WOD Explorer

Part B: 3 min AMRAP: M1 + F1 6 Clean and Jerk 6 Burpees Over the Bar Rest 1 min 3 min AMRAP: M2 + F2 6 Clean and Jerk 6 Burpees Over the Bar

8 rounds for time (timecap 15 Min.) 4 clean & jerk 80/55kg *partner hold barbell top of deadlift hold 8 handstand push up *partner holds top of push up 12 toes to bar *partner in dead hang *Every athlete must complete one round

“Double Gracesabel”  For Time: - 30 Clean & Jerks Athlete 1 - 30 Clean & Jerks Athlete 2 - 30 Snatches Athlete 3 - 30 Snatches Athlete 4 60/40kg
One Athlete working at a time
Power or Squat - 16min Cap‫

3 Windows* to Find Your 1 rep Max Squat Clean and Jerk 3x 30s lift 1:30 rest

QWOD 24.2 15’ TIME CAP PART A: FOR TIME  Round 1 50 Toes to Bar/Knees Raises* 30 One Arm Alt DB Devil Press Round 2 40 Toes to Bar/Knees Raises* 20 One Arm Alt DB Devil Press In remaining time PART B: 1RM Clean & Jerk* Rx M/F: 22,5/15kgs Master 35-39, 40+ M/F: 22,5/15kgs Advanced M/F: 22,5/15kgs Scaled M/F: 15/12,5kgs Scaled M/F: *Knees Raises *Barbell can be preloaded for Part B

EVENT 3 TRIPPLE LIFT SHOWDOWN 30" work / 20" transition 1 power clean 1 hang clean 1 jerk

Strength Snatch & Clean&Jerk ladder Men 70/80/90/100/110/120/130/140/150/160 kg Women 40/45/50/55/60/65/70/75/80/85 30s lift, 10s transition. Start with snatches and switch to clean&jerk when you fail.

Strength Snatch & Clean&Jerk ladder Men 70/80/90/100/110/120/130/140/150/160 kg Women 40/45/50/55/60/65/70/75/80/85 30s lift, 10s transition. Start with snatches and switch to clean&jerk when you fail.

