WOD Explorer

4 rnds For Time 200m Row 10 Burpee 1 Obstacle Course 7 Handstand Push Up 1 Obstacle Course Intermediate: HSPU Elite: Strict HSPU

Event 3 – “Rise & Remember” לזכרו של חברנו רפ״ק אלכסיי שמקלוב ז״ל For Max Reps E1.5MOM × 9 Rounds Workout Flow – Every 1.5 Minutes: 10 / 8 Calories Row 6 Handstand Push-Ups 6 Toes to Bar Max Box Step Ups Over 60/50cm – No Weight!  Score: Total Box Step Ups Over Scaled Version: 10 / 8 Calories 12 Hand Release Push-Ups 10 Sit-Ups Max Box Step Ups Over 60/50cm – No Weight!  T.C=13.5 min

PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups  (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press  (split as you wish)   ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups  (split as you wish) 40 Wall Balls  (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters  (split as you wish)    ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)

For Time: 30 Cal Bike 24 Parallettes Handstand Push Ups 30m DBS Walking Lunges 24m Handstand Walk + Pirouette Time Cap: 8 Minutes

For Time  150 Double unders 100 Box Jump Overs (24/20 in) 75 Wall Balls (20/14 lb) 50 Power Snatches @ 55/35kg 25 Pull ups 10 Handstand Pushups Tc: 18min Beide Partner stehen hinter der Startlinie. Das Workout startet 3.2.1. Go Beide Partner können sich die Wiederholungen so aufteilen wie sie wollen.

