WOD Explorer

MIX is a 10'' TC 30x Back Squat 90x DU 30x Pull Up 25x Front Squat 75x DU 25x Chest to Bar Pull Up 20x Overhead Squat 60x DU 20x Bar Muscle Up 35-39: 60/40 40-44: 50/35 45-49: 40/25 50+: 40/25 Tie Break - Zeit nach C2B

Marbella Championship Online Qualifier WOD1 The deadline to submit your scores for this WOD is 9th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 9 de mayo a las 23:00 CEST **En Castellano Abajo  **English: Elite/RX/Intermediate Male/Female For Time (8’ TC) A) 60 Pull-ups 30 2DB Thrusters ♂22.5/♀15kg ♂1000/♀800m Row Reps = 190/170 **Castellano: Por Tiempo (TC 8’) A) 60 Pull-ups 30 Thrusters con 2 Mancuernas ♂22.5kg / ♀15kg ♂1000m / ♀800m Remo Workout Flow: **English: Athletes will begin below the pull up bar. On 3-2-1 GO athletes will begin with the 60 Pull-ups, then 30 2DB Thrusters and finish with the row. The flow continues until the meter on the rower is completed, where the timer will be stopped and their time recorded.  **Castellano: Los atletas comenzarán debajo de la barra de dominadas. Al sonar 3-2-1 GO, los atletas iniciarán con 60 Pull-ups, luego realizarán 30 Thrusters con 2 Mancuernas y finalizarán con el Remo. El flujo continuará hasta que el monitor del remo marque la distancia completa, momento en el cual el cronómetro se detendrá y se registrará su tiempo. SCORE / PUNTUACIÓN **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.  10m Row completed = 1 Rep.  E.I: 959 m Row = 95 Reps **Castellano: La puntuación de este workout será el tiempo total en completar el trabajo requerido. Si el atleta no logra finalizar dentro del Time Cap, su puntuación será el número total de repeticiones completadas. Conversión del Remo: Cada 10 metros remados equivalen a 1 repetición. Ejemplo: 959 m en el remo = 95 repeticiones. Movement Standards / Estándares de movimiento: **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. 2DB Thrusters  The dumbbells must first be lifted to the shoulders, the crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel), then locked out overhead. The rep is credited when hips, knees, and arms are fully extended.  The dumbbells are directly over, or behind, the middle of the body when viewed from the side.  NOTE: A squat clean is allowed, but not required, to start a set. Calorie Row  Only Concept 2 Rower is allowed. The monitor must be set to 0 at the beginning of the row. The monitor must count up the meter. Any damper setting may be used at any time. Remain seated until the monitor clearly reads the number of meters required. **Castellano: Dominadas 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. Thrusters con 2 Mancuernas (2DB Thrusters) Las mancuernas deben primero ser llevadas a los hombros. En la posición baja, el pliegue de la cadera debe pasar claramente por debajo de la parte superior de las rodillas (por debajo del paralelo). La repetición será válida cuando las caderas, rodillas y brazos estén completamente extendidos con las mancuernas bloqueadas sobre la cabeza o ligeramente detrás de la línea media del cuerpo (vista lateral). NOTA: Se permite iniciar el set con un Squat Clean, pero no es obligatorio. Remo por Calorías (Calorie Row) Solo se permite el uso del remo Concept2. El monitor debe estar en 0 al inicio del remo. El monitor debe contar los metros de forma ascendente. Se permite utilizar cualquier configuración del damper en cualquier momento. El atleta debe permanecer sentado hasta que el monitor marque claramente la cantidad de metros requerida. Possible No Reps / Posibles No Reps: **English: Pull-ups ❌Starting a rep without full extension of the arms. ❌Not passing the chin clearly over the bar 2DB Thrusters  ❌Squatting to parallel or above parallel (the hip crease is at or above the knee).  ❌Lowering the dumbbells before reaching full extension of the knees, hips, or arms. ❌Finishing with the dumbbells in front of the body. Calorie Row  ❌Standing up from the rower prior to reaching the meters required. ❌Starting the rower without the monitor sets to 0. **Castellano: Pull-ups ❌ Iniciar la repetición sin una extensión completa de los brazos. ❌ No pasar la barbilla claramente por encima de la barra. Thrusters con 2 Mancuernas (2DB Thrusters) ❌ Hacer la sentadilla a la altura de la rodilla o por encima (el pliegue de la cadera no pasa claramente por debajo). ❌ Bajar las mancuernas antes de alcanzar la extensión completa de rodillas, caderas y brazos. ❌ Finalizar la repetición con las mancuernas delante del cuerpo, en lugar de alineadas sobre la cabeza o ligeramente detrás de la línea media. Remo por Calorías (Calorie Row) ❌ Levantarse del remo antes de alcanzar los metros requeridos en el monitor. ❌ Comenzar el remo sin haber reiniciado el monitor a 0 antes de iniciar la prueba. How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations  IMPORTANT: The rower monitor must be clearly visible in the video. If our judges cannot see the monitor, the score will be rejected.  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: Pull-up bar (tape verification). Dumbbells (weight verification). Rower (Concept2). 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 entire athlete must remain visible during the row, and the rower monitor must be clearly readable. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación  IMPORTANTE: El monitor del remo debe ser claramente visible en el vídeo. Si nuestros jueces no pueden verlo, la puntuación será rechazada.  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: Barra de dominadas (verificación de cinta). Mancuernas (verificación de peso). Remo (Concept2). 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 completamente visible durante el remo y el monitor del remo debe ser claramente legible. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations: **English: Dumbbells parallel to the pull-ups bar Rower on the diagonal **Castellano: Las mancuernas deben colocarse en paralelo a la barra de dominadas. El remo debe estar colocado en diagonal.