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5

Marbella Championship Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST ***En Castellano abajo **English: Elite/RX Male/Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂30/♀22,5 kg) 7 Wall Walks  Score = Time. Total Reps = 126 Intermediate Male / Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂22,5/♀15 kg) 7 Wall Walks  Score = Time. Total Reps = 126 **Castellano Elite / RX Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂30 kg / ♀22,5 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Intermedio Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂22,5 kg / ♀15 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Workout Flow: ***En Castellano abajo **English: Athletes will begin in front of their box.  On 3-2-1 GO athletes will begin with their Box Jump Over, once completed they will complete their set of Dumbbell Snatch, then they will finish the round with their set of Wall Walk.  The flow continues until the last Wall Walk 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 frente a su cajón. Al sonar 3-2-1 GO, los atletas iniciarán con los Box Jump Over. Una vez completados, pasarán a realizar el set de Snatch con mancuerna alterna, y terminarán la ronda con el set de Wall Walks. El flujo continúa en ese orden hasta completar el último Wall Walk, momento en el cual el cronómetro se detendrá y se registrará el tiempo final. Si el atleta no finaliza dentro del time cap, la puntuación será el número total 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: Box Jump Over 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, 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.  There is no requirement to stand tall while on top of the box. Wall Walks Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. Both hands must remain on the floor until both feet are on the wall. At the top of the movement, both hands must touch the tape line before the athlete may descend. (Any part of the hand may touch the tape line.) Alternating Dumbbell Snatch The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion.  A clean and jerk is not allowed. Touch-and-go is permitted.  Bouncing the dumbbell is not allowed.  Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.  The rep is credited when: arms, hips, and knees are fully extended, and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbell.  **Castellano: Box Jump Over El atleta comienza con ambos pies en el suelo, en uno de los lados del cajón. No está permitido inclinar el cajón ni saltar o subir por una esquina. Se permite el salto lateral sobre el cajón, siempre que los pies comiencen paralelos al cajón. Es obligatorio bajar del cajón con paso (step-down). No se permite el rebote hacia la siguiente repetición. La repetición será válida cuando ambos pies toquen el suelo al otro lado del cajón. A partir de ahí, el atleta puede iniciar la siguiente repetición. Siempre se requiere un impulso con ambos pies a la vez. Solo los pies pueden tocar el cajón. El atleta puede optar por aterrizar sobre el cajón y luego bajar o por saltar completamente por encima del cajón. Si salta por encima, los pies deben pasar por encima del cajón, no alrededor, y debe haber aterrizaje con ambos pies a la vez. No es necesario extenderse completamente en la parte superior del cajón. Wall Walks Cada repetición empieza y termina tumbado en el suelo, con el pecho, pies y muslos tocando el suelo. Ambas manos deben permanecer en el suelo hasta que los dos pies estén en la pared. En la parte alta del movimiento, ambas manos deben tocar la línea marcada con cinta antes de descender. Cualquier parte de la mano puede tocar la línea para que cuente. Snatch con Mancuerna Alterna (Alternating Dumbbell Snatch) El movimiento comienza con ambas cabezas de la mancuerna tocando el suelo. El atleta debe llevar la mancuerna directamente por encima de la cabeza en un solo movimiento. No se permite el clean & jerk. Se permite touch-and-go. No se permite hacer rebotar la mancuerna contra el suelo. El atleta debe alternar el brazo en cada repetición y no puede cambiar de brazo hasta que haya completado una repetición válida. El brazo o mano libre no puede tocar las piernas ni ninguna otra parte del cuerpo durante la repetición. La repetición será válida cuando: Brazos, caderas y rodillas estén completamente extendidos y la mancuerna esté claramente alineada sobre el centro del cuerpo visto de perfil. Se permite el uso del split snatch, pero ambos pies deben volver a la línea central bajo el cuerpo con la mancuerna bloqueada sobre la cabeza para que cuente la repetición. No se permite recibir ayuda para mover o recolocar la mancuerna. Possible No Reps / Posibles No Reps: ***En Castellano abajo **English: Box Jump Over Angling the box and jumping or stepping up on the corner.  Not stepping down from the box.  Rebounding into the next jump. Wall Walks Not starting and finishing the rep lying down with the chest, feet, and thighs touching the ground. Not remaining both hands on the floor until both feet are on the wall. At the top of the movement, both hands not touching the tape line before the athlete may descend.  Alternating Dumbbell Snatch The rep is not starting with both heads of the Dumbbell on the ground. Doing a Clean and Jerk.  **Castellano: Box Jump Over ❌ Inclinar el cajón y saltar o subir por la esquina. ❌ No bajar con paso (step-down) del cajón. ❌ Rebotar directamente hacia el siguiente salto. Wall Walks ❌ No comenzar ni terminar tumbado en el suelo, con el pecho, pies y muslos tocando. ❌ Levantar las manos del suelo antes de que ambos pies estén en la pared. ❌ En la parte alta del movimiento, no tocar la línea de cinta con ambas manos antes de descender. Snatch con Mancuerna Alterna ❌ La repetición no comienza con ambas cabezas de la mancuerna tocando el suelo. ❌ Ejecutar un Clean & Jerk, lo cual no está permitido. 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). Dumbbells (weight verification). Floor tape (measure verification). 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: Cajon (verificación de altura). Mancuernas (verificación de peso). Cinta al suelo (verificación de medida). 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: Wall Walks mark at 10 inches from wall to outside edge (25cm), with 2 inches width (5cm). Dumbbell 45 degree to the Wall Walks mark Doing Snatch and Box Jump Over facing to the camera **Castellano: La marca para los Wall Walks debe estar a 25 cm (10 pulgadas) desde la pared hasta el borde exterior de la línea. El ancho de la línea debe ser de 5 cm (2 pulgadas). La mancuerna debe colocarse en un ángulo de 45 grados respecto a la línea de Wall Walks. Durante los Snatch con mancuerna y los Box Jump Over, el atleta debe estar mirando hacia la cámara.