Marbella Championship 2026 Online Qualifier WOD2 The deadline to submit your scores for this WOD is 19th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 19 de mayo a las 23:00 CEST. ***En Castellano abajo **English: Elite Male/Female For Time: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk Complexes 15 Burpee Box Jump Over (♂60/♀50 cm) 20 Bar Muscle Up  1 Wall Walk Complex =  1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent Score = Time. Total Reps = 80 (1 Wall Walk Complex = 1 repetition) RX Male / Female For Time: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 15 Burpee Box Jump Over (♂60/♀50 cm) 20 Bar Muscle Up  Score = Time. Total Reps = 80 Intermediate Male / Female For Time: (8’)  20 Pull-ups  15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 15 Burpee Box Jump Over (♂60/♀50 cm) 20 ♂Chest to Bar / ♀Pull-ups  Score = Time. Total Reps = 80 **Castellano Elite Masculino/Femenino Por Tiempo: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk Complexes 15 Burpee Box Jump Over (♂60/♀50 cm) 20 Bar Muscle Up  1 Wall Walk Complex =  1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent Resultado = Tiempo. Total Repeticiones = 80 (1 Wall Walk Complex = 1 repetición) RX Masculino/Femenino Por tiempo: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 15 Burpee Box Jump Over (♂60/♀50 cm) 20 Bar Muscle Up  Resultado = Tiempo. Total Repeticiones = 80 Intermedio Masculino/Femenino Por tiempo: (8’) 20 Pull-ups  15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 15 Burpee Box Jump Over (♂60/♀50 cm) 20 ♂Chest to Bar / ♀Pull-ups  Resultado = Tiempo. Total Repeticiones = 80 Workout Flow: ***En Castellano abajo **English: Athletes will begin below their gymnastic bar. On 3-2-1 GO athletes will begin with their hanging gymnastic movement, once completed they will complete their set of Burpee Box Jump Over, then complete their set of Wall Walk (complex for Elite), come back to the Burpee Box Jump Over and finish with their last hanging gymnastic movement.  The flow continues until the last hanging gymnastic movement is completed, where the timer will be stopped and their time recorded.  If the athlete does not finish under the time, the score will be reps completed. **Castellano: Los atletas comenzarán debajo de su barra de gimnástica. Al “3-2-1 GO”, los atletas comenzarán con su movimiento gimnástico colgado; una vez completado, realizarán su serie de Burpee Box Jump Over , luego su serie de Wall Walk (complejo para Elite), volverán a los Burpee Box Jump Over y terminarán con su último movimiento gimnástico colgado. El flujo continúa hasta completar el último movimiento gimnástico colgado, momento en el que se detendrá el cronómetro y se registrará su tiempo. Si el atleta no termina dentro del tiempo límite, su puntuación será el número de repeticiones completadas. Score / Puntuación:  ***En Castellano abajo **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. **Castellano: La puntuación de este workout será el tiempo que se tarde en completar el trabajo requerido. Si el atleta no completa el entrenamiento dentro del time cap, la puntuación pasará a ser el número total de repeticiones completadas. Movement Standards / Estándares de movimiento:  ***En Castellano abajo **English: 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 chin clearly passes over the bar. NOTE: Any style of pull-up is permitted as long as the criteria above are met. Hand grips are allowed but hand grips + tape on the bar are not. 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. Hand grips are allowed but hand grips + tape on the bar are not. Bar Muscle Up The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.  Hand grips are allowed but hand grips + tape on the bar are not. Burpee Box Jump Over The burpee box jump-over starts with the athlete touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Both feet must be on the box at some point of the rep. The athlete must jump on top of the box using a two-foot take off and then jump or step off to the other side. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.  Wall Walk Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the ♂152/♀140cm tape line. Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must be on the 25cm line before the athlete may descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the ♂152/♀140cm line. The rep is credited when the athlete returns to the starting position, with both hands touching the ♂152/♀140cm line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Wall Walk Complex  (1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent) Wall Walk Ascent Every rep begins with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start of each rep, both hands must touch the ♂152/♀140cm tape line. Both hands must remain on the tape until both feet are on the wall. At the end of the movement, both hands must be on the 25cm line. Any part of the hand may touch the tape line. Facing HSPU The athlete begins the Facing Handstand push-ups in the lockout position with hands on the line, only the feet on the wall. Arms, hips, and legs fully extended, shoulder and head in line with the body. During the HSPU: Both hands, any parts of the hands, must touch the designated tape line before the athlete may descend (25cm). Throughout the repetition, any part of both hands must remain in contact with the tape line :  If one or both hands is not touching the tape at any time, the rep will not count. The athlete will need to start again from the lock out position At the bottom, the head must make contact with the ground. Only the feet can come in contact with the wall during the duration of the movement If any other part of the body touches the wall, it will result in a no rep. Kipping or strict is allowed for the HSPU as long as the other requirements are met The HSPU ends and is credited when the athlete returns to the lockout position with hands touching the line, only the feet on the wall, arms, hips, and legs fully extended, shoulder and head in line with the body. Once the HSPU is completed, the athlete may start their Wall Walk Descent. Wall Walk Descent On the descent, the feet must remain on the wall until both hands are touching the ♂152/♀140cm line. The rep is credited when the athlete returns to the starting position, with both hands touching the ♂152/♀140cm line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. **Castellano: Pull-ups Cada repetición debe comenzar con los brazos completamente extendidos y los pies sin tocar el suelo. Se permite cualquier tipo de agarre. La repetición será válida cuando la barbilla pase claramente por encima de la barra. NOTA: Se permite cualquier estilo de pull-up, siempre que se cumplan los criterios anteriores. Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta adhesiva en la barra. 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. Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta adhesiva en la barra. Bar Muscle Up El atleta debe comenzar con o pasar por la posición colgado bajo la barra, brazos extendidos y pies sin tocar el suelo. Se permite kipping, pero no están permitidos pull-overs, rolls to support ni glide kips. Ninguna parte de los pies puede superar la parte más baja de la barra durante el kip. El atleta debe pasar por alguna fase de dip antes de bloquear arriba. La sincronización requerida: los 2 atletas deben llegar a la posición superior (brazos extendidos y hombros por encima de la barra) al mismo tiempo para validar la repetición. Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta adhesiva en la barra. Burpee Box Jump Over El Burpee Box Jump-Over comienza con el atleta tocando el pecho y los muslos en el suelo, y termina cuando el atleta salta por encima de la caja. No es necesario mantenerse erguido mientras está sobre la caja. Siempre se requiere un despegue con ambos pies, y solo los pies del atleta pueden tocar la caja. Ambos pies deben estar sobre la caja en algún momento de la repetición. El atleta debe subir a la caja usando un despegue con ambos pies y luego saltar o bajar al otro lado. Cada repetición se cuenta cuando el atleta aterriza en el suelo del lado opuesto, desde donde puede iniciar la siguiente repetición. Wall Walks Cada repetición comienza y termina con el atleta tumbado, con el pecho, los pies y los muslos tocando el suelo. Al inicio y al final de cada repetición, ambas manos deben tocar la línea de cinta. (♂152/♀140 cm) Ambas manos deben permanecer sobre la cinta hasta que ambos pies estén en la pared. En la parte superior del movimiento, ambas manos deben estar sobre la línea de 25 cm antes de que el atleta pueda bajar. Cualquier parte de la mano puede tocar la línea de cinta. Durante la bajada, los pies deben permanecer en la pared hasta que ambas manos estén tocando la línea ♂152/♀140 cm. La repetición se acredita cuando el atleta regresa a la posición inicial, con ambas manos tocando la línea ♂152/♀140 cm y el pecho, muslos y pies tocando el suelo. Cualquier parte de la mano puede hacer contacto con la línea de cinta. Wall Walk Complex  (1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent) Wall Walk Ascent Cada repetición comienza con el atleta tumbado, con el pecho, pies y muslos tocando el suelo. Al inicio de cada repetición, ambas manos deben tocar la línea de cinta ♂152/♀140 cm. Ambas manos deben permanecer sobre la cinta hasta que ambos pies estén en la pared. Al final del movimiento, ambas manos deben estar sobre la línea de 25 cm. Cualquier parte de la mano puede tocar la línea de cinta. Facing HSPU El atleta comienza el Facing Handstand Push-Up en posición de bloqueo, con las manos sobre la línea, solo los pies en la pared, brazos, caderas y piernas completamente extendidos, hombros y cabeza alineados con el cuerpo. Durante el HSPU: Ambas manos, cualquier parte de las manos, deben tocar la línea designada antes de que el atleta pueda bajar. Durante toda la repetición, cualquier parte de ambas manos debe permanecer en contacto con la línea. Si una o ambas manos no tocan la cinta en algún momento, la repetición no contará y el atleta deberá reiniciar desde la posición de bloqueo. En la parte inferior, la cabeza debe tocar el suelo. Solo los pies pueden tocar la pared durante todo el movimiento. Si cualquier otra parte del cuerpo toca la pared, será no rep. Se permite HSPU kipping o estricta mientras se cumplan los demás requisitos. El HSPU se completa y acredita cuando el atleta regresa a la posición de bloqueo con las manos tocando la línea, solo los pies en la pared y brazos, caderas y piernas completamente extendidos. Wall Walk Descent Durante la bajada, los pies deben permanecer en la pared hasta que ambas manos estén tocando la línea ♂152/♀140 cm. La repetición se acredita cuando el atleta regresa a la posición inicial, con ambas manos tocando la línea ♂152/♀140 cm y el pecho, muslos y pies tocando el suelo. Cualquier parte de la mano puede hacer contacto con la línea de cinta. Possible No Reps / Posibles No Reps: ***En Castellano abajo **English: Pull-ups ❌Not starting each rep with arms fully extended and feet off the ground. ❌Not passing the chin clearly over the bar. ❌Using hand grips + tape on the bar. Chest to bar pull-ups ❌Not starting each rep with arms fully extended and feet off the ground. ❌Not touching the chest clearly to the bar at or below the collarbone. ❌Using hand grips + tape on the bar. Bar Muscle Up ❌Not starting each rep with arms fully extended and feet off the ground. ❌Doing pull-overs, rolls to support, and glide kips. ❌A portion of the foot is rising above the lowest part of the bar during the kip. ❌The athlete is not passing through some portion of a dip before locking out over the bar.  ❌Any part of the arm (besides the hands) touching the bar during the rep. ❌Removing the hands and resting on the torso while above the bar. Burpee Box Jump Over ❌The burpee box jump-over starts with the athlete not touching their chest and thighs to the ground to start, and not finishing with the athlete jumping over the box. ❌Not doing a two-foot takeoff, and other parts than the athlete’s feet touch the box. ❌Both feet are not on the box at some point of the rep. Wall Walk ❌Every rep is not beginning and ending with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands are not touching the ♂152/♀140cm tape line. ❌Both hands are not remaining on the tape until both feet are on the wall. ❌At the top of the movement, both hands are not on the 25cm line before the athlete may descend. ❌On the descent, the feet are not remaining on the wall until both hands are touching the ♂152/♀140cm line. Wall Walk Complex  (1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent) Wall Walk Ascent ❌Every rep is not beginning with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands are not touching the ♂152/♀140cm tape line. ❌Both hands are not remaining on the tape until both feet are on the wall. ❌At the end of the movement, both hands are not on the 25cm line. Facing HSPU ❌The athlete is not beginning the Facing Handstand push-ups in the lockout position with hands on the line, only the feet on the wall, arms, hips, and leg fully extended, shoulder and head in line with the body. ❌During the HSPU: Both hands, any parts of the hands, are not touching the designated tape line before the athlete may descend. Throughout the repetition, any part of both hands does not remain in contact with the tape line. If one or both hands are not touching the tape at any time, the rep will not count. At the bottom, the head is not making contact with the ground. Other part than the feet are coming in contact with the wall during the duration of the movement ❌The HSPU is not ending and is credited when the athlete returns to the lockout position with hands touching the line, only the feet on the wall, arms, hips, and legs fully extended. Wall