WOD Explorer

Team Series Woche 1: 12 min AMRAP  1-2-3-4-5-6-7-8… Wall Walks  2-4-6-8-10-12… Alt DB Snatches/side  Synchro Box Step over 1 DB im Farmers Grip  Veteran 22,5/15 kg  Rookie: 15/10 kg 

Marbella Championship 2026 Online Qualifier WOD1 The deadline to submit your scores for this WOD is 9th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 9 de mayo a las 23:00 CEST. **En Castellano Abajo  **English: Elite/RX/Intermediate Male/Female For Time (10’ TC) A) ♂800/♀600m Row 60 Toes to bar 40 2DB Box step over ♂22.5/♀15kg (♂60/♀50cm) Reps = 180/160 **Castellano: Por Tiempo (TC 10’) A) ♂800/♀600m Row 60 Toes to bar 40 2DB Box step over ♂22.5/♀15kg (♂60/♀50cm) Workout Flow: **English: Athletes will begin seated on the rower. On 3-2-1 GO athletes will begin with the distance on the row, then 60 Toes to bar and finish with 40 2DB Box Step Over. The flow continues until the last rep of the 2DB Box step over is completed, where the timer will be stopped and their time recorded.  **Castellano: Los atletas comenzarán sentados en el remo. Al sonar 3-2-1 GO, los atletas iniciarán con la distancia en el remo, luego realizarán 60 Toes to bar y finalizarán con los 40 2DB Box step over. El flujo continuará hasta que la última repetición del 2DB Box step over esté completa, momento en el cual el cronómetro se detendrá y se registrará su tiempo. SCORE / PUNTUACIÓN **English: The score for this workout is the time to complete the required work. If the required work is not completed within the timecap the score will then become reps completed.  10m Row completed = 1 Rep.  **Castellano: La puntuación de este workout será el tiempo total en completar el trabajo requerido. Si el atleta no logra finalizar dentro del Time Cap, su puntuación será el número total de repeticiones completadas. Conversión del Remo: Cada 10 metros remados equivalen a 1 repetición. Movement Standards / Estándares de movimiento: **English: Row  Only Concept 2 Rower is allowed. The monitor must be set to 0 at the beginning of the row. The monitor must count up the meter. Any damper setting may be used at any time. Remain seated until the monitor clearly reads the number of meters required. 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. 2DB Box step over Each rep begins with BOTH feet touching the ground.  The dumbbells can be held in any position.  Only the feet may make contact with the box.  Both feet must make contact with the top of the box.  The hips and knees do NOT need to reach full extension on the top of the box. The dumbbells may not rest on the thigh or make contact with the box at any point during the completion of the rep. Athletes MUST step down from the top of the box. The rep is credited when: Both feet touch the ground on the opposite side of the box with the dumbbells held by the athlete.  Athletes do NOT need to alternate their lead leg after every rep.  **Castellano: Row Solo se permite el uso del remo Concept2. El monitor debe estar en 0 al inicio del remo. El monitor debe contar los metros de forma ascendente. Se permite utilizar cualquier configuración del damper en cualquier momento. El atleta debe permanecer sentado hasta que el monitor marque claramente la cantidad de metros requerida. Toes to bar 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. 2DB Box step over Cada repetición comienza con ambos pies tocando el suelo. Las mancuernas pueden sujetarse en cualquier posición. Solo los pies pueden entrar en contacto con el cajón. Ambos pies deben tocar la parte superior del cajón. Las caderas y las rodillas NO necesitan extenderse completamente en la parte superior del cajón. Las mancuernas no pueden apoyarse en los muslos ni entrar en contacto con el cajón en ningún momento durante la ejecución de la repetición. Los atletas deben bajar del cajón caminando (step down). La repetición se considera válida cuando: ambos pies tocan el suelo en el lado opuesto del cajón con las mancuernas sujetadas por el atleta. Los atletas NO están obligados a alternar la pierna de apoyo en cada repetición. Possible No Reps / Posibles No Reps: **English: Row  ❌Standing up from the rower prior to reaching the meters required. ❌Starting the rower without the monitor sets to 0. 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.  2DB Box step over ❌Other parts than the feet are in contact with the box ❌Only one feet is making contact with top of the box  ❌Athlete is jumping down from the box **Castellano: Row ❌ Levantarse del remo antes de alcanzar los metros requeridos en el monitor. ❌ Comenzar el remo sin haber reiniciado el monitor a 0 antes de iniciar la prueba. Toes to bar ❌ 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. 2DB Box step over ❌ Otras partes del cuerpo, aparte de los pies, están en contacto con la caja. ❌ Solo un pie hace contacto con la parte superior del cajón. ❌ El atleta salta desde el cajón (en lugar de bajar caminando). How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations   IMPORTANT: The rower monitor must be clearly visible in the video. If our judges cannot see the monitor, the score will be rejected .   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: Rower (Concept2). Gymnastic bar (tape verification). Dumbbells (weight verification). Box (height verification; dimensions of the top of the box must be at least 38 centimeters x 38 centimeters) 60cm men / 50cm ladies. 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 Toes to bar and 2DB Box step over. The entire athlete must remain visible during the row, and the rower monitor must be clearly readable . Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación   IMPORTANTE: El monitor del remo debe ser claramente visible en el vídeo. Si nuestros jueces no pueden verlo, la puntuación será rechazada .   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: Remo (Concept2). Barra de gimnástica (verificación de cinta). Mancuernas (verificación de peso). Cajon (verificación de altura; dimensiones de la parte superior del cajón debe ser de al menos 38 cm x 38 cm) . 60cm hombres / 50cm mujeres 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 durante el Toes to bar y 2DB Box Step Over. El atleta debe permanecer completamente visible durante el remo y el monitor del remo debe ser claramente legible . El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación.

