WOD Explorer

WOD 5: (Marbella Madness) Sponsored by RUSTER Location/ Ubicación: COMPETITION FLOOR 1 (SUN) Workout Flow: *English Athletes will begin in the finishing zone. On 3-2-1 ‘GO’ athletes will head towards the rig and begin their set of toes to bar, once complete athletes will move onto their set of box jump overs, the flow continues through each section of the workout. The workout is finished once athletes have finished their last set of handstand walk and arrive back into the finish zone.  *Castellano Los atletas comenzarán en la zona de meta. Al escuchar el 3-2-1 “¡YA!”, se dirigirán hacia la estructura y comenzarán su serie de 21 toes-to-bar. Una vez completados, pasarán a su serie de box jump overs. El flujo continúa de esta forma a lo largo de cada sección del entrenamiento. El entrenamiento finaliza cuando los atletas completan su última serie de marcha de pino y regresan a la zona de meta. Score / Puntuación: Time (or reps completed if time capped) , Tiempo (o repeticiones completadas si el atleta no termina dentro del tiempo límite). ELITE  *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Toes To Bar 21 - 15 - 9 Box Jump Overs ♂30"/♀24” B) 100 Double Unders C) 15 - 12 - 9 Chest To Bar Pull Ups  ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row  D) 100 Double Unders E) 9 - 6 - 3 Ring Muscle Ups  27 - 18 - 9m HSW *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 toes-to-bar 21-15-9 box jump overs ♂30"/♀24" B) 100 dobles de comba C) 15-12-9 dominadas al pecho (chest-to-bar) ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) D) 100 dobles de comba E) 9-6-3 muscle-ups en anillas 27-18-9m marcha de pino RX *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Toes To Bar 21 - 15 - 9 Box Jump Overs ♂30"/♀24” B) 100 Double Unders C) 15 - 12 - 9 Chest To Bar Pull Ups  ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row   D) 100 Double Unders E) ♂9 - 6 - 3 Ring Muscle Ups (♀6 - 4 - 2 Female)  27 - 18 - 9m HSW *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 toes-to-bar 21-15-9 box jump overs ♂30"/♀24" B) 100 dobles de comba C) 15-12-9 dominadas al pecho ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) D) 100 dobles de comba E) ♂9-6-3 muscle-ups en anillas (♀6-4-2 mujeres) 27-18-9 m marcha de pino INTERMEDIATE *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 (15 - 12 - 9 ladies) Hand Release Push-ups 21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 15 - 12 - 9 CTB Pull Ups (ladies regular pull ups)  ♂15 - 12 - 9  (♀12 - 9 - 6 ladies) Calorie Row  C) 27 Toes to bar 50 Double Unders  21 Toes to bar 50 Double Unders  15 Toes to bar 50 Double Unders  *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 flexiones soltando las manos (♀15-12-9 mujeres) 21-15-9 box jump overs ♂24"/♀20" B) 15-12-9 dominadas al pecho (mujeres: dominadas estrictas) ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) C) 27 pies a barra 50 dobles de comba 21 pies a barra 50 dobles de comba 15 pies a barra 50 dobles de comba SCALED *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Hand Release Push-ups (12 - 9 - 6 ♀ladies)  21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 15 - 12 - 9 Shuttle Sprint (9m) ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row C) 27 Knee Raises 75 Single Unders  21 Knee Raises 75 Single Unders  15 Knee Raises 75 Single Unders *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 flexiones soltando las manos (♀12-9-6 mujeres) 21-15-9 box jump overs ♂24"/♀20" B) 15-12-9 Shuttle Sprint (9m) ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) C) 27 elevaciones de rodillas 75 simples de comba 21 elevaciones de rodillas 75 simples de comba 15 elevaciones de rodillas 75 simples de comba MASTERS 35 - 40 *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Toes To Bar 21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 100 Double Unders C) 15 - 12 - 9 Chest To Bar Pull Ups  ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row  D) 100 Double Unders E) ♂9 - 6 - 3 Ring Muscle Ups (♀6 - 4 - 2 Female)  27 - 18 - 9m HSW *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 toes-to-bar 21-15-9 box jump overs ♂24"/♀20" B) 100 dobles de comba C) 15-12-9 dominadas al pecho ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) D) 100 dobles de comba E) ♂9-6-3 muscle-ups en anillas (♀6-4-2 mujeres) 27-18-9 m marcha de pino MASTERS 41 - 47  *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Toes To Bar 21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 100 Double Unders C) 15 - 12 - 9 Chest To Bar Pull Ups  ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row D) 100 Double Unders E) ♂9 - 6 - 3 Ring Muscle Ups (♀4 - 3 - 2 Female)  27 - 18 - 9m HSW *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 toes-to-bar 21-15-9 box jump overs ♂24"/♀20" B) 100 dobles de comba C) 15-12-9 dominadas al pecho ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) D) 100 dobles de comba E) ♂9-6-3 muscle-ups en anillas (♀4-3-2 mujeres) 27-18-9 m marcha de pino MASTERS 48+ *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 Toes To Bar 21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 100 Double Unders C) 15 - 12 - 9 Chest To Bar Pull Ups (♀ladies pull ups)  ♂15 - 12 - 9 (♀12 - 9 - 6 ladies) Calorie Row  D) 100 Double Unders E) ♂6 - 4 - 2 Ring Muscle Ups (♀3 - 2 - 1 Female)  27 - 18 - 9m HSW *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 toes-to-bar 21-15-9 box jump overs ♂24"/♀20" B) 100 dobles de comba C) ♂15-12-9 dominadas al pecho (♀mujeres: dominadas) ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) D) 100 dobles de comba E) ♂6-4-2 muscle-ups en anillas (♀3-2-1 mujeres) 27-18-9 m marcha de pino Masters Intermediate 40+  *ENGLISH For Time: (15’ TC) A) 21 - 15 - 9 (15 - 12 - 9 ladies) Hand Release Push-ups 21 - 15 - 9 Box Jump Overs ♂24"/♀20” B) 15 - 12 - 9 CTB Pull Ups (♀ladies regular pull ups)  ♂15 - 12 - 9  (♀12 - 9 - 6 ladies) Calorie Row  C) 21 Toes to Bar 50 Double Unders  15 Toes to Bar 50 Double Unders  9 Toes to Bar 50 Double Unders *CASTELLANO Por tiempo (TC 15’): A) 21-15-9 flexiones soltando las manos (♀15-12-9 mujeres) 21-15-9 box jump overs ♂24"/♀20" B) ♂15-12-9 dominadas al pecho (♀mujeres: dominadas) ♂15-12-9 calorías en el remo (♀12-9-6 mujeres) C) 21 toes toe bar 50 dobles de comba 15 toes to bar 50 dobles de comba 9 toes to bar 50 dobles de comba Movement Standards: *ENGLISH 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. *CASTELLANO Toes-to-Bar El atleta comienza colgado de la barra de dominadas con los brazos extendidos. Los talones deben pasar claramente por detrás de la vertical de la barra. Se permite cualquier tipo de agarre (prono, supino o mixto). La repetición es válida cuando ambos pies contactan con la barra entre las manos al mismo tiempo. Cualquier parte del pie puede tocar la barra. Se permiten grips, pero no está permitido grips + cinta en la barra. *ENGLISH Box Jump Overs  The athlete starts with both feet on the ground on one side of the box.  Do NOT angle the box and jump or step up on the corner.  A lateral jump over the box (starting with the feet parallel to the box) IS permitted.  Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the athlete’s feet may touch the box.  After landing on the box with both feet, the athlete must step off to the other side.  Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required on the box.  There is no requirement to stand tall while on top of the box. *CASTELLANO Box Jump Overs El atleta comienza con ambos pies en el suelo a un lado del cajón. No está permitido colocar el cajón en ángulo ni saltar/subir por la esquina. Se permite el salto lateral por encima del cajón (con los pies paralelos al cajón). El atleta debe bajar caminando del cajón para que la repetición sea válida. No está permitido el rebote al siguiente salto. La repetición será válida cuando ambos pies toquen el suelo en el lado opuesto del cajón. Es obligatorio despegar con los dos pies a la vez, y solo los pies pueden tocar el cajón. Tras aterrizar con ambos pies en el cajón, el atleta debe descender caminando al otro lado. Alternativamente, el atleta puede saltar completamente por encima del cajón; en ese caso, los pies deben pasar por encima, no alrededor. Si se aterriza encima, el aterrizaje debe ser con ambos pies a la vez. No es obligatorio extenderse de pie sobre el cajón. *ENGLISH Double Unders  The rope passes under the feet twice for each jump.  The rope must spin forward for the rep to count.  Only successful jumps are counted, not attempts. *CASTELLANO Dobles de comba (Double-Unders) La cuerda debe pasar dos veces bajo los pies en cada salto. La cuerda debe girar hacia delante para que la repetición sea válida. Solo cuentan los saltos exitosos, no los intentos. *ENGLISH Chest To Bar Pull Ups  Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chest clearly contacts the bar at or below the collarbone.  NOTE: Any style of pull-up is permitted as long as the criteria above are met. *CASTELLANO Dominadas al pecho (Chest-to-Bar Pull-Ups) Cada repetición comienza con los brazos completamente extendidos y los pies sin contacto con el suelo. Se permite cualquier tipo de agarre. La repetición es válida cuando el pecho toca claramente la barra a la altura o por debajo de la clavícula. Se permite cualquier estilo de dominada siempre que se cumplan los criterios anteriores. *ENGLISH Rowing Machine   Athletes must stay seated on the rowing machine until all of their calories have been completed and their judge has informed them that they can move onto their next movement. Only athletes may reset their rowing machine. The rowing machine must be set back to 0 before beginning the calories. *CASTELLANO Rowing Machine Los atletas deben permanecer sentados en el remo hasta completar todas las calorías y que el juez lo confirme. Solo el atleta puede reiniciar su remo. El marcador de la remo debe estar a 0 antes de comenzar las calorías. *ENGLISH Ring Muscle Ups  Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.  