Marbella Championship 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  AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂70/♀45kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. Rx Male/Female AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂60/♀40kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. Intermediate Male/Female  AMRAP 7’: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean (♂50/♀35kg) Then directly, 4’ to find 1 RM Clean. The total time is 11’. **Castellano: Elite Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra 10 Hang Power Clean (♂70kg / ♀45kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ RX Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra  10 Hang Power Clean (♂60kg / ♀40kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ Intermedio Masculino/Femenino AMRAP 7’: 45 Double Unders 15 Pies a barra  10 Hang Power Clean (♂50kg / ♀35kg) Directamente después, 4’ para encontrar 1RM Clean. Tiempo total: 11’ Workout Flow: **English: Athletes will begin below on their skipping rope spot, skipping rope on the floor. On 3-2-1 GO athletes will begin with 45 Double Unders, then complete 15 Toes to bar, finish the round by completing 10 Hang Power Clean. Continue the sequence of Double Unders, Toes to Bar, and Hang Power Clean for 7 minutes in a format of AMRAP.  Your score will be the total number of reps completed in 7 minutes.  Directly after 7 minutes, the athlete will make their way towards the barbell and start to find 1 RM Clean in 4 minutes.  Athletes can have a second barbell, and receive help to load the barbell. Clips are mandatory. **Castellano: Los atletas comenzarán en su posición de comba, con la comba en el suelo. Al sonar 3-2-1 GO, los atletas comenzarán con: 45 Double Unders 15 Toes to Bar 10 Hang Power Clean Los atletas continuarán la secuencia de Double Unders, Toes to Bar y Hang Power Clean durante 7 minutos en formato AMRAP. La puntuación será el número total de repeticiones completadas en 7 minutos. Directamente después de los 7 minutos, el atleta se dirigirá a la barra y dispondrá de 4 minutos para encontrar su 1RM Clean. Notas importantes: Se permite el uso de una segunda barra, Se permite recibir ayuda para cargar los discos, Los clips son obligatorios. Score / Puntuación: **English: The first score for this workout is the total of reps completed in the required time.  The second score for this workout is the weight of the heaviest Clean completed. **Castellano: La primera puntuación de este workout será el total de repeticiones completadas dentro del tiempo establecido. La segunda puntuación de este workout será el peso del Clean más pesado levantado. Movement Standards / Estándares de movimiento:  **English: Double Unders   The rope passes under the feet twice for each jump.  The rope must spin forward for the rep to count.  Only successful jumps are counted, not attempts. Toes To Bar  Athletes begin by hanging from the pull-up bar with arms extended.  The heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time.  Any part of the feet may make contact with the bar.  Hand grips are allowed but hand grips + tape on the bar are not. Hang Power Clean The rep starts with the bar in the hang. Arms, knees, hips must be extended. Shoulders must be behind the bar. Hang squat and split clean are NOT permitted. The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. The athlete must receive the barbell with the crease of the hips clearly above the top of the knees in the bottom position (above parallel). The athlete can use the “bounce” technique, however, he needs to make sure that arms are fully extended at the beginning of each rep. Clean The rep starts with the bar on the ground.  Power, squat, and split cleans are permitted. Hang cleans are NOT permitted.  