes AMRAP 12 Snatches 12 Gymnastics Mov. 1 12 Snatches 12 Gymnastics Mov. 1 12 Snatches 9 Gymnastics Mov. 2 12 Snatches 9 Gymnastics Mov. 2 -> TieBreaker Max Rounds of: 12 Snatches 6 Gymnastics Mov. 3 * For all standards and weights read the movement standards on the scorecard!

AMRAP 8 Scaled:   60 Single under 12 Hand release push ups Synchro Advance: 30 Double under 3 Wall Walk Synchro

For time: 50 cal Echo bike 40 a kb sw 30 k2e/t2b 20 burpees get over box AMRAP in remaining time Clusters  Time cap 12' Scaled: KB 24/16kg BB 60/40kg Advanced: KB 32/24kg BB 85/55kg

AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4  8 BB Thrusters 4 Shots in Target

PERFORMANCE Amrap 12' 400/300m Row (together) 30 Toes to Bar  20 SYNC Alt. DB Snatch (22.5/15) FITNESS   Amrap 12' 400/300m Row (together) 20 Toes to Bar  20 SYNC Alt. DB Snatch (15/10)

PART A Max Wall Walks in 2' Note:  Divide as wanted Rest 1' PART B For Time: 90 Wall Balls 90m Farmer Walk @24/16kg 60 KB Deadlift @24/16kg 30m Walking Lunge Sync @24/16kg 30 Pull Ups Note: Wall Ball/Deadlift/Pull Ups divide as wanted Farmer Walk: each 50 meters  Walking Lunge: one KB for each athlete

To be announced in the arena

EVENT 2 DEVIL’S REPS 4 intervals 2'30" on / 1'30" off 11/15 t2b 10 thrusters -in remaining time max double devil press RX: Thruster 40/50kg db: 17,5/22,5kg 4 intervals 2'30" on / 1'30" off 8/12 t2b 10 thrusters -in remaining time max double devil press AD/MS: Thruster 30/40kg db: AD: 15/20kg 4 intervals 2'30" on / 1'30" off 11/15 t2r 10 thrusters -in remaining time max double devil press SC: Thruster 20/30kg db: 10/15kg

WORKOUT RX: AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Bar Muscle Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

WORKOUT INTERMEDIATE AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately.. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

TEST 1: ENDURANCE Age Groups 17-64 AMRAP 20: 10-20-30-40 calorie Row 10-20-30-40 Burpees Over Rower Into: Max Calorie Row in Remaining Time Age Groups Youth (Jeugd) Test Flow At the start signal, the athlete begins the ascending ladder of rowing and burpees over the rower. After completing the round of 40 reps (or 20 for Youth) on both movements, the athlete returns to the rower and rows for maximum calories until time cap. Movement Standards • Row: ID 9.03 • Burpee Over Rower: ID 10.04 (standardized lateral burpee with jump over rower base) For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • Athletes may not touch the monitor. • No jumping over the seat. • Burpees must be performed laterally facing the rower. • Final calorie count begins immediately after completing the ladder.

TEST 1: ENDURANCE Age Groups Youth (12 t/m 16) AMRAP 15: 5-10-15-20 calorie Row 5-10-15-20 Burpees Over Rower Into: Max Calorie Row in Remaining Time Test Flow At the start signal, the athlete begins the ascending ladder of rowing and burpees over the rower. After completing the round of 40 reps (or 20 for Youth) on both movements, the athlete returns to the rower and rows for maximum calories until time cap. Movement Standards • Row: ID 9.03 • Burpee Over Rower: ID 10.04 (standardized lateral burpee with jump over rower base) For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • Athletes may not touch the monitor. • No jumping over the seat. • Burpees must be performed laterally facing the rower. • Final calorie count begins immediately after completing the ladder.

