WOD Explorer

ELITE FOR TIME 50 DOUBLE UNDERS 20 PISTOL 10 BAR MUSCLE UPS 50 DOUBLE UNDERS 20 PISTOL 10 RING MUSCLE UPS 50 DOUBLE UNDERS TC 5´ RX/MASTER FOR TIME 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 BAR MUSCLE UPS synchro 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 RING MUSCLE UPS synchro 50 DOUBLE UNDERS TC 5´ INTERMEDIO FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS TC 5´ ESCALADO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS TC 5´ MIXTAS FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS 30 AMERICAN KB SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS TC 5 ´

PART A RELAY STYLE ATHLETE 1: 400M RUN 12 BACK SQUAT 120KG ATHLETE 2: 400M RUN 12 BACK SQUAT 100KG ATHLETE 3: 400M RUN 12 BACK SQUAT 80KG ATHLETE 4: 400M RUN 12 BACK SQUAT 60KG PARTB RELAY STYLE ATHLETE 4 : 40M SLED PUSH 125KG ATHLETE 3 : 40M SLED PUSH 125KG ATHLETE 2 : 40M SLED PUSH 165KG ATHLETE 1 : 40M SLED PUSH 165KG AFTER SLED 60 BACK SQUAT AS A TEAM-RELAY STYLE EVERY TIME YOU BREAK YOU MUST RUN 400M ATHLETE 1 FIRST :130KG ATHLETE 2 : 110KG ATHLETE 3 : 90KG ATHLETE 4 : 70KG

Event 4 For Time (cap: 20') Category 3 athlete 3 Rounds 250/200m Row 9-6-3 Squat Cleans @40/25 -- Category 2 athlete 3 Rounds 250/200m Row 9-6-3 Clean & jerks @50/30 -- RX athlete 3 Rounds 250/200m Row 3-2-1 Macho Man @60/40 Mach man: 3 Power Cleans 3 Front Squats 3 Push Jerks

Find your max complex  1 Snatch + 1 hang snatch + 1 Overhead Squat Time Cap : 5 Minutes

FOR TIME  30 FRONT SQUAT 53/43 KG 21 CAL SKIERG 30 PULL-UP 20 FRONT SQUAT 15 CAL SKIERG 20 CHEST T0 BAR PULL-UP 10 FRONT SQUAT 9 CAL SKIERG 10 BAR MUSCLE-UP TIME CAP : 12 MINUTES

FOR TIME  21 FRONT SQUAT 47/35 KG 21 CAL SKIERG 21 PULL-UP / JUMPING PULL UP 15 FRONT SQUAT 15 CAL SKIERG 15 CHEST T0 BAR PULL-UP / PULL UP 9 FRONT SQUAT 9 CAL SKIERG 9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

FOR TIME  21 / 15  FRONT SQUAT 47/30 KG 21 / 15 CAL SKIERG 21 / 15 PULL-UP / Burpees to target 15 / 12 FRONT SQUAT 15 / 12 CAL SKIERG 15 / 12 C2B PULL-UP / JUMPING PULL UP 9 / 9 FRONT SQUAT 9 / 9 CAL SKIERG 9/  9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

FOR TIME  21 / 15  FRONT SQUAT 40/25 KG 21 / 15 CAL SKIERG 21 / 15 PULL-UP / Burpees to target 15 / 12 FRONT SQUAT 15 / 12 CAL SKIERG 15 / 12 C2B PULL-UP / JUMPING PULL UP 9 / 9 FRONT SQUAT 9 / 9 CAL SKIERG 9/  9 BAR MUSCLE-UP / BURPEES PULL-UP TIME CAP : 12 MINUTES

3 rounds 50 Double under 9-7-5 Ring Muscle-ups Front Squat 50kg/35kg Time Cap: 7 Minutes