Kipping is allowed, but uprises and swings/rolls to support are not permitted.  No part of the foot may rise above the bottom of the rings during the kip. The athlete must pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position.  Reaching lockout while pushing or falling away from the rings will not count. *CASTELLANO Muscle-Ups en anillas (Ring Muscle-Ups) Cada repetición comienza colgado de las anillas, con los brazos extendidos y los pies sin contacto con el suelo. Se permite kipping, pero no están permitidos uprises ni swings/rolls para llegar a la posición de soporte. Ninguna parte de los pies puede subir por encima de la base de las anillas durante el kip. El atleta debe pasar por alguna fase de dip antes de bloquear. La repetición será válida cuando los codos estén completamente bloqueados en la posición de soporte. No se dará por válida si el atleta bloquea empujando o alejándose de las anillas sin control. *ENGLISH Handstand Walk (Unbroken for Elite 9m section) The rep must begin with the full hand (including fingers) behind the line. The rep is credited when both hands clearly pass over the line and that control is shown.  *CASTELLANO Marcha de pino (Handstand Walk) La repetición debe comenzar con la mano completa (incluidos los dedos) por detrás de la línea. La repetición es válida cuando ambas manos pasan claramente la línea y se muestra control. Para Elite, los tramos de 9 m deben hacerse unbroken. *ENGLISH Pull Ups  The athlete must start each rep with their arms fully extended and their feet off the ground.  Any style of pull-up or grip is permitted as long as the other requirements are met.  The rep is credited when the athlete’s chin clearly clears the bar. *CASTELLANO Dominadas (Pull-Ups) Cada repetición comienza con los brazos completamente extendidos y los pies sin contacto con el suelo. Se permite cualquier estilo de dominada o agarre. La repetición será válida cuando la barbilla sobrepase claramente la barra. *ENGLISH Knee Raises The athlete must begin by hanging from the bar with arms extended.  Heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted.  The rep is credited when the athlete’s knees rise above the hips. *CASTELLANO Elevaciones de rodillas (Knee Raises) El atleta comienza colgado de la barra con los brazos extendidos. Los talones deben pasar por detrás de la vertical de la barra. Se permite cualquier tipo de agarre (prono, supino o mixto). La repetición es válida cuando las rodillas sobrepasan la altura de las caderas *ENGLISH Hand Release Push Ups  Athletes must begin each rep with  hands on the floor and feet on the raiser.  Arms must begin extended. Athletes will descend their chest to the floor. Once the chest has touched the floor, athletes' hands need to be removed from the floor before putting it back to extend their arms to full extension where the rep will be credited.   Knees can’t touch the floor during the execution of the rep. *CASTELLANO Elevaciones soltando las manos Los atletas deben comenzar cada repetición con  las manos en el suelo y los pies en el elevador.  Los brazos deben comenzar extendidos. Los atletas descenderán el pecho hasta el suelo. Una vez que el pecho haya tocado el suelo, los atletas deben retirar las manos del suelo antes de ponerlo de nuevo para extender los brazos por completo, momento en el que se contabilizará la repetición.   Las rodillas no pueden tocar el suelo durante la ejecución de la repetición. *ENGLISH Single Unders  The rope passes under the feet once for each jump.  The rope must spin forward for the rep to count.  Only successful jumps are counted, not attempts. Athletes must jump with both feet together. *CASTELLANO Simples de comba (Single-Unders) La cuerda debe pasar una vez bajo los pies en cada salto. La cuerda debe girar hacia delante para que la repetición sea válida. Solo cuentan los saltos exitosos. El atleta debe saltar con ambos pies juntos. *ENGLISH Shuttle Sprints  Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return.  Stepping on or touching the line will not count. On the last shuttle sprint athletes do not need to touch the floor, they may run straight over the line.  *CASTELLANO Shuttle Sprints  Cada repetición comienza con los pies claramente detrás de la línea de inicio. En cada punto de retorno, ambos pies y una mano deben tocar el suelo sobre la línea antes de que los atletas puedan regresar. Pisar o tocar la línea no contará. En la última carrera de traslado, los atletas no necesitan tocar el suelo, pueden correr directamente sobre la línea.

