WOD Explorer

AMRAP16: 19 Burpees 18 TTB/Sit-ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX: 60/40 Scale: 40/25

FOR TIME 300 m Run 27 Deadlift 300 m Run 21 Power clean 300 m Run 15 Front squat 300 m Run 9 Shoulder to overhead Time cap: 10 min. Weight: Elite Man: 80 kg Advanced Man: 70 kg Scaled Man: 60 kg Beginner Man: 40 kg Master 35+ Man: 70 kg Master 40+ Man: 60 kg Master 45+ Man: 50 kg Master 50+ Man: 40 kg

FOR TIME 250 m Run 27 Deadlift 250 m Run 21 Power clean 250 m Run 15 Front squat 250 m Run 9 Shoulder to overhead Time cap: 10 min. Weight:  Advanced Woman: 50 kg Scaled Woman: 40 kg Beginner Woman: 25 kg

FOR TIME 400 m Run 33 Deadlift 400 m Run 27 Power clean 400 m Run 21 Front squat 400 m Run 15 Shoulder to overhead Time cap: 10 min. Weight: Advanced Team M/M: 70 kg Advanced Team M/W: 70/50 kg Scaled Team M/M: 60 kg Scaled Team M/W: 60/40 kg

FOR TIME 40 Deadlifts Shuttle Run (2×25m) 30 Back Squats Shuttle Run (2×25m) 20 Front Squats Shuttle Run (2×25m) 10 Thrusters MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg  MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

For team total: Athlete A - Clean Athlete B - Clean + Front Squat Athlete C - Clean + Front Squat + Hang Clean Athlete D - Clean + Front Squat + Hang Clean + STOH Each athlete has 2 attempts, start every 2 min Order of athletes is not set, but each athletes performs 2 attempts in a row Teammates may help changing weights Athlete may re-attempt inside of 2 min window but weight cannot be adjusted in the same lifting window Complex must be completed in 2 min window

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)

WOD 2 Time cap: 15 min Max Weight  S2OH from rack Front SQUAT from rack CLEAN

Main Arena  For time - Time cap: 12 min 15 rep - Bar Facing Burpees 15 rep - Shoulder 2 Overhead 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Hang Power Cleans 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Front Squats 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges RX:  Women - Barbell 45 kg; Men - Barbell 70 kg Intermediate:  Women - Barbell 35 kg; Men - Barbell 55 kg Beginners:  Women - Barbell 25 kg; Men - Barbell  40 kg

for load 1 clean (anyhow) +1 hang clean (anyhow) +1 front squat time cap: 8 min

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

Box-jump overs:  ELITE 60/50cm.  ADVANCED 60/50cm  MASTERS 35+ 60/50cm  MASTERS 40+&45+ 60cm Teens 60/50cm DB Front squats: Elite 22,5/17.5kg.  ADVANCED 20/15kg.  MASTERS 35+ 22.5/15kg.  MASTERS 40+&45+ 20kg.  Teens 15/10kg ROW : Concept2 RowErg 16/12 calories, Row 4 box-jump overs 4 dual dumbbell front squats  - 16/12 calories, Row 8 box-jump overs 8 dual dumbbell front squats  - 16/12 calories, Row 12 box-jump overs 12 dual dumbbell front squats  - 16/12 calories, Row 16 box-jump overs 16 dual dumbbell front squats  - 16/12 calories, Row 20 box-jump overs 20 dual dumbbell front squats  Athletes start sitting on the rower.

Komplex: 1 Clean + 2 Hang Clean 3 Intervalle: 30 Sek. ON / 60 Sek. PAUSE Score: Schwerster erfolgreich absolvierte Komplex (in kg) Tiebreak: Max. Reps Front Squats innerhalb der 30 sec, direkt nach erfolgreichem Komplex Bewertung & Vergleichbarkeit: - Gewichtssprünge in 2,5 kg möglich - Männergewicht wird mit Faktor 0,7 multipliziert und angeglichen. Siehe Tabelle.