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 22.5kg dumbbell 20 inch box Women: 15kg dumbbells 20 inch box WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: 16/20 calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

Qualifier 2- Strength & Bodyweight 0-4 Establish a 2RM STOH (from the rack) 4-20 (16 minute time cap) 1-2-3-4-5-6-7-8 Wall Walks 3-6-9-12-15-18-21-24 Pull Ups 15 Box Jump Overs @ 24/20” 60+ / Scaled: 1-2-3-4-5-6-7-8 Scaled Wall Walks 3-6-9-12-15-18-21-24 Hanging Knee Raises 15 Box Step Overs @ 24/20” Equipment list: Barbell & adequate plates Plyo Box Pull up bar Flow: 0:00–4:00: Athlete begins with the bar racked and attempts to establish a 2-rep max STOH.  At 4:00, the athlete moves directly into the Bodyweight Conditioning Test. In Part B, athletes complete: Round 1: 1 Wall Walk, 3 Pull-Ups, 15 Box Jump Overs Round 2: 2 Wall Walks, 6 Pull-Ups, 15 Box Jump Overs …and so on up to Round 8 (8 Wall Walks, 24 Pull-Ups, 15 Box Jump Overs). Athletes must complete 15 Box Jump Overs after every round, for a total of 8 sets. Workout ends at completion of Round 8 or at 20:00, whichever comes first. Movement Standards: Shoulder-to-Overhead (STOH): - Bar must start from the rack. - Any variation is permitted (strict press, push press, push jerk, split jerk). - Each rep must start from the front rack position and end with: Arms fully locked out, Barbell over midline, Hips and knees fully extended - No re-racking between reps. The athlete must complete both reps consecutively. - Dropping the bar from overhead between reps invalidates the attempt. Wall Walks: - Athlete begins lying flat on the floor, chest, thighs, and feet touching, hands touching the designated tape line. - Rep ends when both hands touch the tape line closest to the wall and then return to the start position. - Feet must remain on the wall until both hands return to the starting tape line. - 1 Tape Line is 10 inches from the wall. The other is 60/55" from the wall (male/female). No reps for: - Starting with hands past the line - Feet leaving the wall too early - Incomplete return to the floor Scaled Wall Walks: - Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. - At the start and finish of each rep, both hands must be in front of the tape line. - No part of the hand may be touching the line. - Both hands must remain in front of the tape until both feet are on the wall. - The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. - The fingers may NOT be touching the tape line. - On the descent, the feet must remain on the wall until both hands are in front of the tape line. - No part of the hand may be touching the line. - The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground. - Tape Line is 60/55" from the wall (male/female). Pull-Ups: - Athlete begins hanging with arms fully extended. - Any style permitted: strict, kipping, or butterfly. - Chin must clearly pass over the height of the bar. No reps for: - Chin not clearing the bar - Not reaching full extension at the bottom Hanging Knee Raises: Start Position: - Athlete begins hanging from a