Marbella Championship 2026 Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST. **En Castellano Abajo  **English: Elite/RX Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. Intermediate Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. **Castellano: Elite/RX Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Intermedio Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Workout Flow: **English: Athletes will begin in front of their barbell. On 3-2-1 GO athletes will begin with 3 Deadlift, then complete 3 Wall Ball Shot, go back to the Deadlift for 6 reps... Continue the sequence of Deadlift and Wall Ball shot for 8 minutes. Your score will be the total number of reps completed in 8 minutes.  Directly after 8 minutes, the athlete will make their way towards the barbell and start to find 1 Heavy Complex of : 1 Clean + 2 STOH in 5 minutes.  Athletes can have a second barbell, and receive help to load the barbell. Clips are mandatory. **Castellano: Los atletas comenzarán al lado de su barra. Al sonar 3-2-1 GO, los atletas comenzarán con: 3 Deadlift, después 3 Wall Ball Shot, después vuelve al Deadlift para 6 repeticiones etc… Los atletas continuarán la secuencia de Deadlift and Wall Ball Shot durante 8 minutos en formato AMRAP. La puntuación será el número total de repeticiones completadas en 8 minutos. Directamente después de los 8 minutos, el atleta se dirigirá a la barra y dispondrá de 5 minutos para encontrar 1 Complejo Pesado de : 1 Clean + 2 STOH. Notas importantes: Se permite el uso de una segunda barra, recibir ayuda para cargar los discos, los cierres 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 complex 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 complejo más pesado levantado. Movement Standards / Estándares de movimiento:   **English: Deadlift The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.  The rep is credited when hips and knees reach full extension, head and shoulders are behind the bar when viewed from the side. Deliberately bouncing the bar is not allowed. Wall Ball Shot In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target/line clearly above the specific height. If the ball hits low or does not hit the target, it is a “no rep.”  If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next 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. (For this complex, athlete can go straight into the STOH) STOH Any style of overhead lift is acceptable (strict press, push press, or jerk).  The rep is counted when the athlete’s hips, knees, and arms are extended and the feet are in line.  The barbell must be over the middle of the athlete’s body, or slightly behind, when viewed from profile.  The athlete may not lower the barbell until they reach the finish position.  The barbell must first be lifted to the shoulders, then locked out overhead. Barbell needs to be dropped in front of the body, in other cases the last reps will not count. **Castellano: Deadlift La barra comienza en el suelo (con ambos discos tocando el suelo). Las manos deben estar situadas más allá de las rodillas. No se permiten los levantamientos de peso muerto estilo sumo. Se permite cualquier tipo de agarre. La repetición se cuenta cuando las caderas y las rodillas alcanzan la extensión completa, y la cabeza y los hombros quedan detrás de la barra al observar desde un lado. No está permitido hacer rebotar deliberadamente la barra. Wall Ball Shot En el Wall Ball Shot, la pelota debe pasar desde la posición de sentadilla, con el pliegue de la cadera por debajo de la rodilla, y lanzarse para alcanzar el objetivo especificado. La repetición se cuenta cuando el centro de la pelota golpea la diana/línea claramente por encima de la altura especificada. Si la pelota golpea por debajo o no alcanza el objetivo, se considera «no válido». Si la pelota cae al suelo desde arriba, no se puede atrapar tras el rebote para comenzar la siguiente repetición. La pelota debe quedar en el suelo antes de recogerla para la siguiente repetición. STOH Se admite cualquier estilo de levantamiento por encima de la cabeza (press estricto, push press o jerk).  La repetición se cuenta cuando las caderas, las rodillas y los brazos del atleta están extendidos y los pies alineados.  