WOD Explorer

snatch 9 lifts 40sec on/20sec off RX Männer 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg RX Frauen/INT Männer 40kg 45kg 50kg 55kg 60kg 65kg 70kg 75kg 80kg INT Frauen 25kg 30kg 35kg 40kg 42kg 45kg 47kg 50kg 52kg *tiebreak max overhead squats

0 - 10 minutes 10 min Time Cap 3 Rep Max Back Squat Score = The sum total of each athletes heaviest lift (KGs) Workout Flow & Rules Teams will have from 0 to 10 minutes for all athletes to establish a 3 rep max back squat. Each team will have one squat rack, one 20kg male barbell, one 15kg female barbell, one pair of barbell collars and sufficent weight plates. Only one athlete can lift at a time, the team decides how they divide the 10 minutes. Male athletes must use the 20kg barbell and female athletes must use the 15kg barbell. Barbell collars must be on the barbell when athletes lift. Non lifting athletes can help load and unload barbells. Athletes can have as many lifts as they wish within the 10 minutes and can decrease the weight on the bar if they fail a lift. If an athlete begins their first rep before the 10 minute mark they may continue with the remaing reps and register a score if this takes them past the 10 minute mark. Teams will have 5 minutes transition time at the end of this workout before the Endurance Workout begins at the 15 minute mark. Movement Standard Back Squat - Athletes must take the barbell from the rack with collars on the bar. Athletes must perform a full depth squat with hip crease below knee level and then stand tall with legs straight and hips open.

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.

Time Cap: 11 minutes (0:00–11:00) Workout #1 (Pair 1): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות באופן חופשי. לאחר השלמת 150 קלוריות – מנוחה עד סוף מגבלת הזמן (11:00). Workout #2 (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Time Cap: 11 minutes (begins after Part One ends) Workout #3 (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 משקל: גברים – 60 ק"ג / נשים – 35 ק"ג  מבנה העבודה: בדיוק כמו בחלק הראשון: 15–12–9–6 חזרות Relay. כל ספורטאי משלים את כל הסט שלו לפני שהשני מתחיל. Workout #4 (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות כרצונם.

Workout 2: Teams of 4: MMFM For Load: 0:00 - 7:00: Pair A (2 Athletes) Establish 1RM Clean. 7:00 - 14:00: Pair B (2 Athletes) Establish 3RM Front Squat (From Rack). Score: Total weight of all 4 athletes' successful lifts.

“Double Gracesabel”  For Time: - 30 Clean & Jerks Athlete 1 - 30 Clean & Jerks Athlete 2 - 30 Snatches Athlete 3 - 30 Snatches Athlete 4 60/40kg
One Athlete working at a time
Power or Squat - 16min Cap‫

“Wacky Jackie” For Time: Athletes 1&2 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) Athlete 3&4 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) -17min Cap

EMOM 6 Max same weight on: Scaled:  Woman - Back squat Man - Front squat Advance: Woman - Front squat Man - Over head squat

TEST 2: STRENGTH All Age Groups 7 Minute Window to Establish a Max Complex: 1 Power Clean 1 Front Squat 1 Power Clean 1 Front Squat Test Flow Athletes begin at the buzzer and have 7 minutes to perform the complex at the heaviest possible load. Multiple attempts allowed. Movement Standards • Power Clean: ID 3.01 • Front Squat: ID 1.05 For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All four movements must be performed unbroken. • Bar may not be dropped or rested on floor mid-complex. • Power cleans only: hips may not pass below parallel. • Clips required before each attempt. • Athletes must remain in designated lifting zone.

3 rounds  10m Hand Stand Walk 12 Alternating Pistol Squats 4 Pull overs - tie break -  into 20 Double Corssovers 2 (1+1) Bar Muscle Up + Back Roll 4m Hand Stand Walk Half pirouette + 2,5m backward handstand walk + 2,5m backward handstand walk

1 Run (A) 3 Rounds (B) 10 Gorilla Burpee 10 Air Squat 1 Run (B) 3 Rounds (A)  10 Gorilla Burpee 10 Air Squat --- tie-break --- 1 Run (A+B)

You Go I go 2 Rounds: 5 Power Snatch/ Power Clean 4 OHS/ Front Squat 3 S2O After 2 rounds find your 1RM               1.              2. RX:    55/45       60/50 ADV: 60/35       65/40 SC:   40/25       45/30