pull-up bar with arms fully extended and Feet clearly off the ground. - Feet must pass behind the pull up bar each rep. - Athlete must lift both knees together above hip crease level (hips at or above 90° flexion). - Kipping is permitted No Reps Include: - Knees not rising above the hip crease - No full extension at the start or end of the rep - One leg higher than the other (asymmetrical) Box Jump Overs: - Athletes must jump with both feet and land on top of the box (step-ups NOT permitted). - After landing on the box, athlete may step or jump down on the far side. - There is no requirement to stand up on top of the box. - Reps can be completed facing the box or laterally. No reps for: - Stepping onto the box - Missing the top of the box - Touching any object for support Box Step Overs: - Athletes must step both feet on top of the box - Athletes may step or jump down on the opposite side. - There is no requirement to stand up on top of the box. - Reps can be completed facing the box or laterally. Video: Set camera at an angle that captures: Full rack and side view of STOH Front view of wall for wall walks, with both tape lines visible Clear pull-up bar view, showing full extension and chin over bar Full box and both landing sides for jump overs Before the Workout: - State your name and date. - Show the empty barbell and loading process. - Show plate weights and rack. - Mark and show tape line(s) for wall walks. - Clearly show the height of the Plyo box After the Workout: - Show the final loaded barbell for Part A. Scroll through lift attempts or show max successful lift.

RX: 3R: 1000m Row 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Inter: 3R: 750m Ski 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Scaled: 3R: 1500m BikeERG 12 synchro burpee over line (1m) 12 Synchro box Step up (24/20)

Workout 3: “Campus Circuit” 10-Minute AMRAP: ● 250m Row ● 12 Single Dumbbell Hang Snatch (15kg/10kg) ● 10 DB Box Step-Ups (20") (15kg/10kg) Single Dumbbell Hang Snatch: ● Start from hang: DB begins above the knee (no ground touch). ● Movement: One fluid motion to overhead lockout — no pause at shoulder. ● Arms: Can split however you want unbroken on one arm or alternating every rep ● Top position: Arm locked out overhead, hips and knees extended. DB Box Step-Ups: ● Height: 20 inches ● Standard: Step up on the box. Both feet must make contact on top with hips and knees fully extended at the top of the rep. DB can be carried anyhow as long as off the floor. ● No jumping over box. ● Dumbbell not used in this movement.

AMRAP x 02:00 2 SHUTTLE RUN* 3 DB DEVIL PRESS  6 BOX STEP OVER 5 PULL UP *10M = 1 REP (5M IDA + 5M VUELTA)

WOD 1 Time cap: 13 min For time 100 wall ball 40 synchro single unders 80 box step over with kettlebell 24/16 kg 40 synchro single unders 60 kettlebell American swing 24/16 kg (45+ russian swing) 40 synchro single unders 40 pull-up 40 synchro single unders

WOD 3 – SYNCHRO SKILL  Time cap: 10 min AMRAP 10 synchro toes to bar 8 synchro dumbbell snatch (22,5 / 15 kg) (45+ 17,5 / 12,5 kg) 6 synchro box jump over (45+ box step over)