TEST 3: MIXED MODALITY Age Groups Youth (12 t/m 16 ) For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Same format with following regressions: • Pull Ups → Ring Rows • C2B Pull Ups → Jumping Pull Ups • Bar MU → Jumping C2B Pull Ups • Ring MU → Pull Ups Age Groups 55+ Modified Ladder – AMRAP 10: 2 rounds: 10 S2O @ 35/25kg + 10 Pull Ups 2 rounds: 12 S2O + 12 Pull Ups Continue increasing reps by 2 every 2 rounds until time cap Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded. 12-13: 25/20kg 14-15: 30/25kg 16-17: 35/30kg

18min amrap 25/20cal ROW 20x Hang DB Snatch 10x Burpee over Rower Masters 35-45: 22,5/15kg  Masters 45+: 17,5/12,5kg

Skill is a 8min amrap of 2 Rounds 3x Wall Walk 1x Rope Climb (Short) 2 Rounds 1x WW + 3m HSW 1x Rope Climb amrap 1x WW + 3m HSW + Pirouette 1x Rope Climb Rope Climb 35-39 Men: Seated LL from Start 35-39 Women: Seated LL from Start 40-44 Men: Seated LL from Start 40-44 Women: Seated LL from Start 45-49 Men: Standing (NO Jump in) 45-49 Women: Standing (No Jump) 50+ Men: Standing (NO Jump) 50+ Women: Standing (NO Jump) Tie Break = Zeit nach Part 1 bez Part 2

