WOD Explorer

Test 2 STRENGTH (Team of 2) Note: M1F1 De som kör detta test får inte köra Test 5 Mixed Modality Tid: 29:00 - 39:00 Vila: 39:00 - 48:00 For max weight 1RM Snatch Flöde: - Start: M1 och F1 startar utanför den markerade lyftarytan.  - Stängerna är olastade vid start.  - När tiden börjar får M1 & F1 börja ladda vikterna på sina stänger. - Inför varje lyft måste lyftande atlet tydligt kommunicera vikten till domaren. - Skivstångslås måste användas på alla lyft. - Endast M1 och F1 får hjälpa till med att ladda och byta vikter. - M1 och F1 får lyfta i valfri ordning, höja och sänka vikt som de önskar och har gemensamt på sig 10 minuter. - Den atlet som inte lyfter måste rulla ut sin stång från lyftarytan. - Samtliga lyft måste vara slutförda och godkända inom den angivna tiden.  - Inga viktplattor får ligga inom lyftarområdet när ett lyft utförs. - Lyft måste utföras inom markerad lyftaryta. Kliver atleten utanför linj helt med en fot eller båda fötterna är det ej ett godkänt lyft.  - Det är ej tillåtet att droppa skivstången bakom nacken.  - M1 lyfter med 20-kilos stång och F1 lyfter med 15-kilos stång Förtydligande standards: * Snatch: Både power och squat snatch är tillåtet. Score: Tyngsta godkända lyft från M1 + F1 Alla standards finns att läsa i movement standards  

Brief Description Teams will have 8 Minutes for each athlete to establish: 1 Rep Max Front Squat Workout Flow Teams will start with an empty barbell and a full set of plates. On 3, 2, 1, Go, athletes will load their barbells and take it in turns to build a 1RM front squat. Athletes may make as many attempts to front squat in the 8 minutes as they like. Athletes may swap how they wish, and decide their own rest between lifts. Before each attempt, the athlete must confirm their attempt weight with the judge. Movement Standards Front Squat Starting in the rack, athletes will step back with the barbell in the front rack position; stood to full extension. Athletes will then squat with the hip crease clearly dropping below the knee before standing. Judges will call the rep at the bottom of the squat before the athlete may stand. Athletes must finish their rep at full extension for the lift to count before re-racking. Clips must be used on the outside of ALL plates. Team mates can load the barbell for eachother.

Brief Description Teams will have 12 Minutes for each athlete to establish a heavy Bella Complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Workout Flow Teams will start with an empty barbell and a full set of plates. On 3, 2, 1, Go, athletes will load their barbells and take it in turns to perform a Bella Complex. Before each attempt, the athlete must confirm their attempt weight with the judge. The score will be the total combined weight of the heaviest lifts per athlete. Movement Standards Clean Starts with the barbell on the floor; any clean variation is acceptable to reach front rack, including a muscle clean, power clean, squat clean, split clean.  The rep is counted when the barbell finishes in the front rack position, athletes stood in extension. A thruster is allowed to transition directly into the first shoulder to overhead. If a rep is missed with an athletes knee touching the ground this would be a no rep. Shoulder to Overhead Starting in the front rack position, athletes may use either a strict press, push press, push jerk, split jerk (or thruster as per above). The barbell must reach above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Front Squat Athletes will then return the bar to the front rack position, and squat. The hip crease must clearly drop below the knee before standing. After depth, athletes can either stand up with the barbell in the front rack position, or transition immediately into the final shoulder to overhead as a thruster. Second Shoulder to Overhead Again starting in the front rack position, athletes may use either a strict press, push press, push jerk, split jerk (or thruster above). The rep is counted when the barbell is above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes will face out to the crowd to perform their attempts; barbell clips must be used outside all plates. If an athlete misses a rep during their attempt, they may carry on and repeat the movement as long as the barbell has not touched the ground. Athletes must wait for their judge to signal a good rep before dropping their barbell. Team mates can load the barbell for each other.

Atlet 1 : MIN 0-5  3 RM Overhead Squats (from floor)  Atlet 2 : MIN 5-10  Complex for max load of (from floor) 1 Clean  1 Jerk  1 Front Squat  1 Jerk  FLÖDE: Start sker bakom startlinjen, efter startsignal får atleterna hjälpas åt att lasta den tomma stången. Skivstångslås måste användas. Innan lyft påbörjas måste ej lyftande atlet stå vid startlinjen samt att aktuell vikt är meddelad till domaren. Varje atlet får utföra så många lyft den vill inom time cap. Lyften måste vara klara och godkända inom respektive 5 minuters fönster. Atlet 1 startar på 0:00 och får på sig till 05:00 att genomföra 3 overhead squat med start från golvet. Stången får lyftas från golvet till over head position hur som helst (ex via clean & jerk och backrack till over head) Ingen hjälp från lagkamraten är tillåten. Det är tillåtet att starta komplexet genom en squat snatch, man får då tillgodoräkna sig en overhead squat genom den. Vid 05:00 startar atlet 2 sitt komplex och har fram till minut 10:00 på sig. Squat clean och power clean är tillåtet, likaså push jerk och split jerk. Hela komplexet måste genomföras unbroken. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Komplexet börjar alltid från backen. Stången behöver inte tömmas i samband med byte av atlet. Förtydligande standards hittar ni här! Utrustning/lag: 1 st 15 kg Barbell 2 st lås

Complex: 1 Snatch (anystyle) 1 Hang Squat Snatch  1 OHS 5 min für Athlet A, dann 1 min REST, dann 5 min für Athlet B

FOR WEIGHT Find a 1 RM deadlift Female scoring: x1,5 TC: 20 min

EVERY 02:00 FOR 20:00 | SCORE IS REPS 30m Walking Lunges [ 15m + 15m ] | Segmento minimo 5m 60m Shuttle Run [ 15m + 15m + 15m + 15m ] Max Cal Row

EVERY 02:00 FOR 20:00 | SCORE IS REPS 20m Walking Lunges [ 10m + 10m ] | Segmento minimo 5m 40m Shuttle Run [ 10m + 10m + 10m + 10m ] Max Cal Row

IN A 06:00 WINDOW FIND 1RM COMPLEX OF | SCORE IS MAX WEIGHT 1 Clean 1 Front Squat 1 Shoulder To Overhead

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

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 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 

For kg: 50 Cal Echo Bike - into - Max reps of front Squats   (Choose your own weight / Both team partners must use the same weight)

For kg: 50 Cal Echo Bike - into - Max reps of hang Squat Cleans  (Choose your own weight / Both team partners must use the same weight)

For kg: 50 Cal Echo Bike  - into - Max reps of hang Squat Snatches   (Choose your own weight / Both team partners must use the same weight)

For max weight (TC: 10') 1 snatch  1 hang snatch The result is the sum of the 3 best lifts.

NEURO, SEATED & INTELLECTUAL FOR MAX WEIGHT (TC: 10') 1 snatch  Check all divisions and standards at https://wodcelona.com/eventos  

5 x 90on/1off 12 Synchro Pull-Ups 12 Synchro Thruster 42.5/30 Max Rep Synchro Line Facing Burpees (tie break each round)

5 x 90on/1off 12 Synchro CTB 12 Synchro Thruster 42.5/30 Max Reps Synchro Line Burpees - (tie break each round)

HEVAY SNATCH:

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

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)