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB Snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. 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.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

FOR TIME 1200m row 40 Dual Db clean & jerk 16 burpee over wall 800m row 30 Dual Db clean & jerk 12 burpee over wall 400m row 20 Dual Db clean & jerk 8 burpee over wall TC: 20' DB: 15/10kg

0:00 - 10:00 Minuten 10 min Zeitlimit Übungen: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead Score = die Summe der vier je schwersten Lifts (KG) = schwerster Lift Person A + schwerster Lift Person B + schwerster Lift Person C + schwerster Lift Person D Workout Flow & Regeln Zusammengefasst: in einem Bewegungsablauf, jede Person mindestens einmal, niemals gleichzeitig Die Teams haben 10 Minuten Zeit, um für alle Athleten ein 1 Rep Max Clean + Front Squat gefolgt von Shoulder to Overhead durchzuführen. Die 10 Minuten können ansonsten frei eingeteilt werden. Jede Bewegung muss einzeln und vollständig absolviert werden und nicht direkt ineinander überfließen. Also zuerst ein Max Clean, dann einen Front Squat vollständig durchfürhen und dann nach dem Front Squat in die Shoulder to Overhead. Es darf mit Schwung gearbeitet werden aber nicht aus dem vorherigen Übungsablauf. Die Teams verfügen über eine 20-kg-Langhantel für Männer, eine 15-kg-Langhantel für Frauen, ein Paar Hantelklemmen und ausreichend Gewichtsscheiben. Die Klemmen müssen immer verwendet werden. Es hebt immer nur ein Athlet gleichzeitig, während die nicht arbeitenden Athleten beim Be- und Entladen der Langhantel helfen dürfen. Athleten können innerhalb der 10 Minuten so viele Versuche absolvieren, wie sie möchten, und das Gewicht auf der Stange reduzieren, falls ein Versuch misslingt. Beginnt ein Athlet seine erste Wiederholung des Komplexes vor Ablauf der 10 Minuten, darf er den Versuch beenden und ein Ergebnis eintragen, auch wenn dies über die 10-Minuten-Marke hinausgeht. Movement Standard Clean - Die Athleten müssen die Langhantel vom Boden in die Front-Rack-Position bringen, mit gestreckten Beinen und vollständig geöffneten Hüften. Athleten dürfen einen Power Clean oder einen Squat Clean ausführen. Entscheidet sich der Athlet für einen Squat Clean, muss er/sie nach dem Clean zusätzlich einen Front Squat ausführen. Front Squat - Die Athleten müssen eine Kniebeuge bis zur vollen Tiefe ausführen, wobei die Hüftfalte unter die Höhe der Knie kommt, und anschließend vollständig aufrecht stehen, mit gestreckten Beinen und geöffneten Hüften. Shoulder to Overhead (STOH) - Die Athleten müssen die Langhantel aus der Front-Rack-Position über den Kopf drücken oder stoßen (Press oder Jerk), bis eine vollständig gestreckte Überkopfposition erreicht ist, mit gestreckten Beinen, geöffneten Hüften und gestreckten Armen. Wenn der Athlet einen Split Jerk verwendet, müssen die Füße wieder nebeneinander (parallel) gebracht werden, um den Versuch gültig abzuschließen.