For Time Timecap: 8:00 Intermediate Teams: 30 Back Squats 100/65kg 30 DB Box Step-overs 2x 22.5/15 to 50cm 30 Squat Cleans 60/42.5kg Regular Teams: 30 Back Squats 80/50kg 30 DB Box Step-overs 2x 15/10 to 50cm 30 Squat Cleans 50/35kg

Workout No 1 - ‘3 Chances To Score’ Score 1 = Max Calories on Ski-Erg Score 2 = 6 Rounds for Time  Score 3 = Max Burpee Box Step Ups Workout  8 Minute Window: Part A - Max Calories on Ski-Erg Part B - 6 Rounds For Time (YGIG on Rounds) 5 Wall Balls 10 Kettlebell American Swings  15 Box Get Overs Into -  2 Minute Window: Part C - Max Reps Burpee Box Step Ups Weights / Heights - see images in whatsapp

2 Score Workout / running clock Part A) for time: 1000m row (split as you like) time cap: 5 min -1min rest- Part B) (start @ 6:00) for time: 100 wall balls (split as you like) 300 single under (split as you like) 20 synchro burpee box step ups time cap: 10 min men: 24 inch box, 6 kg WB, 3m target women: 20 inch box, 4 kg WB, 2,70m target

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 500M Row (Concept2) 20 Box Step Over 50cm 20 Forward Lunges (ingen vikt) Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.

5MIN AMRAP 4 Power Snatch 8 Box Jump over 1MIN Rest 3MIN AMRAP 16 alt. DB Snatches 8 DB Box Step up over (For Overall Reps) _________________ RX (16-44)                          RX (45+) 60/40kg                              45/30kg 22,5/15kg                            17,5/12,5 ________________________________________ SCALED (16-44)                SCALED (45+) Box Jump or                       Box Jump or Step Up over                       Step Up over 35/25kg                               30/20kg 15/10kg                               12,5/8kg

30/24 Calorie Row 3 Wall Walks 30 Wall Balls 6 kg / 4 kg 30/24 Calorie Row 3 Wall Walks 30 Dumbbell Shoulder to Overhead 2x 15/10kg  30/24 Calorie Row 3 Wall Walks 30 Wall Ball Box Step Over 6/4kg TC: 15 min

For time:  20 wall-ball shots  18 box jump-overs  30 wall-ball shots   18 box jump-overs  40 wall-ball shots   18 medicine-ball box step-overs   66 wall-ball shots   18 medicine-ball box step-overs   40 wall-ball shots   18 box jump-overs   30 wall-ball shots   18 box jump-overs  20 wall-ball shots Time cap: 12 minutes  ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box  ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 80-89 22.5kg dumbbell 20 inch box Women: 80-89 15kg dumbbells 20 inch box 90-99 Men: 18 calories 17.5kg dumbbells Women: 14 calories 12.5kg dumbbells 100+ Men: 16 calories 15kg dumbbells Women: 12 calories 10kg dumbbell WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: allocated calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

ADVANCED M 21-15-9 Reps for Time Deadlifts 100 KG Box Jump 75 CM Time Cap: 8 minutes INTERMEDIATE M 21-15-9 Reps for Time Deadlifts 80 KG Box Jump 75 CM NOVICE M 21-15-9 Reps for Time Deadlifts 70 KG Box Jump 60 CM ROOKIE M 21-15-9 Reps for Time Deadlifts 55 KG Box STEP UP 60 CM - STEP UP OPEN W 21-15-9 Reps for Time Deadlifts 55 KG Box Jump/STEP UP  60 CM-STEP UP ROOKIE F 21-15-9 Reps for Time Deadlifts 45 KG BOX STEP UP  50 CM

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For Time: 20 Burpee DB(2) Box Step Up Overs @ 22.5/15kg @ 20'' 30 BMU 20 Burpee Box Jump Overs Time Cap: 9min

6 bar travers (3-3) 20 sync box step over 20 toes to bar 4 bar travers (2-2) 20 sync box step over 20 pull ups 2 bar travers (1-1) 20 sync box step over 20 sync knee raises OPEN travers: parallel bar 1,25m must unbroken

