WOD Explorer

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 TIME | INTERVALS 2-2-2-3 20/15 cal assault bike Max Dual dumbbell thrusters 22,5/15kg Rest 1'  between intervals Go until 75 reps of DB thruster are completed.

AMRAP 18' 70/55 cal assault bike (each) 70/55 cal row (each) Max cal ski erg (team total) Athlete A starts on the Bike, then moves to the Row, then to SkiErg (max cals). As soon as the Bike is free, Athlete B starts (same sequence), then Athlete C.  Once an athlete finishes Row, they join the SkiErg. All 3 accumulate max SkiErg cals until 18:00, taking turns.

VISUAL IMPAIRMENT FOR TIME | INTERVALS 2-2-2-3 16/12 cal assault bike Max Dual dumbbell thrusters Rest 1'  between intervals Go until 60 reps of DB thruster are completed. Check all divisions and standards at https://wodcelona.com/eventos  

For Time 65 Star Burpee Box Jump Over  Completed as.. 3-3-3-4 min On - 1 min Off 20/15cal On Each machine 16 Sync Alt DB Snatch 22,5/15kg Max Star Burpee Box Jump Overs Machines: Ski Erg Rower Echo Bike Note:  The workout is completed in Team of 3, but you're allowed to have 1 subsitute resting during the intervals and you can change the athlete at every 1 min rest in the workout.

Amrap 14 min  Cash in :  All Athletes Complete 40/30 cal Echo Bike  Remaning Time Amrap 24 Sync KB Squats  24/16kg 12 Sync Burpees Over KB 24 Sync KB Lunges 12 Sync  Burpees Over KB

EVENT 3 "Flat tire 4.0" 3 Rounds for reps AMRAP 2' Category 2 & Category 3 ahtletes work together Byu-in: (shared by both athletes) 10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max synchronized line facing Burpees Cash-out: (done by one athlete) 10/7 cal. Echo Bike --- AMRAP 2' RX Athlete Byu-in:  10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max line facing Burpees Cash-out:  10/7 cal. Echo Bike *Score is the total number of burpees accumulated by the team.

For Time: Each athlete Complete 15/12 cal Echo Bike 10 Burpee Box Jump Over 5 Wall Walk into 3-6-9-12-15-21 of: Handstand Push Ups Deadlift 110/82,5kg into Each athlete complete 5m Handstand Walk - 2,5m segment 10 Burpee Box Jump Over 15/12 cal Echo Bike Tc 20 min

AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg 1' rest  AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg

2´ON/1´OFF/2´ON/1´OFF/3´ON -10 Cal Row/Echo bike (each) -10 Synchro toes to bar -Max Hang Snatch @40/30 Kg Hasta completar 75 reps

Team Series Week 3:  Part A 0-10 min  45 Thruster Veteran:40/30; Rookie: 30/25 60 Barfacing Burpees  Split as you want  Part B  12-20 min  8 Rounds for time YGIG each Round  5 Deadlifts Veteran 100/70 Rookie 70/50 kg  7/5 cal Echo Bike  This Workout has 2 Scores.

"Triple Crown" is: As many rounds and reps as possible in 12 minutes of:   8/10 Echo bike calories  3,6,9,12,15... etc  Power clean and jerks Synchro toes to bar   43/60kg barbell Scaling option: 5/8 calories 30/43kg barbell RULES Each element must be completed and credited by the judge for the next movement to be completed. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1, Go!” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.  

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

15 - 35 minutes 20 min AMRAP 8 Synchro Dumbbell Clusters 20/15kg (4 athletes) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell reverse lunges 20/15kg (4 athletes) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20/15kg (4 athletes) 80 Cal Air Bike (2 Bikes) Score = Air bike calories + Dumbbell movement reps Workout Flow & Rules Each team will have two air bikes, four 20kg dumbbells (male) and four 15kg dumbbells (female). AMRAP = As Many Reps As Possible. STOH = Shoulder to overhead. Athletes will use double dumbbells. Male athletes must use 20kg dumbbells and female athletes 15kg dumbbells. On go all four athletes will begin working on 8 synchro dumbbell clusters. When the clusters are complete 2 athletes will move to the air bikes and begin accumulating calories, teams can swap the working athletes on the air bikes as they wish. Each air bike must reach 20 calories (40 total) before the team moves onto the synchro dumbbell reverse lunges. Teams will progress through the workout in this manner with four athletes working in synchro on the dumbbell movements and two athletes working on the air bikes. The air bike calories must be split equally between the two bikes. The air bikes must be re-set by athletes after each round. When teams complete the round of 80 calories on the air bikes they will move back to the 8 synchro dumbbell clusters and continue to AMRAP through the workout for the full 20 minutes. 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 clusters -  Athletes must squat clean the dumbbells from in contact with the floor using a full depth squat with hip crease below knee level. They must then stand stall with legs straight and hips open and press the dummbells to a fully extended overhead position with arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell reverse lunges - Athletes must hold the dumbbells in a farmers hold position at their sides, they must lunge backwards so that their knee makes contact with the floor. They must then stand tall with legs straight and hips open. Synchro is in the standing position. Athletes must alternate legs. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell shoulder to overhead - Athletes must press or jerk the dumbbells from the front rack position in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Air bike - The air bike calories must be split equally between bikes. Athletes must re-set the bikes to zero after each round.