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

Marbella Championship Online Qualifier WOD2 The deadline to submit your scores for this WOD is 19th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 19 de mayo a las 23:00 CEST **En Castellano Abajo  **English: Elite Male/Female  AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂70/♀45kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. Rx Male/Female AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂60/♀40kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. Intermediate Male/Female  AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂50/♀35kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. **Castellano: Elite Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra 10 Hang Power Clean (♂70kg / ♀45kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ RX Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra  10 Hang Power Clean (♂60kg / ♀40kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ Intermedio Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra  10 Hang Power Clean (♂50kg / ♀35kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ Workout Flow: **English: Athletes will begin below on their skipping rope spot, skipping rope on the floor. On 3-2-1 GO athletes will begin with 45 Double Unders, then complete 15 Toes to bar, finish the round by completing 10 Hang Power Clean. Continue the sequence of Double Unders, Toes to Bar, and Hang Power Clean for 7 minutes in a format of AMRAP.  Your score will be the total number of reps completed in 7 minutes.  Directly after 7 minutes, the athlete will make their way towards the barbell and start to find 1 RM Clean in 4 minutes.  Athletes can have a second barbell, and receive help to load the barbell. Clips are mandatory. **Castellano: Los atletas comenzarán en su posición de comba, con la comba en el suelo. Al sonar 3-2-1 GO, los atletas comenzarán con: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean Los atletas continuarán la secuencia de Double Unders, Toes to Bar y Hang Power Clean durante 7 minutos en formato AMRAP. La puntuación será el número total de repeticiones completadas en 7 minutos. Directamente después de los 7 minutos, el atleta se dirigirá a la barra y dispondrá de 4 minutos para encontrar su 1RM Clean. Notas importantes: Se permite el uso de una segunda barra, Se permite recibir ayuda para cargar los discos, Los clips son obligatorios. Score / Puntuación: **English: The first score for this workout is the total of reps completed in the required time.  The second score for this workout is the weight of the heaviest Clean completed. **Castellano: La primera puntuación de este workout será el total de repeticiones completadas dentro del tiempo establecido. La segunda puntuación de este workout será el peso del Clean más pesado levantado. Movement Standards / Estándares de movimiento:  **English: Double Unders   The rope passes under the feet twice for each jump.  The rope must spin forward for the rep to count.  Only successful jumps are counted, not attempts. Toes To Bar  Athletes begin by hanging from the pull-up bar with arms extended.  The heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time.  Any part of the feet may make contact with the bar.  Hand grips are allowed but hand grips + tape on the bar are not. Hang Power Clean The rep starts with the bar in the hang. Arms, knees, hips must be extended. Shoulders must be behind the bar. Hang squat and split clean are NOT permitted. The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. The athlete must receive the barbell with the crease of the hips clearly above the top of the knees in the bottom position (above parallel). The athlete can use the “bounce” technique, however, he needs to make sure that arms are fully extended at the beginning of each rep. Clean The rep starts with the bar on the ground.  Power, squat, and split cleans are permitted. Hang cleans are NOT permitted.  The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. **Castellano: Double Unders - La comba debe pasar dos veces por debajo de los pies en cada salto. - La cuerda debe girar hacia adelante para que la repetición sea válida. - Solo se cuentan los saltos completados correctamente, no los intentos fallidos. Pies a Barra - Los atletas comienzan colgados de la barra de dominadas con los brazos extendidos. - Los talones deben pasar por detrás de la barra en cada repetición. - Se permite agarre en pronación, supinación o mixto. - La repetición será válida cuando ambos pies toquen la barra simultáneamente entre las manos. - Cualquier parte de los pies puede hacer contacto con la barra. - Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta en la barra. Hang Power Clean - La repetición comienza con la barra en posición de hang (suspendida), con brazos, rodillas y caderas completamente extendidos y los hombros detrás de la barra. - No se permite el hang squat clean ni el split clean. - Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean. - En la posición de recepción, el pliegue de la cadera debe quedar claramente por encima de la parte superior de las rodillas (por encima del paralelo). - Se permite el uso de la técnica "bounce", pero los brazos deben estar completamente extendidos al inicio de cada repetición. Clean - La repetición comienza con la barra en el suelo. - Se permiten los siguientes tipos de clean: Power Clean Squat Clean Split Clean - No se permite el Hang Clean. - Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean. Possible No Reps / Posible No Reps: **English: Double Unders The rope is not passing under the feet twice for each jump.  The rope is not spinning forward for the rep to count.  Attempts are not counted. Toes To Bar  The athlete is not beginning by hanging from the pull-up bar with arms extended.  The heels are not being brought back behind the bar.  Both feet are not in contact with the bar between the hands at the same time.  Feet is not making contact with the bar.  Hang Power Clean The rep is NOT starting with the bar in the hang. Arms, knees, hips are not extended. Shoulders are not behind the bar. The rep is NOT received with the crease of the hips clearly above the top of the knees in the bottom position (above parallel). Arms are NOT fully extended at the beginning of each rep. Clean The rep is not starting with the bar on the ground. Doing a Hang Clean.  **Castellano: Double Unders ❌ La comba no pasa dos veces por debajo de los pies en cada salto. ❌ La comba no gira hacia delante, por lo tanto la repetición no es válida. ❌ Los intentos no cuentan como repeticiones. Pies a Barra ❌ El atleta no comienza colgado de la barra con los brazos completamente extendidos. ❌ Los talones no se llevan hacia atrás pasando la línea vertical de la barra. ❌ Ambos pies no tocan la barra al mismo tiempo entre las manos. ❌ Los pies no hacen contacto con la barra. Hang Power Clean ❌ La repetición no comienza desde el hang (posición suspendida). ❌ Los brazos, rodillas y caderas no están completamente extendidos antes de iniciar el movimiento. ❌ Los hombros no están detrás de la barra al iniciar la repetición. ❌ El atleta recibe la barra por debajo del paralelo o no queda claro que la cadera está por encima de la rodilla. ❌ Los brazos no están completamente extendidos al inicio de cada repetición. Clean ❌ La repetición no comienza con la barra en el suelo. ❌ El atleta realiza un Hang Clean, lo cual no está permitido en este bloque. How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations  Recommended App for Recording We recommend using WODProof to record your workout with a built-in timer. WODProof is available for iOS and Android devices.  Filming Requirements No background music that could result in YouTube copyright blocks. Film all necessary equipment: Pull-up bar (tape verification). Barbell (weight verification). The timer must be visible and counting up throughout the entire workout. Athletes must record the total elapsed time of the workout. Videos must be uncut and unedited to accurately display performance. Ensure that all movements are clearly visible and meet movement standards. Videos recorded with a fisheye lens or similar distortion effects may be rejected. Camera angle: 45-degree angle for all movements. Athletes must face the camera during all movements. The athlete must remain visible during the all workout. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación  Aplicación Recomendada para Grabar Recomendamos usar WODProof para grabar el entrenamiento con un temporizador integrado. WODProof está disponible para iOS y Android.  Requisitos de Grabación No usar música de fondo que pueda provocar bloqueos por derechos de autor en YouTube. Filmar todo el equipo necesario: Barra de dominadas (verificación de cinta). Barra Olimpica (verificación de peso). El temporizador debe estar visible y contar en ascendente durante todo el entrenamiento. Los atletas deben grabar el tiempo total transcurrido del entrenamiento. Los vídeos deben ser sin cortes ni ediciones para reflejar fielmente el rendimiento. Asegurar que todos los movimientos sean claramente visibles y cumplan con los estándares. Los vídeos grabados con un objetivo ojo de pez o efectos de distorsión pueden ser rechazados. Ángulo de la cámara: Ángulo de 45 grados para todos los movimientos. Los atletas deben mirar hacia la cámara en todos los movimientos. El atleta debe permanecer visible durante el WOD. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations: **English: Barbell in parallel to the pull-ups bar Skipping Rope between the pull-ups bar and the barbell **Castellano:   La barra debe estar colocada en paralelo a la barra de dominadas. La comba debe situarse entre la barra de dominadas y la barra.