FOR TIME 3 ROUNDS 14´ TIME CAP ROUND 1 21 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 21 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 2 18 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 18 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 3 15 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 15 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ELITE-RX-INTERM-MASTERS 35,40,45 • Weight: 2x22,5kg Men- 2x15kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: Toes to bar – Chest to bar MASTERS 50,55 MEN • Weight: 2x22,5Kg (50 MEN), 2x17,5 (55 MEN) • Height of the Box: 60cm (50 Men), 50cm (55 Men) • Gymnastics: Toes to bar – Chest to bar (50 Men), Pull ups (55 Men) SCALED • Weight: 2x15kg Men- 2x10kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: knee Raises – Pull Ups

On a 12-minute clock 24.2 A AMRAP 6min 20 dumbbell Box Step overs @2x32.5/22.5kg 15 Muscle-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch WORKOUT DESCRIPTION & SCORECARD --- W Masters 40-44 Masters 45+ Scaled On a 12-minute clock: 24.2A  AMRAP 6min 20 dumbbell Box Step overs @2x22.5/15kg 30 Pull-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch

FOR TIME: 50  DUMBBELL BOX STEP OVERS (2 X 22.5/15KG) 24/20” 40 CHEST TO BAR PULL UPS 30 DUMBBELL SHOULDER TO OVERHEAD (2 X 22.5/15KG) 20 DEADLIFTS (120/85KG) 10 BAR MUSCLE UPS (TIME CAP 14 MINUTES)

Rx For Time (16:00min) 150 Box Jump Overs (20"/24") 1000m Run 70/100 Calorie C2 Bike Scaled For Time (16:00min) 150 Box Step Overs (20"/24") 800m Run 50/70 Calorie C2 Bike Workouts must be completed in the order listed — box jumps, then run, then bike Athletes may not begin the next movement until the previous one is fully complete. Each athlete will have a dedicated judge for the duration of the box jump and to check the machine on the run. Partners share the Box Jumps/Step Ups and Calories Any movement standard not met will result in a no-rep, which must be completed before moving on Movement Standards 200 Box Jump Overs (20" / 24") Women will use a 20" box , men will use a 24" box. Each rep begins with the athlete standing on the ground with both feet. Rx and Scaled athletes can jump or step over The rep is complete when the athlete transfers from one side of the box to the other Athletes must step down from the box — jumping off the box would be a no rep. Rebounding (jumping straight back up without fully standing) is not permitted; full extension must be shown at the top of each rep. If the athlete misses the box or falls, they must return to the ground and complete the rep from the beginning 1000m Run The run course will be clearly marked — athletes must follow the designated route and complete the full distance Athletes must stay on the designated course at all times. Cutting the course or taking an alternative route will result in a DNF result. If a team member cannot run then a rowing machine will be provided as an alternative for the same required distance. Calorie C2 Bike (Concept2 Bike Erg) The monitor must be reset to zero before the athlete begins — athletes are responsible for confirming this. The rep is complete when the required calorie target is displayed on the monitor. Damper setting is athlete's choice.

EVENT 1 LEGLESS VICTORY emom 80 Cal Bike 60 Burpee Box Step Ups & Step Down 80 Sync Air Squat TIME CAP 12

RX / Scaled 20 Sync Box Jump 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Jump 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Jump 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 24", F 20" --------------------------------------------- Masters: 20 Sync Box Step Up 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Step Up 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Step Up 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 20", F 20"

AMRAP 10min: 4 rounds: 15 Box step over 60/50cm 10/10 Single arm Dumbell thruster 15/10kg into... Max Calories row in time remaining

20 cal Row 15 Russian KB Swings 12/8kg 10 Burpee Box Step up/down over 24/20" 15 Russian KB Swings 12/8kg 20 cal Row

For Time: 3 varv 800 m Run 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg *Hela testet genomförs med viktväst 9/6 kg **Bear Hug