30-20-10 kcal Assault bike 15-10-5 Pull Ups Challenge Woman/Master 35+ Women time Cap 8 min

2:30min on / 00:30sec off x 3 Rds P1: 15/12 cal Echo Bike & P2: 15/12 cal Row 10 synchro alt. KB Hang Snatches (16/12) max reps in remaining time of: Rd1: synchro Ring Rows Rd2: synchro jumping Pull-Ups Rd3: Pull-Ups

For Time: 5 Synchro Burpees over Bar 10 Synchro Power Snatches (40/25) 20/16 Cal Echo Bike (each) 30 Synchro Wall Ball Shots (9/6) 40 Single Unders (each) 30 Synchro Front Rack Reverse Lunges (40/25) 20 Gymnastic Complex* 10 Synchro Power Cleans (40/25) 5 Synchro Thruster (40/25) TC: 15min *Gymnastics Complex:  2 Single Leg T2B (1 each leg) + 1 Pull-Up

Qualifier 3- Power & Mixed Modal 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 60/40kg 16 Wallballs @ 9/6kg Remaining Time: Max Double Unders 50+ 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 50/35kg 16 Wallballs @ 9/6kg Remaining Time: Max Double Unders U16 / 60+: 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 40/30kg 16 Wallballs @ 6/3kg Remaining Time: Max Double Unders Scaled: 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 40/30kg 16 Wallballs @ 6/3kg Remaining Time: Max Single Unders Score 1 = Total Calories on Echo Bike (0:00–3:00) Score 2 = Total reps completed (including all cleans, wallballs) Equipment list: Rogue Echo Bike Barbell + adequate plates Wallball + Target Skipping Rope Flow: Score 1 (0:00–3:00) Athlete starts seated on the Echo Bike with hands off the handles and feet on the pedals. On “3, 2, 1, Go,” athlete bikes for max calories in 3 minutes. The score is the total calories displayed at the end of 3:00. Score 2 (3:00–10:00) At 3:00, the athlete immediately moves to the barbell and begins the 4-round buy-in: 9 Hang Power Cleans 16 Wall Balls After completing all 4 rounds, athlete uses remaining time to complete as many Double Unders as possible. The score is the total number of reps performed before 10:00. Movement Standards Echo Bike - Athlete must begin with both hands off the handles and feet stationary. - Athlete must stop moving on the echo bike at the 3:00 mark. - Final score is the calorie reading at 3:00 (including carry over). Hang Power Clean - Barbell starts from above the knees  - Athlete must receive the bar above parallel (no squat cleans). - Hips, knees & elbows must fully extend with elbows in front of the bar to complete each rep. - ALL reps must begin from the hang position (none from the floor) Wall Balls - Full squat depth: hips below knees at bottom. - Ball must hit the target (10ft for men / 9ft for women). Rep is complete when: - Ball hits target No reps for missing target or shallow squats. Double Unders - Rope must pass under the feet twice for each jump. - Any style of rope allowed. Camera Setup Set at an angle that captures: Console of Echo Bike clearly during and after 3:00 Full view of athlete’s barbell movements Full squat depth and wall target for wall balls Foot and rope movement during double unders Before the Workout State your name and date. Show: Echo Bike at 0 calories Barbell weight plates Wall ball weight and target height Jump rope After the Workout Show: - Final calorie count on Echo Bike screen - Judge/coach can show the bike screen for the athlete after minute 3 (mid workout)

For Time 120/90 cal Row 60 Syncro DB/KB One Arm Hang Snatches  120/90 cal Echo Bike MM KB 24 kg & DB 22.5 kg FF KB 16 kg & DB 15 kg

For Time  50cal Echo Bike 225kg Sled Pull  50cal Echo Bike 225kg Sled Pull  50cal Echo Bike

4 x 90" ON / 30" OFF 1 - Wall Walk Synch 2 - Worm Reverse Lunge (Switch side every 10 reps) 3 - Devil Press Synch (1 DB 22,5/15kg) 4- Calories Echo Bike  Score: Total Points Acumulated on each station (1  wall walk - 4 pts / 1 lunge - 1 pt / 1 devil press - 2 pts / each calorie 1 pt)