La barra debe situarse sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil.  El atleta no puede bajar la barra hasta alcanzar la posición final.  La barra debe levantarse primero hasta los hombros y, a continuación, bloquearse por encima de la cabeza. La barra debe dejarse caer delante del cuerpo; de lo contrario, las últimas repeticiones no se contabilizarán. Clean La repetición comienza con la barra en el suelo. Power Clean, Squat Clean and Split Clean estan permitidos.- 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 (Para este complejo, el atleta puede ir directamente en el STOH) Possible No Reps / Posible No Reps: **English: Deadlift ❌The barbell is not starting on the ground (both plates are not touching the ground). ❌Hands are inside the knees, sumo position.  ❌Hips and knees don’t reach full extension. ❌Head and shoulders are not behind the bar when viewed from the side. ❌Deliberately bouncing the bar. Wall Ball Shot ❌The medicine ball is not taken from the bottom of a squat (hip crease below the knee). ❌The centre of the ball is not hitting the target/line clearly above the specific height. ❌If the ball drops to the ground from the top, the ball cannot be caught off the bounce to begin the next rep (The ball must settle on the ground before being picked up for the next rep). Clean  ❌The rep is not starting with the bar on the ground. ❌Doing a Hang cleans. STOH ❌The athlete’s hips, knees, and arms are not extended and the feet are not in line.  ❌The barbell is not over the middle of the athlete’s body, or slightly behind, when viewed from profile.  ❌The athlete lowers the barbell before they reach the finish position.  ❌The barbell is not lifted to the shoulders, and not locked out overhead. ❌Barbell is dropped behind the body. **Castellano: Deadlift ❌La barra no comienza en el suelo (ambos discos no están tocando el suelo). ❌Las manos están dentro de las rodillas, en posición sumo. ❌Las caderas y las rodillas no alcanzan la extensión completa. ❌La cabeza y los hombros no están detrás de la barra cuando se observa de perfil. ❌Rebotar deliberadamente la barra. Wall Ball Shot ❌La pelota no se toma abajo de la sentadilla (la cadera por debajo de la rodilla). ❌El centro de la pelota no golpea claramente el objetivo/línea por encima de la altura especificada. ❌Si la pelota cae al suelo desde arriba, no puede atraparse en el rebote para iniciar la siguiente repetición (debe colocarse al suelo antes de recogerlo). Clean ❌La repetición no comienza con la barra en el suelo. ❌Realizar hang cleans. STOH (Shoulder to Overhead) ❌Las caderas, rodillas y brazos del atleta no están completamente extendidos y los pies no están alineados. ❌La barra no está sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil. ❌El atleta baja la barra antes de alcanzar la posición final. ❌La barra no se lleva a los hombros ni se bloquea por encima de la cabeza. ❌La barra se deja caer detrás del cuerpo. 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: Barbell (weight verification). Medicine Ball (weight verification). Target (Height 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 barbell 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 Olimpica (verificación de peso). Pelota (verificación de peso). Diana (verificación de la altura). 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 de barra olímpica. 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 perpendicular to the target (♂3.05/♀2.75m). **Castellano: La barra debe estar colocada en perpendicular a la diana (♂3.05/♀2.75m). MC26 Online Qualifier WOD2 SCORE CARD Round (Rep) Deadlift Wall Ball Shot 1 (3) 3 6 2 (6) 12 18 3 (9) 27 36 4 (12) 48 60 5 (15) 75 90 6 (18) 108 126 7 (21) 147 168 8 (24) 192 216 Elite / RX INTER                                  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21-24 etc… Deadlift Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Elite / Rx : ♂100/♀70 kg Inter : ♂80/♀55 kg Reps:................. B) Attempts 1 kg Attempts 2 kg Attempts 3 kg Attempts 4 kg Attempts 5 kg Attempts 6 kg Then directly, 5’ to find 1 Heavy Complex :  1 Clean + 2 STOH. The total time is 13’. Submission deadline: 30/05/2024 23:00 (CEST) Athlete’s name and signature:.................... Judge’s name and signature : …………………