15:00 - 35:00 Minuten 20 min AMRAP Übungen: 8 Synchro Dumbbell Clusters 20kg/15kg (4 Personen) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell Reverse Lunges 20kg/15kg (4 Personen) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20kg/15kg (4 Personen) 80 Cal Air Bike (2 Bikes) Score = Airbike Kalorien + Dumbbell Übungswiederholungen Workout Flow & Regeln Zusammengefasst: alle vier Athleten müssen immer synchron die volle Wiederholungszahl der Dumbbell-Übung absolvieren, die Reps zählen nur wenn die Dumbbell Übungen synchron absolviert werden und die Gewichte nicht fallengelassen werden, Airbikes müssen immer exakt halb-halb die Kalorien aufteilen, Wechseln beim Air Bike ist so oft erlaubt wie gewollt Jedes Team verfügt über zwei Air Bikes, vier Dumbbells mit 20 kg (Männer) und vier Dumbbells mit 15 kg (Frauen). Auf das Startsignal beginnen alle vier Athleten gleichzeitig mit 8 synchronisierten Dumbbell‑Clusters, ausgeführt mit zwei Dumbbells pro Athlet. Jede Person absolviert also synchron 8 Dumbbell-Clusters mit jeweils zwei Hanteln in deren Händen. Sobald die Clusters abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 20 Kalorien pro Bike (insgesamt 40 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Das Team setzt das Workout in diesem Format fort: Vier Athleten führen synchron die 16 Dumbbell‑ Reverse Lunges aus. Dabei muss das Bein nach jeder Wiederholung gewechselt werden. Jede Person absolviert also 16 Lunges (8 pro Bein) mit jeweils zwei Hanteln in deren Händen. Sobald die Reverse Lunges abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 30 Kalorien pro Bike (insgesamt 60 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Vier Athleten führen synchron die 32 Shoulder to Overhead aus. Jede Person absolviert also 32 STOH mit jeweils zwei Hanteln in deren Händen. Sobald die STOHs abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 40 Kalorien pro Bike (insgesamt 80 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Wird diese Übungsabfolge in weniger als 20 Minuten absolviert beginnt der Ablauf erneut von vorne mit 8 synchronisierten Dumbbell‑Clusters. Es wird im AMRAP‑Format bis zum Ende der 20 Minuten fortgefahren. Movement Standards Synchro dumbbell clusters -  Die Athleten müssen die Dumbbells aus Bodenkontakt mittels eines Squat Cleans aufnehmen, wobei eine volle Kniebeuge (Hip Crease unterhalb der Kniehöhe) erforderlich ist. Anschließend müssen sie vollständig aufrecht stehen (gestreckte Beine, geöffnete Hüfte) und die Dumbbells in eine vollständig gestreckte Overhead-Position drücken (Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell reverse lunges - Die Athleten halten die Dumbbells in der Farmer-Hold-Position seitlich am Körper. Sie müssen einen Ausfallschritt nach hinten ausführen, sodass das hintere Knie den Boden berührt. Anschließend müssen sie wieder vollständig aufrecht stehen (Beine gestreckt, Hüfte geöffnet). Die Synchronisation erfolgt in der aufrechten Position. Die Beine müssen im Wechsel genutzt werden. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell shoulder to overhead - Die Athleten müssen die Dumbbells aus der Front-Rack-Position (in Kontakt mit den Schultern) mittels Press oder Jerk in eine vollständig gestreckte Overhead-Position bringen (Beine gestreckt, Hüfte geöffnet, Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Air bike - Die Kalorien auf den Air Bikes müssen gleichmäßig (halb-halb) auf beide Geräte verteilt werden. Nach jeder Runde müssen die Athleten die Bikes wieder auf null zurücksetzen.

Test 5.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 33:00 - 48:00 Vila: 48:00 - 54:00 5 rounds for time: 20 dual DB ground to overhead 10 m dual DB overhead walking lunges 20 chest-to-bar pull-ups Flöde: Start sker bakom startlinjen. Alla byten sker bakom startlinjen och det är fria byten. Förtydligande standards: DB ground to overhead: Det är tillåtet att göra DB snatch samt DB clean & jerk. Det räcker med att ena huvudet på hantlarna nuddar golvet. DB overhead walking lunges: Armarna måste vara utsträckta ovanför huvudet och höften måste rätas ut tydligt mellan varje steg. 1 m = 1 rep För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Vikter DB: 2 x 22.5 kg (herr) DB: 2 x 15 kg (dam) Urustning/lag: 2 par hantlar (2 x 22,5 kg & 2 x 15 kg) en riggplats för chest to bar Score: Tid eller reps vid time cap