MIX is a 10'' TC 30x Back Squat 90x DU 30x Pull Up 25x Front Squat 75x DU 25x Chest to Bar Pull Up 20x Overhead Squat 60x DU 20x Bar Muscle Up 35-39: 60/40 40-44: 50/35 45-49: 40/25 50+: 40/25 Tie Break - Zeit nach C2B

0 - 10 minutes 10 min Time Cap 3 Rep Max Back Squat Score = The sum total of each athletes heaviest lift (KGs) Workout Flow & Rules Teams will have from 0 to 10 minutes for all athletes to establish a 3 rep max back squat. Each team will have one squat rack, one 20kg male barbell, one 15kg female barbell, one pair of barbell collars and sufficent weight plates. Only one athlete can lift at a time, the team decides how they divide the 10 minutes. Male athletes must use the 20kg barbell and female athletes must use the 15kg barbell. Barbell collars must be on the barbell when athletes lift. Non lifting athletes can help load and unload barbells. Athletes can have as many lifts as they wish within the 10 minutes and can decrease the weight on the bar if they fail a lift. If an athlete begins their first rep before the 10 minute mark they may continue with the remaing reps and register a score if this takes them past the 10 minute mark. Teams will have 5 minutes transition time at the end of this workout before the Endurance Workout begins at the 15 minute mark. Movement Standard Back Squat - Athletes must take the barbell from the rack with collars on the bar. Athletes must perform a full depth squat with hip crease below knee level and then stand tall with legs straight and hips open.

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.

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

A: Minute 0-3 Find a heavy complex of: Clean + Frontsquat + HangClean Minute 3-4 Rest  B: Minute 4-14  For Time (TC 10min)  12-10-8-6-4  - T2B - Frontsquats MM 60kg FF 40kg - Any clean is allowed: power clean or squat clean. - You may use two different bars for this workout. - The bar can be loaded before starting the first 3 minutes. - The first front squat in Part B can be a squat clean.

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB Snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ 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 bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (50/35kg) 3 Lateral BotB 5 Thruster (50/35kg) 4 Lateral BotB 5 Thruster (50/35kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (42.5/30kg) 3 Lateral BotB 5 Thruster (42.5/30kg) 4 Lateral BotB 5 Thruster (42.5/30kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 4 Thruster (35/25kg) 2 Lateral BotB 4 Thruster (35/25kg) 3 Lateral BotB 4 Thruster (35/25kg) 4 Lateral BotB ...

0:00 - 10:00 Minuten 10 min Zeitlimit Übungen: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead Score = die Summe der vier je schwersten Lifts (KG) = schwerster Lift Person A + schwerster Lift Person B + schwerster Lift Person C + schwerster Lift Person D Workout Flow & Regeln Zusammengefasst: in einem Bewegungsablauf, jede Person mindestens einmal, niemals gleichzeitig Die Teams haben 10 Minuten Zeit, um für alle Athleten ein 1 Rep Max Clean + Front Squat gefolgt von Shoulder to Overhead durchzuführen. Die 10 Minuten können ansonsten frei eingeteilt werden. Jede Bewegung muss einzeln und vollständig absolviert werden und nicht direkt ineinander überfließen. Also zuerst ein Max Clean, dann einen Front Squat vollständig durchfürhen und dann nach dem Front Squat in die Shoulder to Overhead. Es darf mit Schwung gearbeitet werden aber nicht aus dem vorherigen Übungsablauf. Die Teams verfügen über eine 20-kg-Langhantel für Männer, eine 15-kg-Langhantel für Frauen, ein Paar Hantelklemmen und ausreichend Gewichtsscheiben. Die Klemmen müssen immer verwendet werden. Es hebt immer nur ein Athlet gleichzeitig, während die nicht arbeitenden Athleten beim Be- und Entladen der Langhantel helfen dürfen. Athleten können innerhalb der 10 Minuten so viele Versuche absolvieren, wie sie möchten, und das Gewicht auf der Stange reduzieren, falls ein Versuch misslingt. Beginnt ein Athlet seine erste Wiederholung des Komplexes vor Ablauf der 10 Minuten, darf er den Versuch beenden und ein Ergebnis eintragen, auch wenn dies über die 10-Minuten-Marke hinausgeht. Movement Standard Clean - Die Athleten müssen die Langhantel vom Boden in die Front-Rack-Position bringen, mit gestreckten Beinen und vollständig geöffneten Hüften. Athleten dürfen einen Power Clean oder einen Squat Clean ausführen. Entscheidet sich der Athlet für einen Squat Clean, muss er/sie nach dem Clean zusätzlich einen Front Squat ausführen. Front Squat - Die Athleten müssen eine Kniebeuge bis zur vollen Tiefe ausführen, wobei die Hüftfalte unter die Höhe der Knie kommt, und anschließend vollständig aufrecht stehen, mit gestreckten Beinen und geöffneten Hüften. Shoulder to Overhead (STOH) - Die Athleten müssen die Langhantel aus der Front-Rack-Position über den Kopf drücken oder stoßen (Press oder Jerk), bis eine vollständig gestreckte Überkopfposition erreicht ist, mit gestreckten Beinen, geöffneten Hüften und gestreckten Armen. Wenn der Athlet einen Split Jerk verwendet, müssen die Füße wieder nebeneinander (parallel) gebracht werden, um den Versuch gültig abzuschließen.