Rx: Do this Scaled: Do this Begginer: Do this

Time cap 5 min AMRAP  24 DU (Scale: SU) 12 T2B (55+: 8 T2B) 12 DB Alternating Snatch Rx 30-44: 30/25 kg Rx 45-54: 25/20 kg Rx 55+: 20/15 kg Scaled 30-44: 25/20 kg Scaled 45-54: 20/15 kg

Time cap 9 min 4 rounds 15 WB 5 bar MU / 3 bar MU then follow with amrap of 8 HSPU 8 FS 50/35 kg

Part A 25 Worm Cleans 20 Burpee Over The Worm 50 Worm Squats 20 Burpees Over The Worm 25 Worm Cleans Time Cap: 10 min. Rest 2 min. Part B 8 min AMRAP 6 Bar Muscle Ups 10 Handstand Push Ups 14 Alt. Pistol Squats

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

PART A: EMOM 9 MIN MIN 1: MAX BARBELL STRICT PRESS (M) MIN 2: MAX BARBELL STRICT PRESS (F) MIN 3: MAX BARBELL BACK SQUAT (M) MIN 4: MAX BARBELL BACK SQUAT (F) MIN 5: MAX BARBELL DEADLIFT (M) MIN 6: MAX BARBELL DEADLIFT (F) MIN 7: REST MIN 8: MAX BARBELL TANDEM DEADLIFT (M+F) TIER 3: 20/15 - 30/20 - 40/25 - 110KG TIER 2: 30/20 - 40/25 - 50/30 - 140KG TIER 1: 40/25 - 50/30 - 60/35 - 170KG 170 = bar + red + blue + yellow + green + black 140 = bar + red + blue + yellow 110 = bar + red + blue PART B: 4MIN AMRAP BIKE ERG - SEATLESS AND BLIND PART C: 10MIN AMRAP 12M SYNCHRO WP CARRY 6 TOES TO BAR * 12 WP BURPEE G2OH * 60 HEAVY ROPE SINGLE UNDERS * * YGIG TIER 3: 10/5KG WP (FRONT CARRY) - KNEES TO CHEST TIER 2: 15/10KG WP (FRONT CARRY) - TOES TO TARGET TIER 1: 20/15KG WP (OVERHEAD CARRY - TOES TO BAR

AMRAP 12 12 cal Row 12 DB Hang to Overhead* 12 DB Box Step Over** MM 1x22.5 Kg , 60 cm Box Height (24inch) FF 1x15 Kg , 50 cm Box Height (20inch) * any style / It doesn’t need to be alternating ** any style / Both feet have to touch the box to get over it

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 1000M Row (Concept2) 20 Box Jump Over 60/50 cm 20 Forward Lunges DB 2x15/2x10 kg Farmers Carry Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad farmers carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.