The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. **Castellano: Double Unders - La comba debe pasar dos veces por debajo de los pies en cada salto. - La cuerda debe girar hacia adelante para que la repetición sea válida. - Solo se cuentan los saltos completados correctamente, no los intentos fallidos. Pies a Barra - Los atletas comienzan colgados de la barra de dominadas con los brazos extendidos. - Los talones deben pasar por detrás de la barra en cada repetición. - Se permite agarre en pronación, supinación o mixto. - La repetición será válida cuando ambos pies toquen la barra simultáneamente entre las manos. - Cualquier parte de los pies puede hacer contacto con la barra. - Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta en la barra. Hang Power Clean - La repetición comienza con la barra en posición de hang (suspendida), con brazos, rodillas y caderas completamente extendidos y los hombros detrás de la barra. - No se permite el hang squat clean ni el split clean. - Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean. - En la posición de recepción, el pliegue de la cadera debe quedar claramente por encima de la parte superior de las rodillas (por encima del paralelo). - Se permite el uso de la técnica "bounce", pero los brazos deben estar completamente extendidos al inicio de cada repetición. Clean - La repetición comienza con la barra en el suelo. - Se permiten los siguientes tipos de clean: Power Clean Squat Clean Split Clean - No se permite el Hang Clean. - Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean. Possible No Reps / Posible No Reps: **English: Double Unders The rope is not passing under the feet twice for each jump.  The rope is not spinning forward for the rep to count.  Attempts are not counted. Toes To Bar  The athlete is not beginning by hanging from the pull-up bar with arms extended.  The heels are not being brought back behind the bar.  Both feet are not in contact with the bar between the hands at the same time.  Feet is not making contact with the bar.  Hang Power Clean The rep is NOT starting with the bar in the hang. Arms, knees, hips are not extended. Shoulders are not behind the bar. The rep is NOT received with the crease of the hips clearly above the top of the knees in the bottom position (above parallel). Arms are NOT fully extended at the beginning of each rep. Clean The rep is not starting with the bar on the ground. Doing a Hang Clean.  **Castellano: Double Unders ❌ La comba no pasa dos veces por debajo de los pies en cada salto. ❌ La comba no gira hacia delante, por lo tanto la repetición no es válida. ❌ Los intentos no cuentan como repeticiones. Pies a Barra ❌ El atleta no comienza colgado de la barra con los brazos completamente extendidos. ❌ Los talones no se llevan hacia atrás pasando la línea vertical de la barra. ❌ Ambos pies no tocan la barra al mismo tiempo entre las manos. ❌ Los pies no hacen contacto con la barra. Hang Power Clean ❌ La repetición no comienza desde el hang (posición suspendida). ❌ Los brazos, rodillas y caderas no están completamente extendidos antes de iniciar el movimiento. ❌ Los hombros no están detrás de la barra al iniciar la repetición. ❌ El atleta recibe la barra por debajo del paralelo o no queda claro que la cadera está por encima de la rodilla. ❌ Los brazos no están completamente extendidos al inicio de cada repetición. Clean ❌ La repetición no comienza con la barra en el suelo. ❌ El atleta realiza un Hang Clean, lo cual no está permitido en este bloque. How to setup and filming recommendations / Recomendaciones para la grabación: **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: Pull-up bar (tape verification). Barbell (weight 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 all 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: Barra de dominadas (verificación de cinta). Barra Olimpica (verificación de peso). 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: **English: Barbell in parallel to the pull-ups bar Skipping Rope between the pull-ups bar and the barbell **Castellano:   La barra debe estar colocada en paralelo a la barra de dominadas. La comba debe situarse entre la barra de dominadas y la barra.