Senior/Open 4 Rounds for Time of: 5 Chest to Bar 5 Bar Muscle-Ups 5 Chest to Bar 10 Deficit Parallett HSPU (6/3 cm) 15 Box Jump Over (60/50 cm) U21 4 Rounds for Time of: 5 Chest to Bar 3 Bar Muscle-Ups 5 Chest to Bar 10 Deficit Parallett HSPU (3/0 cm) 15 Box Jump Over (60/50 cm) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Athlete 1 & 2 Complete: 100 Chest to Bar 50 Shoulder to Overhead (70) Athlete 3 & 4 Complete: 100 Wallballs (9) 50 Cleans, Anyhow (70) Athlete 2 & 4 Complete: 75 Toes to Bar 30 Snatches, Anyhow (70) Athlete 1 & 3 Complete: 50 Worm Squats (80) 50 Worm Hang Clean & Jerks (80) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

FOR TIME (cap 8 min)   10  Line Facing Burpees 30  Toes-to-Bar 10  Line Facing Burpees 45  Chest-to-Bar Pull-ups 10  Line Facing Burpees 30  Toes-to-Bar   Check the movement standards in het rulebook

FOR TIME Buy in 60 DU (RX Unbroken) / 90 SU (Scaled)  Pull-Up Bar Movement 9 OH Squats Pull-Up Bar Movement 6 OH Squats Pull-Up Bar Movement 3 OH Squats MEN RX: Bar Muscle-Ups 12-8-4 / 60kg MASTERS 35+: Bar Muscle-Ups 7-5-3 / 50kg MASTERS 40+: Bar Muscle-Ups 7-5-3 / 50kg ADVANCED: Chest-to-Bar Pull-Ups 21-15-9 / 50kg SCALED: Pull-Ups 21-15-9 / 40kg WOMEN RX: Bar Muscle-Ups 7-5-3 / 45kg MASTERS 35+: Chest-to-Bar Pull-Ups 15-12-9 / 35kg ADVANCED: Chest-to-Bar Pull-Ups 15-12-9 / 35kg SCALED: Pull-Ups 21-15-9 / 25kg

