WOD Explorer

TWO SCORED EVENT ELITE/RX PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 60/40 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) MASTER 35+ PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) INTERMEDIATE PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) SCALED PART A AMRAP IN 12 MINUTES 48 single unders 16 back rack lunges 35/22.5 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) Please make sure you read and fully understand the workout description and movement standards.

Hang Power Clean Squat Clean ( touch & go) Front squat Shoulder to Overhead (anyhow) Rest 1min before gymnastics part

Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Chest to Bar into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat

Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Pull Ups into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat

Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void.  QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower.  - Remain seated until the monitor clearly reads prescribed calories.  WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease.  BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

IN A 14 MIN TIME CAP From 0:00 - 3:00 26.2A - 3 Min to Find 1RM Front Squat  1 min rest From 4:00 to 14:00 (10 min Cap) 26.2B – FOR TIME 3-6-9-12-15 Shoulder to OH 80kg Burpees Box Jump Overs (60cm)

TC: 10min 21 knee raises + 21 Thruster @35/25kg 15 leg raises + 15 Thruster 9 pull ups + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg

6 Min to find a max in 1 Clean 3 Front squats 1 S2OH *1 Min rest before test 3 start

ELITE/RX PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .  

PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .   

32 m Farmercarry 6 round 10 squat  10 T2B 32 m Farmercarry

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Bar Athlete B: Max Chest to Bar 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Rings Athlete B: Max Ring Pull-Up 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes

1.6k run 100 pull up 200 push up 300 air squat 1.6km run

16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete

In a 15 Min Window Establish 1 Rep Max Bench 1 Rep Max Back Squat 1 Rep Max Deadlift 00:00 - 05:00 - Bench 05:00 - 10:00 - Back Squat 10:00 - 15:00 - Deadlift

RM COMPLEX 1 CLEAN 1 HANG SQUAT CLEAN 1 FRONT SQUAT 1 JERK

For Time FROM 9 DOWN TO 1 Sandbag Clean 1 Synchro bar complex Sandbag Squat Athlete A work in: 9-7-5-3-1 Athlete B work in: 8-6-4-2 time cap 9' VARIATIONS Experience - Master +90 Sandbag 30 synchro complex: 2 pull up

400M ROW 6 WALL WALK 4 BURPEE CHEST TO BAR 10 FRONT SQUAT 35KG 6 WALL WALK 4 BURPEE CHEST TO BAR 5 FRONT SQUAT 35KG

4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @100/70 5 front squats 10 shuttle runs (1 rep = 15m) WORKOUT DESCRIPTION & SCORECARD   -- W Masters 40-44 Masters 45+ Scaled 4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @70/35 5 front squats 10 shuttle runs (1 rep = 15m)

AMRAP 45 19 Shuttle Runs (5+5 m) 54 Mountain Climbers 11 HR Push-Ups 26 Air Squats 

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

AMRAP 8’ – I Go You Go • 8 Handstand Push-Ups • 6 Power Snatches (60/40) • 50 Double Unders → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

AMRAP 8’ – I Go You Go • 8 Push-Up to Plate (20/15kg) • 6 Power Snatches (40/30) • 50 Double Unders  → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

Event 3: For Time: 80/64 Cal Row 3min Window 20 DB Bench Press 2x22/15kg 20 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 3min Window 16 DB Bench Press 2x22/15kg 16 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 4min Window 12 DB Bench Press 2x22/15kg 12 DB Front Squats 2x22/15kg Row Calories in Remaining Time Score: Time athlete hits 80/64cals (Including Rests)

For time: (TC 7min) 2A 4 rounds: 6 Clean & Jerks 60kg 200m run 2 min rest 9 min on clock 2B 3 min to find for max load: 1 clean + 2 front squat

A) 9 MINUTE AMRAP 4 TOES TO BAR  6 POWER CLEANS (50KG/35KG)  8 FRONT SQUATS ADD 4 TTB AFTER EACH ROUND B) IMMEDIATELY FOLLOWING PART A, ATHLETES WILL HAVE 4 MINUTES TO ESTABLISH HEAVIEST MAX COMPLEX OF:  3 HANG CLEANS + 1 SHOULDER TO OVERHEAD