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

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

For time, Timecap 10min : 90 DU / 150 SU to share 30 Snatches to share 90 DU / 150 SU 15 synchro burpee over bar 90 DU / 150 SU 30 STOH to share 90 DU / 150 SU 15 synchro C2B / Pullups *Weights: Advanced @50/35kg Scaled @40/25kg

Test 2.2 Skill (Team of 2) Note: MM Tid: 26:00 - 34:00 Vila: 34:00 - 40:00 AMRAP 8 min 4 toes to bar 3 chest to bar pullups 2 bar muscle up 10 alternating pistols Flöde: Start sker bakom startlinjen. När klockan startar får M1 ta sig fram till riggen och påbörja sina toes to bar, följt av chest to bar pullups och därefter bar muscle up. Efter det utför M1 pistol squat på angiven yta och efter sin sista rep tar M1 sig tillbaka till startlinjen och byter in M2.  M2 upprepar sen samma flöde. Byten får endast ske när ett helt varv är utfört. Varven måste alterneras mellan M1 och M2. Det är alltså inte tillåtet att ex. M1 kör två varv i rad. Förtydligande standards: Hållet som körs i riggen avgörs av lokalen och vad som är säkrast. Men önskvärt är att köra med blicken mot domare. Riggövningarna är inget komplex och behöver ej göras unbroken. Pistol squats måste vara alternerande. Utrustning/lag: Rigg som funkar för alla längder. Score: Totalt antal reps

Test 3.5 Bodyweight (Team of 4) Note: MMFF Tid: 73:00 - 90:00 (17 min) For time 16 alternerande rundor (8 rundor/par) 15 air squat* 10 sync pull-up 15 air squat** 10 sync toes to bar Paren kommer vara A1 & A2 samt A3 & A4 *A1 och A3 gör alltid dessa air squats **A2 och A4 gör alltid dessa air squats Flöde: Start sker bakom startlinjen. På signal börjar paret A1 och A2 (konstellation bestäms själv men måste vara samma hela testet) med att A1 gör 15 air squats på agniven plats. Därefter ansluter A2  för att utföra synkade pull-ups med A1. Därefter stannar A1 i riggen och A2 förflyttar sig till den angivna platsen för air squats och utför 15 reps. Efter att A2 gjort 15 reps tar sig A2 tillbaka till riggen för att göra 10 synkade toes to bar med A1. Därefter växlar A1 & A2 in det andra paret A3 & A4 bakom startlinjen som utför ett likadant varv (A3 gör de första air squatsen och A4 de sista). Detta görs tills lagen har utfört 8 varv var dvs totalt 16 varv. Tid ges när A3 & A4 tar sig in över startlinjen när deras 8:e varv är slutfört. Förtydligande standards: sync pull-up Synk i toppen sync toes to bar Synk i toppen Urustning/lag: 2 riggplatser så laget kan synka.  Score: Tid eller reps gjorda vid time cap. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

Test 4.2 Bodyweight (Team of 2) Note: M1F1 Tid: 21:00 - 30:00 (9 min) Vila: 30:00 - 37:00 (7 min) For time: A1 3 rounds for time: 25 single unders 10 pull-ups 25 double unders 10 chest-to-bar pull-ups A2 3 rounds for time: 25 single unders 10 chest-to-bar 25 double unders 5 bar muscle ups       Flöde: Start sker bakom startlinjen. Innan start ska ni också bestämt vem som är A1 och A2 av M1 och F1. A1 börjar göra sina 3 varv. När A1 är klar springer A1 tillbaka över startlinjen och växlar in A2. Därefter kör A2 sina tre varv. När A2 är klar springer A2 tillbaka över startlinjen och tid ges. Förtydligande standards: 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. Utrustning/lag: Hopprep (atleterna har egna) En riggplats för chest to bar och bar muscle ups Score: Tid eller reps vid time cap

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 B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

AMRAP (TC 9 min) 7 snatches 14 lateral burpees over bar 21 chest-to-bar pull-ups Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

19-23 Division AMRAP 10 min  60 Double Unders 20 TTB 40 Single Cross Overs 15 CTB 20 Double Crossovers 10 Bar Muscle Ups 15-18 Division AMRAP 10 min  50 Double Unders 15 TTB 30 Single Cross Overs 10 CTB 10 Double Crossovers 5 Bar Muscle Ups 12-14 Division AMRAP 10 min  40 Single Unders 10 TTB 20 Single Cross Overs 10 Pull Ups

AMRAP 10 min  40 Single Unders 12 Toes Through Rings 40 Single Unders 6 Pull Ups Share anyhow

FOR TIME (Cap time 7’) 21-15-9 (team) Power clean (50 kg uomo / 30 kg donna) Pull up (donna possibilità di jumping pull up)

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // 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. Deadlifts cannot be bounced off the floor. Bar Muscle Ups Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

A) For Time: 30 Snatches @40/60 1' rest B) For Time: 10 m HSW 20 C2B 15 TTB 20m HSW + 2xPirouette 15 TTB 10 Bar MUs 10 m HSW Masters 40+: ohne Piourette Masters 50+: @30/40 kg, 5 WallWalks, 10m HSW, 10 WallWalks, 20 Pull ups dann 20 C2B TimeCap: 4 & 9min

A) For Time: 30 Snatches 15+: 20/30 12+: @15/20 (below knee Snatches) 1' rest B) For Time: 15+ 6 m HSW 20 Pull ups 15 TTB 10m HSW + 1xPirouette 15 TTB 5 Bar MUs 6 m HSW B) For Time: 12+ 5 WallWalks 20 Pull ups 15 Single Leg TTB 6m HSW 15 Single Leg TTB 5 C2B 10 WallWalks TimeCap: 4 & 9min

For Time: 10 WallWalks 10 Snatches @25/35 20 Pull ups Synchro 15 TTB Synchro 5 Snatches 10m HSW - split 5 Snatches 15 TTB Synchro 10 C2B Synchro 10 Snatches 6m HSW - each

RX  30 Pullups M 20 Dual Dumbbell Box Step Overs (15s) M 40 Calorie Row M --- 30 Pullups F 20 Dual Dumbbell Box Step Overs (10s) F 30 Calorie Row F TC: 10:00 Score: Time

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg 

1 Round of: 1 Round Run 40 Power Snatches 30 Pull Ups 20 Overhead Squats (9min Cap) after 9min: 6min for a heavy Clean  (any Style)  M/M OHS 35kg F/F OHS 25kg F/M OHS 35/25 kg

Rx Event 1: Partner 1 Death by C2B Partner 2 Death by TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Intermediate Event 1: Partner 1 Death by Pull ups Partner 2 Death by Single TTB Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Scaled Event 1: Partner 1 Death by Ring Rows (+4 each Round) Partner 2 Death by Leg Raises Start bei 4 Reps + 2 reps each round Row max Cal vom freien Partner Timecap 10 min for each part. Adaptive Event 1:  Death by Pull ups/ Ring Rows Death by TTB/ Knee Raises Start bei 4 Reps + 2 reps each round TimeCap 7min each! 1 min Rest Row max Cal in 5 min

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Team Event 2 This workout is for time. Time cap: 12 min. Elite Team 4 Rounds 3 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 9 Hang Power Cleans synch 4 20 Chest-to-Bar Pull-Ups synch 2 Weights: Elite Team + Male A 70 kg   + Male B 60 kg + Female A 45 kg + Female B 40 kg Intermediate Team 4 Rounds 2 Overhead-Squat Waves 20 Wallballs 9/6 kg synch 2/2 6 Hang Power Cleans synch 4 20 Pull-Ups synch 2 Weights: Intermediate Team + Male A 70 kg + Male B 60 kg + Female A 45 kg + Female B 40 kg

Workout Description: Individual Event 5 This workout is for time.  Time cap: 6 min. Elite, Master 35 40 Wallballs 9/6 kg 30 Chest-to-Bar Pull-Ups 20 Heavy Dumbbell Box Step-Ups 42,5/30 kg 10 Heavy Dumbbell Snatches 42,5/30 kg 5 Legless Rope Climbs Move Chess Piece after each Rope Climb Weights: Elite, Master 35 + Male 42,5 kg + Female 30 kg Intermediate, Master 40/45, Teens 40 Wallballs 9/6 kg 30 Pull-Ups 20 Heavy Dumbbell Box Step-Ups 30/22,5 kg 10 Heavy Dumbbell Snatches 30/22,5 kg 5 Rope Climbs Move Chess Piece after each Rope Climb Weights: Intermediate. Master 40/45, Teens + Male 30 kg + Female 22,5 kg