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

Female 42 Back Squats (30kg) 21 Pull Ups Synch 30 Front Squats (35kg) 15 Complex (Pull Up + C2B) 18 OHS (40kg) 9  Muscle Up or 9 Complex (Pull Up + C2B) Male 42 Back Squats (40kg) 21 Pull Ups Synch 30 Front Squats (50kg) 15 Complex (Pull Up + C2B Synch) 18 OHS (60kg) 9 Complex (Pull Up + C2B + Muscle Up)

For Time:  21 Pull-Ups 21 Overhead Squats, 40/25 kg 15 Chest to Bar Pull-Ups  15 Overhead Squats, 50/35 kg 9 Bar Muscle-Ups  9 Overhead Squats, 60/40 kg

Beginner For Time 100 Single Unders 10 Cleans 20/15 Pull Ups 100 Single Unders 8 Cleans 15/10 Pull Ups 100 Single Unders 6 Cleans 10/5 Pull Ups Barbell: Man 50-60-70, Woman 30-35-40 Gymnastics: Man/Woman ************************************** Scaled For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups/20 Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups/10 Pull Ups Barbell: Man 80-90-100, Woman 40-45-50  Gymnastic: Man/Woman ************************************* Master 40+ For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups Barbell: 70-80-90

For Time 30 Box Jump Overs 20 Overhead Squats 15 Chest to Bar TC: 4 Min

RX Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike 24 Snatches 50/35kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 16/12 Bar Muscle-ups 24 Overhead Squats 50/35kg 24/16 Cal Assault Bike  Masters Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike  24 Snatches 42.5/30kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 12/8 Bar Muscle-ups 24 Overhead Squats 42.5/30kg 24/16 Cal Assault Bike 

4x 3:30 AMRAP 0:30 rest between or until 40 Reps Devil Press RX Teams: alternate between A & B: A) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 22.5/15kg B) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Chest-to-Bar Pull-ups remaining time: Max Sync. Devil Press 2x 22.5/15kg Intermaediate Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Pull-ups remaining time: Max Sync. Devil Press 2x 15/10kg Regular Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Toes-to-Rings to share remaining time: Max Sync. Devil Press 1x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Pull-ups to share remaining time: Max Sync. Devil Press 1x 15/10kg

For Time Timecap: 12:00 RX Teams: 12 Sync. Bar Muscle-ups 24 Clean & Jerks 70/50kg 12 Sync. Bar facing Burpees 9 Ring Muscle-ups to share 18 Clean & Jerks 70/50kg 9 Sync. Bar facing Burpees 6 Sync. Muscle-ups Ring & Bar 12 Clean & Jerks 70/50kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Intermediate Team: 12 Sync. Chest-to-Bar Pull-ups 24 Snatches 45/30kg 12 Sync. Bar facing Burpees 9 Bar Muscle-ups to share 18 Snatches 45/30kg 9 Sync. Bar facing Burpees 6 Sync. Bar Muscle-ups  12 Snatches 45/30kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Regular Teams: 12 Sync. Pull-ups 24 Snatches 35/25kg 12 Sync. Bar facing Burpees 9 Chest-to-Bar Pull-ups to share 18 Snatches 35/25kg 9 Sync. Bar facing Burpees 6 Sync. Chest-to-Bar Pull-ups 12 Snatches 35/25kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees