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

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

PART A - For max. weight (6min) 1 Clean 1 Front Squat 1 Hang Clean - 1min Transition -  PART B - For Time (12min) 15/12cal Row 40-30-20-10 Dual DB Benchpress Male: 2 x 20kg Dumbbells Female: 2 x 12,5kg Dumbbells WORKOUT FLOW Das Workout startet mit dem Clean Complex.  Beide Athlet:innen müssen den Complex in den 6 Minuten abgeschlossen haben. Der Complex erfolgt unbroken. Es gibt keine max. Anzahl an Versuchen. Die Gewichte müssen innerhalb des Clips gesteckt werden. Beim Umbau darf geholfen werden. Der Complex wird bei Frauen mit Faktor 1,4 gewertet.  Danach gibt es 1 Minute Transition.  Es folgt Part B. Zum Start darf ein/e Athlet:in auf dem Rower sitzen. Nach den geruderten Kalorien müssen die angegebenen Reps Bankdrücken ausgeführt werden und so weiter. Nach den letzten Reps Bankdrücken müssen beide Athleten zu ihrer Startnummer am Ende ihres Feldes gelangen. Bei den Übungen muss nicht gewechselt werden, ABER bei jedem Wechsel (Row-Benchpress, Benchpress-Benchpress, Benchpress-Row) muss abgeklatscht werden.  MOVEMENT STANDARDS Clean Es wird ein Standard Clean oder Power Clean ausgeführt. Start vom Boden, Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Die Stange muss in einem Zug auf die Schulter befördert werden, z.B. Deadlift + Hang Clean ist nicht erlaubt. Front Squat Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Clean Start aus der Hang-Position (oberhalb des Knies). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Ein Hang Power Clean ist erlaubt. Row Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Ein/e Athlet:in muss auf dem Rudergerät bleiben, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden.  DB Benchpress Die Übung startet im Liegen mit den Armen ausgestreckt. Die Hanteln werden nach unten geführt und müssen die vordere Schulter berühren. Beim Lockout müssen die Ellbogen gestreckt sein und die Hanteln müssen sich berühren. Beim Aufnehmen der Hanteln darf geholfen werden.  WORKOUT FLOW The workout starts with the Clean Complex. Both athletes must complete the complex within 6 minutes. The complex must be performed unbroken. There is no maximum number of attempts. The weights must be secured within the clip area. Assistance is allowed during weight changes. For women, the complex is scored with a 1.25 multiplier. This is followed by a 1-minute transition. Next is Part B. At the start, one athlete may sit on the rower. After completing the required calories on the rower, the prescribed reps of the bench press must be performed, and so on. After the final reps of the bench press, both athletes must return to their start number at the end of their lane. There is no requirement to switch athletes for each movement, BUT every time the athletes switch (Row-Bench Press, Bench Press-Bench Press, Bench Press-Row), they must high-five to tag each other in. MOVEMENT STANDARDS Clean A standard Clean or Power Clean is performed. The lift starts from the floor and finishes with full hip extension and elbows in front of the bar. The bar must be lifted to the shoulders in one continuous motion; for example, Deadlift + Hang Clean is not allowed. Front Squat The barbell rests on the shoulders. The hips must descend below knee level. Full hip extension is required at the top. Hang Clean Starts from the hang position (above the knee). The lift finishes with full hip extension and elbows in front of the bar. A Hang Power Clean is allowed. Row The monitors must be reset to zero by the athletes before starting. One athlete must remain seated on the rower until the required calorie count is reached. Afterward, the handles must be properly placed back in their holders. DB Bench Press The movement starts lying down with the arms extended. The dumbbells are lowered and must touch the front of the shoulders. At lockout, the elbows must be fully extended and the dumbbells must touch each other. Assistance is allowed when picking up the dumbbells.

18 Bar Muscle-Ups 5 Front Squats [100kg] 3 Front Squats [120kg] 1 Front Squat [140kg] Then Cross The Finish Line Tie-Break: Time At The End Of The 5 Front Squats

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

each athlete has a 5 minute window to find their max of 1 Clean 1 Hang Clean 1 Front squat

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

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

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 .   

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