#LTHEROWOD V16 AMRAP16 19 Burpees 18 TTB/Sit-Ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX 60/40              Scale 40/25          

TIME CAP 8' FOR TIME: X5 ROUNDS: 20 SYNCHRO SQUAT 15 SYNCHRO KB SWING 10 SYNCHRO CHEST TO BAR

TIME CAP 8' FOR TIME: X5 ROUNDS: 20 SYNCHRO SQUAT 15 SYNCHRO KB SWING 10 SYNCHRO CHEST TO BAR

50 Wall Ball Shots @9/6kg 40 Toes 2 Bar 30 Double Unders 20 Pull Ups 10 Burpee Box Jumps @24"/20" Time Cap: 10min WORKOUT FLOW The athlete completes 50 Wall Ball Shots, then 40 T2B, 30 Double Under, 20 Pull Ups and finishes the workout with 10 Burpee Box Jumps. MOVEMENT STANDARD Wall Ball Shot: The rep starts with a deep squat, hips below parallel and ends with the ball hitting the target clearly above the specified height (Men: 305cm, Women: 274cm). When picking up the ball the athlete does not need to stand up all the way but needs the hips below parallel with the ball off the ground. Toes 2 Bar: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with both feet touching the bar at the same time.  Double Under: With the athlete jumping, the rope needs to pass the feet twice in between jumps. Pull Up: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with the athletes chin over the bar. Strict, kipping and butterfly technique is allowed.  Burpee Box Jump: The rep starts with the burpee, chest and thighs are touching the ground before standing back up and ends with jumping on the box extending the hips and knees. Step down is required. VIDEO REQUIREMENTS The athlete, Wall Ball Target, Pull Up Bar, Rope and Box need to be visible throughout the workout. WODProof etc. is allowed. Before the workout starts, the athlete needs to film all weights and heights used in the workout.

"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.  

"Down and Up" is: For weight: From 0-6 minutes Athlete A 1 rep max front squat From 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts

'Worm hole' is: For time 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 40/60kg worm 8 minute time cap RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes  There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited Bodyweight walking lunges (Scaling option for worm lunges) Athletes will start standing side by side -  both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time.  A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.  Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body

Athletes 1 & 2 Part Two: Time Cap: 11 minutes (begins after Part One ends) Station A (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 Athletes must complete their assigned reps before switching. Only one athlete works at a time. Upon completion, rest for the remainder of the 11-minute cap.

“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

Buy in 30 cal bike into 12-9-6 Front squat (83/55) (70/48) 9-6-3 RMU

In 6 min  Athlete A 3RM Hang Power Clean Athlete B 3RM Front Squat - scoring will be separated Athlete A get one score and is compared to all other A-athletes Athlete B get one score and is compared to all other B-athletes

In 6 min  Athlete A 3RM Hang Power Clean Athlete B 3RM Front Squat - scoring will be separated Athlete A get one score and is compared to all other A-athletes Athlete B get one score and is compared to all other B-athletes

0 - 10 minutes 10 min Time Cap 1 Clean + 1 Front Squat + 1 Shoulder to Overhead 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 one rep max of the above barbell complex. Each team will have one 20kg male barbell, one 15kg female barbell, one pair of barbell collars and sufficient 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 of the complex before the 10 minute mark they may continue 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 Clean - Athletes must take the barbell from in contact with the floor to the front rack position with legs straight and hips open. Athletes can power or squat clean. If the athlete chooses to squat clean they must still perform the front squat following the clean. Front Squat - Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open.  Shoulder to Overhead (STOH) - Athletes must press or jerk the barbell from the front rack position to a fully extended overhead position with legs straight, hips open and arms straight. If the athlete uses a split jerk their feet must be brought back to parallel to complete the lift. 

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.

Find your Max for time 5 minutes: 1 Squat Snatch 1 Overhead Squat 1 min break "Isabel" For time 4 minutes 30 Snatches

Part A: 6 min to find a 1RM of: P1: 1 Clean + 2 Front Squat + 1 Hang Clean P2: 1 Snatch + 2 Overhead Squat + 1 Hang Snatch rest 2min, then Part B: For Time: 60 Single Unders (each, ygig) 30 Synchro Alt. DB Cluster (15/10) 60 Single Unders (each, ygig) TC: 6min

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)

1 snatch 1 hang snatch 1 overhead squat

50 PU  50 DB Lunges  50 BJO  50 TTL  50 BW squats  50 cal. AB