Main Arena  RX: For time - Time cap: 8 min 21-15-9 rep  Bar Muscle Ups Thrusters Women - Barbell 35 kg; Men - Barbell 50 kg Intermediate:  For time - Time cap: 8 min 21-15-9 rep  Women - Pull Ups ; Men - Chest To Bar Pull Ups Thrusters Barbell 25 kg; Men - Barbell 40 kg Beginners:  For time - Time cap: 8 min 21-15-9 rep  Women - Knees To Chest ; Men - Pull Ups Thrusters Barbell 15 kg; Men - Barbell 30 kg

Athletes will receive two scores.   One for Part A (reps) and one for Part B (weight in Kg) Parts A+B should be performed on a continually running clock of 15 minutes.   Part B should start immediately following completion of Part A at 9 minutes. Part A: AMRAP in 9 minutes Bar Weight:  Elite 60/40kg.   Advanced 50/35kg.  Master 35+ 60/35kg.   Master 40+ & 45+ 50kg,  Teens: 40/25kg 10 shoulders to overhead  20 bar-facing burpees over  30 toes to bar  20 shoulders to overhead  20 bar-facing burpees over  20 chest to bar pull-ups  30 shoulders to overhead  20 bar-facing burpees over  10 bar muscle-ups Straight into:   Part B: 1 rep max lift, 6-minute time cap 6 Minutes to find  1 RM - Hang Squat Clean Athletes start standing under the pull-up bar.  Last lift in Part B must be completed before the timecap.

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters  35kg 50 Single Under Crossovers -tiebreak- 10 Chest to Bar Pull-ups

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 30 Single Unders 20 Knee raises 30 Single Unders 10 Toes To Bar 30 Single Unders 5 Pull Ups Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

RX (16 - 44) 4 Rounds (TC. 10MIN) 12/10 Bike Erg Calories 10 Thruster (45/30kg) 10 Chest to Bar Pull-Up MIN. 11-12 MAX Bike Erg Calories  ___________ RX (45+)  +  SCALED (16-44)      4 Rounds (TC. 10MIN) 10/8 Bike Erg Calories 8 Thruster (35/25kg)  8 Pull-Up MIN. 11-12 MAX Bike Erg Calories  ___________ SCALED (45+) 4 Rounds (TC. 10MIN) 10/8 Bike Erg Calories 8 Thruster (30/20kg) 8 Jumping Pull-Up MIN. 11-12 MAX Bike Erg Calories 

For time: 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

3 Minute AMRAP  30 Toes To Bar  20 Pull Ups 10 Chest to Bar Pull Ups  rest 3 minutes  3 Minute Window 50 DUs  Max Squat Clean to Overhead  Weight: 135/95lbs (61/43kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

3 Minute AMRAP  45 Toes To Bar  30 Chest To Bar Pull Ups 15 Bar Muscle Ups  rest 3 minutes  3 Minute Window 100 DUs  Max Squat Clean to Overhead  Weight: 185/125lbs (83/56kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

3 ROUNDS FOR TIME 12/10 Pull-ups 4 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 10/8 Chest To Bar 6 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 8/6 Bar Muscle Ups 8 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 8 Meter Handstand Walk

3 ROUNDS FOR TIME 10/8 Pull-ups 4 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 8/6 Chest To Bar 6 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 6/4 Bar Muscle Ups 8 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 8 Meter Handstand Walk

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

3 Rounds for time 200M RUN Together 20 C2B 30 DB Bench Press

Event 4: M/M/F/F - Relay For Time: 15/12cal Bike 15 C2B 15 Thrusters @ 50/35kg Cap: 9min

FOR TIME ELITE/RX 40 toes-to-bar 30 box jump overs 60/50 20 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar MASTER 35+ 40 toes-to-bar 30 box jump overs 60/50 15 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar INTERMEDIATE 30 toes-to-bar 30 box jump overs 60/50 15 chest-to-bar pull-ups 30 box jump overs 60/50 30 toes-to-bar SCALED 40 leg raises 30 box jump overs 60/50 20 ring rows 30 box jump overs 60/50 40 leg raises TIME CAP: 10 MINUTES Please make sure you read and fully understand the workout description and movement standards.