RX Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike 24 Snatches 50/35kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 16/12 Bar Muscle-ups 24 Overhead Squats 50/35kg 24/16 Cal Assault Bike  Masters Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike  24 Snatches 42.5/30kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 12/8 Bar Muscle-ups 24 Overhead Squats 42.5/30kg 24/16 Cal Assault Bike 

4x 3:30 AMRAP 0:30 rest between or until 40 Reps Devil Press RX Teams: alternate between A & B: A) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 22.5/15kg B) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Chest-to-Bar Pull-ups remaining time: Max Sync. Devil Press 2x 22.5/15kg Intermaediate Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Pull-ups remaining time: Max Sync. Devil Press 2x 15/10kg Regular Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Toes-to-Rings to share remaining time: Max Sync. Devil Press 1x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Pull-ups to share remaining time: Max Sync. Devil Press 1x 15/10kg

Event 1 - A 12 min AMRAP 200m ski erg 40 sync squats* 400m ski erg 30 sync squats* 600m ski erg 20 sync squats* 800m ski erg 10 sync squats* 1000m ski erg 10 sync squats* 800m ski erg 20 sync squats* 600m ski erg 30 sync squats* 400m ski erg 40 sync squats* 200m ski erg *Nivå 2 = En atlet med sandsäck Vikt: 20/10 kg. Nivå 1 = ingen sandsäck 2 min rest Event 1 - B 12 min AMRAP Buy in: 400m run to Vagnhallen 50 Single Arm DB push press 50 Sync sit ups 400m run Vikt: Nivå 1 - 1x15/10kg Nivå 2 - 1x22,5/15kg 2 min rest Event 1 - C 12 min AMRAP Yo go, I go (rounds): 10/8 cal Echo bike 2 lanes farmers walk 10/8 cal row Vikt: Nivå 1 - KB 2x16/2x12 kg Nivå 2 - KB 2x24/2x16 kg

Winter Pairs Throwdown 25.3a & 25.3b 4 rounds of 4mins - two seperate scores 2min Max Cals 1min Max Reps 1min Rest Rd1: Max Bike Erg Cals & Max T2B Rd2: Max Bike Erg Cals & Max Sync Air Squats Rd3: Max Bike Erg Cals & Max Barbell Thrusters 35/50kg (Scaled 25/40kg) Rd4: Max Assault Bike Cals & Max Sync Down Ups *Athletes who are in the lead from wod 25.2 will start on Rd4* 

for time: 50 synchro. DB snatches 25 wall walks (split as you like) 50 synchro deadlifts 75 cal assault bike (split as you like) every min (including min 0:00): 5 synchro air squats DB weights: men: 15 kg women: 10 kg barbell weights: men: 70 kg women: 50 kg

1Minut 00:00 - 14:00 (mm:ss) TC 14 min. 15 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 10 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 5 Bar Facing Burpees 2x5 m. Walking Lunge 5 Handstand Push-Ups  2x5 m. Handstand Walk (1 m. sektioner unbroken) Flöde Atleten startar del A stående upprätt vid skivstången och först när tiden startar får atleten påbörja rörelsen ned mot sin första burpee. Atleten utför sina 20 burpees och beger sig sedan till markeringen för handstand walk och genomför 5 meter fram och tillbaka för att därefter bege sig mot väggen. Atleten utför där sina 20 handstand push-ups och beger sig tillbaka till markeringen för handstand walk och genomför ytterligare 5 meter fram och tillbaka. Efter detta tar sig atleten åter till skivstången och genomför 15 bar facing burpees. Atleten återgår därefter till markeringen för handstand walk och utför 5 meter fram och tillbaka. När dessa är genomförda tar sig atleten till väggen och genomför 15 wall facing handstand push-ups. Därefter genomförs 5 meter handstand walk fram och tillbaka följt av 10 bar facing burpees, 5 nya meter fram och tillbaka innan atleten åter tar sig till väggen och genomför 10 strikta handstand push-ups. Testet avslutas med 5 meter handstand walk fram och tillbaka. Tid tas när atleten satt i bägge händerna över markeringen för handstand walk-sträckan. Därefter vilar atleten fram till minut 20 på klockan. Vilan disponeras fritt av atleten. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas burpees och handstand walk med fördel från sidan för att kunna bedöma bottenposition samt att händerna passerar markeringen. Handstand push-ups filmas snett eller rakt bakifrån för att kunna bedöma touch i bottenläget samt utlåsning i toppläget.

Minut 20:00 - 26:00 (mm:ss) TC 6min. 8-6-4 av: Ground to overhead 15 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.