Walk Descent ❌On the descent, the feet are not remaining on the wall until both hands are touching the ♂152/♀140cm line. **Castellano: Pull-ups ❌No comenzar cada repetición con los brazos completamente extendidos y los pies fuera del suelo. ❌No pasar claramente la barbilla por encima de la barra. ❌Uso de grips + cinta en la barra. Chest to Bar Pull-ups ❌No comenzar cada repetición con los brazos completamente extendidos y los pies fuera del suelo. ❌No tocar claramente el pecho con la barra a la altura o por debajo de la clavícula. ❌Uso de grips + cinta en la barra. Bar Muscle Up ❌No comenzar cada repetición con los brazos completamente extendidos y los pies fuera del suelo. ❌Realizar pull-overs, rolls to support o glide kips. ❌Una parte del pie supera la parte más baja de la barra durante el kip. ❌El atleta no pasa por alguna fase de dip antes de bloquear completamente sobre la barra. ❌Cualquier parte del brazo (excepto las manos) toca la barra durante la repetición. ❌Retirar las manos y apoyarse en el torso mientras se está por encima de la barra. Burpee Box Jump Over ❌El burpee box jump-over comienza sin que el atleta toque el suelo con el pecho y los muslos, y no termina con el salto por encima del cajón. ❌No realizar un despegue con ambos pies, o que otras partes del cuerpo distintas de los pies toquen el cajón. ❌Ambos pies no están sobre el cajón en algún momento de la repetición. Wall Walk ❌Cada repetición no comienza ni termina con el atleta tumbado, con el pecho, pies y muslos tocando el suelo. ❌Al inicio y al final de cada repetición, ambas manos no están tocando la línea de cinta de ♂152/♀140 cm. ❌Ambas manos no permanecen en la línea hasta que ambos pies están en la pared. ❌En la parte superior del movimiento, ambas manos no están en la línea de 25 cm antes de que el atleta pueda descender. ❌En el descenso, los pies no permanecen en la pared hasta que ambas manos tocan la línea de ♂152/♀140 cm. Wall Walk Complex (1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent) Wall Walk Ascent ❌Cada repetición no comienza con el atleta tumbado, con el pecho, pies y muslos tocando el suelo. ❌Al inicio y al final de cada repetición, ambas manos no están tocando la línea de cinta de ♂152/♀140 cm. ❌Ambas manos no permanecen en la línea hasta que ambos pies están en la pared. ❌Al final del movimiento, ambas manos no están en la línea de 25 cm. Facing HSPU ❌El atleta no comienza los Facing Handstand Push-ups en posición de bloqueo, con las manos en la línea, solo los pies en la pared, brazos, caderas y piernas completamente extendidos, hombros y cabeza alineados con el cuerpo. ❌Durante el HSPU: Ambas manos, o cualquier parte de ellas, no tocan la línea de cinta designada antes de que el atleta pueda descender. Durante toda la repetición, alguna parte de ambas manos no permanece en contacto con la línea. Si una o ambas manos no están tocando la cinta en cualquier momento, la repetición no contará. El atleta deberá comenzar de nuevo desde la posición de bloqueo. En la parte inferior, la cabeza no toca el suelo. Otras partes del cuerpo distintas de los pies entran en contacto con la pared durante el movimiento. ❌El HSPU no finaliza ni se valida cuando el atleta regresa a la posición de bloqueo con las manos tocando la línea, solo los pies en la pared y brazos, caderas y piernas completamente extendidos. Wall Walk Descent ❌En el descenso, los pies no permanecen en la pared hasta que ambas manos tocan la línea de ♂152/♀140 cm. How to setup and filming recommendations / Recomendaciones para la grabación:  ***En Castellano abajo **English: **English: How to Set Up & Filming Recommendations   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: Box (height verification; dimensions of the top of the box must be at least 38 centimeters x 38 centimeters). Men 60cm / Ladies 50cm. Gimnastic Bar (Tape verification). Floor tape (measure verification) :  Width: no more than 5cm width Length of all tapes: 76cm First tape for both: 25cm from wall  Second tape: 152cm for men and 140cm for ladies from wall 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 all movements. The athlete must remain visible during the workout. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación   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: Box (verificación de altura; las dimensiones de la parte superior de la caja deben ser al menos de 38 cm x 38 cm). Hombres 60 cm / Mujeres 50 cm. Barra de gimnasia (verificación de la cinta). Cinta en el suelo (verificación de medidas): Ancho: no más de 5 cm Longitud de todas las cintas: 76 cm Primera cinta para ambos: 25 cm desde la pared Segunda cinta: 152 cm para hombres y 140 cm para mujeres desde la pared 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 en todos los movimientos. El atleta debe permanecer visible durante el WOD. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations / Recomendaciones sobre el plano: **English: Box in front of Wall Doing all movements facing to the camera **Castellano: Cajón frente a la pared Realizar todo los movimientos de cara a la cámara MC26 Online Qualifier WOD2  SCORE CARD ELITE 20 Chest to Bar pull-ups 20 15 Burpee Box Jump Over 35 10 Wall Walk complexes 45 15 Burpee Box Jump Over 60 20 Bar Muscle Up 80 Elite Male/Female For Time: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk Complexes 15 Burpee Box Jump Over  20 Bar Muscle Up  1 Wall Walk Complex =  1 Wall Walk Ascent + 1 Facing HSPU + 1 Wall Walk Descent Score = Time. Total Reps = 80 (1 Wall Walk Complex = 1 repetition) Submission deadline: 30/05/2025 23:59 (CEST) Score:....................................................................... Athlete’s name and signature :....................................... Judge’s name and signature : ……………………………. MC2026 Online Qualifier WOD2  SCORE CARD RX RX Male / Female For Time: (8’)  20 Chest to Bar pull-ups 15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 20 Chest to Bar pull-ups 20 15 Burpee Box Jump Over 35 10 Wall Walk  45 15 Burpee Box Jump Over 60 20 Bar Muscle Up 80 15 Burpee Box Jump Over 20 Bar Muscle Up  Score = Time. Total Reps = 80 Submission deadline: 30/05/2025 23:59 (CEST) Score:....................................................................... Athlete’s name and signature :....................................... Judge’s name and signature : ……………………………. MC2026 Online Qualifier WOD2  SCORE CARD INTER Intermediate Male / Female For Time: (8’)  20 Pull-ups  15 Burpee Box Jump Over (♂60/♀50 cm) 10 Wall Walk 15 Burpee Box Jump Over  20 Pull-ups 20 15 Burpee Box Jump Over 35 10 Wall Walk  45 15 Burpee Box Jump Over 60 20 Chest to Bar pull-ups 80 20 Chest to Bar pull-ups Score = Time. Total Reps = 80 Submission deadline: 30/05/2025 23:59 (CEST) Score:....................................................................... Athlete’s name and signature :....................................... Judge’s name and signature : …………………………….