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

19-23 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 80/55 kg 10 Shoulder To overhead Time Cap 8 min  15-18 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 60/45 kg 10 Shoulder TO overhead Time Cap 8 min  12-14 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 35/25 kg 10 Shoulder To Overhead Time Cap 8 min 

FOR MAX TOTAL REPETITIONS AMRAP 6 MIN 15 WORM ALTERNATING REVERSE LUNGES 15 HANDSTAND PUSH-UPS (ATHLETE 1) 15 HANDSTAND PUSH-UPS (ATHLETE 2) 9 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 12 WORM THRUSTERS 12 SECTIONS HANDSTAND WALK (SHARE ANYHOW) 6 SYNCHRONIZED SHUTTLE RUNS Directly into... AMRAP 6 MIN 9 WORM CLEAN & JERKS 9 STRICT HANDSTAND PUSH-UPS (SHARE ANYHOW) 3 SYNCHRONIZED SHUTTLE RUNS Vikter: Worm ca. 66kg Standards:   Shuttle run: 1 shuttle run = 2 lanes (fram och tillbaka).  Övrigt : se separat Movement standards Scoring: 1. Reps Flöde: Se video

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs and with a snatch grip. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate =  Sport) BTD QUALIFICATION 2026 WOD 26.4 FOR TIME (TC 18') • 2 Rounds: 20x Pull Up 12x Clean & Jerk (60 / 45 kg) • 2 Rounds: 15x Chest to Bar 8x Clean & Jerk (80 / 55 kg) • 2 Rounds: 10x Bar Muscle Up 4x Clean & Jerk (100 / 65 kg) Score: Time /  Reps

BTD QUALIFICATION 2026 BEGINNER INDIVIDUALS WOD 26.2 / 3 (TC 15') FOR TIME  • 1-2-3-4-5-6-7-8-9-10 Reps: • Bar Facing Burpees • Clean (40/ 25 kg) Score: Time Then WOD 26.3   (TIME TO  15´) • 1 RM  • Clean and Jerk Score: Weight (kg)

BTD QUALIFICATION 2026 BEGINNER INDIVIDUALS WOD  26.2/3 TC15´ WOD 26.2.  Then WOD 26.3 (TIME TO  15´) • 1 RM  • Clean and Jerk Score: Weight (kg)

WOD 3 Athlete A: TC 15min • 18x Clean & Jerk (60 / 45 kg) • 42x Pull Ups • 18x Clean & Jerk (60 / 45 kg) • 42x Chest to Bar Athlete B:   TC 15min • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Pull Ups • 3 Rounds: • 6x Clean & Jerk (60 / 45 kg) • 14x Chest to Bar Score Time Video Submission: You can record your videos separately. You do not need to be in the same location.

WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.

"BARBELL BABES" MIN 0-4 ATLET 1: 1 RM Snatch   MIN 4-8 ATLET 2: 1 RM Clean & Jerk SCORE: Totala vikten sammanlagt TIME CAP: 8 MIN Flöde: Start sker vid startlinjen, när klockan startat får  båda atleterna börja lasta den tomma stången. En atlet lyfter i taget och måste säga sin vikt till domaren innan lyftet påbörjas.  Atleter som inte lyfter för stunden håller sig på säkerhetsavstånd från atleten som lyfter.  Varje atlet får utföra så många lyft den vill.  Båda atleter får hjälpa till att lasta av och på vikter. Hela lyftet måste vara godkända innan time cap. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Lyftet börjar alltid från backen!  Hang är inte tillåtet. Power eller squat är tillåtet. Damer lyfter med 15-kilosstång. Utrustning/lag: 1 skivstång 15 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 125 kg (2x20 kg, 2x15 kg, 4x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg) Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf  

"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Single Unders (share anyhow)  30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow)  50 DB Snatch @ 1 X 12 kg  40 DB Hang Clean & Jerk @ 1 X 12 kg  30 DB Thrusters @ 1 X 12 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 4 kg (skalad)  1 Dumbbell @ 12 kg  Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  75 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 x 17,5 kg  40 DB Hang Clean & Jerk @ 1 x 17,5 kg  30 DB Thrusters @ 1 x 17,5 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf