WOD Explorer

Elite: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @50/80 8 Burpees over Bar ME Pull ups 2) 4 STOH @60/90 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @70/100 8 Burpees over Bar ME Pull ups

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 12 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 8 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

For Time: 21 Partner Deadlift 140/120kg 15 Syncro Bar Facing Burpees 3 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 3 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 21 Partner Deadlift 160kg 15 Syncro Bar Facing Burpees 9 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 6 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

AMRAP: Cal Row Every time you switch partner perform 5 Burpee´s over Rower bevor starting Row (Step over is permitted)

AMRAP: Cal Row Every time you switch partner perform 5  Burpee´s over Rower bevor starting Row (Step over is NOT permitted)

For Time: 5 rounds of 10 Thruster (35/25 kg)  15 Synchron Burpee cross over Bar  10 Synchron Hand release Push Up´s

5 rounds of : 10 Thruster (50/35 kg)  15 Synchron Burpee cross over Bar  10 Handstand Push Ups

10 ROUNDS of 90 SECS  (Alternate ATHLETE) WITHIN 90 SECS: 8 BOX JUMP OVER (24'’/20") 8 HANG CLEAN JERK (50/35) Max Lateral burpees over the bar  MINIMUM REQUIREMENT: ATHLETES must complete box jumP over and barbell movements in every round

For Cal & Reps – 7 minutes on / 1 minute off 1. Row for Calories 2. 8 Burpee Box Get Over 100 cm + 6 Sandbag Shuttle Runs 20 kg 3. Ski for Calories

For Time 20 DB Ground to Overhead 2 x 22.5/15 kg 15 Bar Facing Burpees 10 Ground to Overhead 60/40 kg Time Cap – 4 minutes

For Time 20 DB Ground to Overhead 2 x 15/10 kg 15 Bar Facing Burpees 10 Ground to Overhead 50/35 kg Time Cap – 4 minutes

For time 8' 14 bar muscle-ups 10 sandbag burpee over trunk 68/45kg 7 bar muscle-ups 5 sandbag burpee over trunk 68/45kg

FOR TIME (TC: 8’) 12 synchro bar muscle-ups (sync 2) 12 sandbag over the trunk 68/45kg (split as needed) 12 burpees over the worm (sync 3) 5 synchro muscle-ups (sync 2) 5 sandbag over the trunk 68/45kg (split as needed) 5 burpees over the worm (sync 3) Change athletes as needed. In the sandbag over the trunk, changes are only possible at even repetitions. 

For time ( TC: 10')  3 rounds 20 bar facing burpees 20 power snatch 40/30kg * Workout modified due to weather conditions

VISUAL IMPAIRMENT FOR TIME (TC: 8') 14 bar muscle-ups 14 sandbag burpee over trunk 7 bar muscle-ups 7 sandbag burpee over trunk Check all divisions and standards at https://wodcelona.com/eventos  

For time ( TC: 10')  3 rounds 15 bar facing burpees 15 power snatch * * Weights Teen 16-18: 40/30 kg Teen 13-15: 35/25 kg ** Workout modified due to weather conditions

10 rounds for time: 3 GTOH  3 Bar facing Burpees 5min Timecap directly into: 3 RM Thruster from Floor 5min Timecap ⁠ ⁠ Barbell Gewicht Männer: - 50kg Männer RX, Männer Masters 30-34, 35-39 - 45kg Männer Masters 40-44, 45-49 - 40kg Männer Scaled, Männer Masters 50+, Jungs 13-17 ⁠ ⁠ Barbell Gewicht Frauen: - 35kg Frauen RX, Frauen Masters 30-34, 35-39 - 30kg Frauen Masters 40-44, 45-49 - 25kg Frauen Scaled, Frauen Masters 50+, Mädchen 13-17

600m Row Shared • 15 C+J  60/42.5kg  • 15 snatch same weight  • 10 Burpee over Bar Sync Row is shared anyhow 1 athlete does CJ 1 does snatch – burpees as described