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!

4* Rounds For Time of: 20 Pull-ups 10 HSPU 15 Box Jump Over (60/50 cm) *Age groups 55-59, 60-64 & 65+ will do 3 rounds.. For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Age Groups U15, U17 + U19 AMRAP for 10 Minutes to Establish an AMRAP of: 10-10-10-10...Box Jump Overs (60/50 cm) 1-2-3-4-5....Strict HSPU 1-2-3-4-5....Pull-Ups For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Male athletes, then, female athlets Complete: 40 Ring Muscle Ups 20 Sync Pistols 30 Parallette Deficit HSPU 20 Sync Pistols 10 Rope Climbs For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

SCALED TEAM M/M  8 AMRAP 1.Athlete: 1 Rope climb 2.Athlete: 1 Rope climb 20 HSPU (total) 20 m DB Goblet walking lunge (Sync) (22.5 kg) SCALED TEAM M/W 8 AMRAP Male athlete: 1 Rope climb Female athlete: 1 Rope climb 20 HSPU (total) 20 m DB Goblet walking lunge (Sync) (22.5/15 kg)

AMRAP 6' 4 Handstand Push-Up Movement 8 Wall Ball Shots  12 Box Jump Overs MEN RX: Freestanding HSPU / 10kg / 61cm MASTERS 35+: Chest-to-Wall HSPU / 10kg / 61cm MASTERS 40+: Chest-to-Wall HSPU / 10kg / 61cm ADVANCED: Strict HSPU / 10kg / 61cm SCALED: Kipping HSPU / 10kg / 61cm WOMEN RX: Freestanding HSPU / 6kg / 51cm MASTERS 35+: Strict HSPU / 6kg / 51cm ADVANCED: Strict HSPU / 6kg / 51cm SCALED: Kipping HSPU / 6kg / 51cm