Workout 1 AMRAP 12min 48 double unders 16 back rack lunges 8 burpee over bar (any style) directly into Individuals + Masters: 3 RM Front Squat Teams: 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) TimeCap: 5min Weights for Individuals+Teams 60kg/40Kg Weights for Masters 45kg/30kg

00:00-10:00 AMRAP  Buy in: 50 cal Echo Bike (FF: 40)  in remaining time amrap of: 9 synchro Toes to bar  6 synchro Dual DB Front Squats  3 synchro Dual DB Devil´s Press

8 Rounds for time:  Partner A:  20/15 cal Bike Erg  Partner B  3 HSPU  6 Back Squats  12 Barbell Overhead Lunges  - switch after full rounds

Test 1.1 Strength (Team of 4) Note: MMFF Tid: 00:00 - 12:00 Vila: 12:00 - 17:00 1 Rep Max: Complex 1 clean 1 fron Squat Flöde: Start sker vid de tomma skivstängerna och när klockan startat får atleterna börja lasta stängerna. En atlet lyfter i taget och måste säga sin vikt till domaren innan complexet påbörjas. Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter. Varje atlet får utföra så många lyft den vill samt i vilken ordning som helst. Alla atleter får hjälpa till att lasta av och på vikter. Alla complex måste vara godkända innan time cap. Damer lyfter med 15-kilosstång och herrar med 20-kilosstång.  Förtydligande standards: Complex Clean + front squat måste utföras utan att stången släpps och kommer ner till golvet mellan lyften. Clean är anyhow dvs både power clean och squat clean är tillåtet. Skulle en atlet få no rep på front squat exempelvis på djupet och atleten fortfarande håller i stången kan atleten göra ett nytt försök på front squaten. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 4 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Score: Vikt - Tyngsta complex (M1+M2+F1+F2) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan https://swe3f.se/wp-content/up loads/2025/03/Floorplan_Seriematch-1.pdf Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 2.2 Skill (Team of 2) Note: MM Tid: 26:00 - 34:00 Vila: 34:00 - 40:00 AMRAP 8 min 4 toes to bar 3 chest to bar pullups 2 bar muscle up 10 alternating pistols Flöde: Start sker bakom startlinjen. När klockan startar får M1 ta sig fram till riggen och påbörja sina toes to bar, följt av chest to bar pullups och därefter bar muscle up. Efter det utför M1 pistol squat på angiven yta och efter sin sista rep tar M1 sig tillbaka till startlinjen och byter in M2.  M2 upprepar sen samma flöde. Byten får endast ske när ett helt varv är utfört. Varven måste alterneras mellan M1 och M2. Det är alltså inte tillåtet att ex. M1 kör två varv i rad. Förtydligande standards: Hållet som körs i riggen avgörs av lokalen och vad som är säkrast. Men önskvärt är att köra med blicken mot domare. Riggövningarna är inget komplex och behöver ej göras unbroken. Pistol squats måste vara alternerande. Utrustning/lag: Rigg som funkar för alla längder. Score: Totalt antal reps