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

5 worm clean & jerks 5 ring muscle ups 5 worm clean & jerks 10 Bar Muscle Ups 5 worm clean & jerks 15 Handstand Push Ups 5 worm clean & jerks 20m handstand walk

30 Cal Row -tiebreak- 20 Handstand Push Ups 10 Devil Presses 2x22.5kg 30 Cal Row

20 Cal Row -tiebreak- 15 Abmat Handstand Push Ups 10 Devil Presses 2x15kg 20 Cal Row

1Minut 00:00 - 14:00 (mm:ss) TC 14 min. 15 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 10 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 5 Bar Facing Burpees 2x5 m. Walking Lunge 5 Handstand Push-Ups  2x5 m. Handstand Walk (1 m. sektioner unbroken) Flöde Atleten startar del A stående upprätt vid skivstången och först när tiden startar får atleten påbörja rörelsen ned mot sin första burpee. Atleten utför sina 20 burpees och beger sig sedan till markeringen för handstand walk och genomför 5 meter fram och tillbaka för att därefter bege sig mot väggen. Atleten utför där sina 20 handstand push-ups och beger sig tillbaka till markeringen för handstand walk och genomför ytterligare 5 meter fram och tillbaka. Efter detta tar sig atleten åter till skivstången och genomför 15 bar facing burpees. Atleten återgår därefter till markeringen för handstand walk och utför 5 meter fram och tillbaka. När dessa är genomförda tar sig atleten till väggen och genomför 15 wall facing handstand push-ups. Därefter genomförs 5 meter handstand walk fram och tillbaka följt av 10 bar facing burpees, 5 nya meter fram och tillbaka innan atleten åter tar sig till väggen och genomför 10 strikta handstand push-ups. Testet avslutas med 5 meter handstand walk fram och tillbaka. Tid tas när atleten satt i bägge händerna över markeringen för handstand walk-sträckan. Därefter vilar atleten fram till minut 20 på klockan. Vilan disponeras fritt av atleten. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. 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 burpees och handstand walk med fördel från sidan för att kunna bedöma bottenposition samt att händerna passerar markeringen. Handstand push-ups filmas snett eller rakt bakifrån för att kunna bedöma touch i bottenläget samt utlåsning i toppläget.

Minut 20:00 - 26:00 (mm:ss) TC 6min. 8-6-4 av: Ground to overhead 15 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. 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.  I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.

30-20-10 KB Deadlift (32/24kg) 21-15-9 Handstand Push-Up Cash out:  100 Double Under ______________ RX (45+) + SCALED (16-44) 30-20-10 KB Deadlift (32/24kg) 15-12-9 Box Handstand Push-Up (1 Abmat) or Wall Handstand Push-Up (1 Abmat)  Cash out:  RX (45+)  60 Double Under SCALED (16-44)  150 Single Under ______________ SCALED (45+) 30-20-10 KB Deadlift (24/16kg) 15-12-9 Pike Push-Up (1 Abmat) Cash out:  100 Single Under

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

4 Rounds For Time: 2 Laps Run [1 Lap = 160 Meters] 14 Parallettes Handstand Push-Ups With Mat 24 Box Jump Overs [60 cm] Then Cross The Finish Line Tie-Break: Time At The End Of The 3rd Round

15 Shoulders To Overhead [75 kg] 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Ring Muscle-Ups 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Shoulders To Overhead [75 kg] Then Cross The Finish Line

AMRAP in 5 minutes 9 Handstand Push-Ups 6 Heavy Wall Walk 3 Snatches  ADVANCED 50 KG - HEAVY WALL WALK - NO CUSCINO INTERMEDIATE 40 KG - WALL WALK - CUSCINO NOVICE M  30KG - PUSH UP H.R - WALLWALK OPEN F  25KG- PUSH UP H.R - WALLWALK ROOKIE F  15KG- PUSH UP H.R - PARTIAL WALLWALK

Dead Winner / TEST: Power EM    FOR TIME: 3 ROUNDS 5 Parallette HSPU 10 Deadlifts @120kg Time cap: 4min. След като завършите  5 Parallette HSPU и 10 Deadlifts, това се счита за един рунд. Трябва да повторите тази последователност още два пъти, за общо 3 рунда. Резултат: Крайният резултат е времето, за което сте завършили всичките 3 рунда. Ако не успеете да завършите тренировката в рамките на 4 минути, резултатът ви ще бъде CAP+ завършените повторения.

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. 

60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete