WOD Explorer

Athlete A: 18m Overhead Lunge Then, Athlete B: 18m Overhead Lunge Then, 12* Pull Ups

Qualifier 1  80 Wall balls (SCORE A) - into Clean + Hang Clean (SCORE B) (9 min Cap including the wall ball) - into 30 TTB + 30 DU (SCORE C) (4 min AMRAP) ELITE / RX / MASTERS   As written  Wall ball 9/6kg  INTERMEDIATE A)60 wall balls B) Clean & Hang clean  C)20 ttb + 30 Dubs (4 min amrap) SCALED A)60 wall ball (6/3kg ) B) Clean & Hang Clean C) 30 Hanging knee raise, 30 single skips.  FLOW Starting with the athletes back towards the wall ball facing away from the wall. On 3,2,1 athletes will turn and begin their wallballs, once completed they advance to the barbell where they will establish a max load for the complex, of 1 Clean + 1 Hang Clean. They have until 9 mins on the clock to complete the Wall Ball and also also establish the max load. From 9-13 min on the running clock (a 4 min AMRAP), the athlete will complete an AMRAP of TTB and DU. This workout consists of 3 separate scores.  Part 1 - For time  Part 2 - For Max weight  Part 3 - For Reps  STANDARDS  WALL BALL 1. The Wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.  2. The center of the ball must hit the target at or above the specified target height. 3. If the ball hits low or does not hit the wall it is no rep. 4. WALL BALL HEIGHT 9ft Female / 10ft Males marked by a line or target clearly showing the touch point. CLEAN + H.CLEAN  1. The barbell can be preset with the weight before the start of the workout, judges can help changing plates.  2. During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.  3. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 4. The bar must travel to the hang position, above the knee, before completing the hang clean. 5. Athletes can not drop the bar between the clean and hang clean.  TTB  1.In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 2.The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. 3.Both feet must touch the bar together at some point. The arms can be bent or straight. HANGING KNEE RAISES 1.Scaled athletes and scaled teens may perform hanging knee-raises.  2.In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. 3. Overhand, underhand, or mixed grip are all permitted. 4. The rep is credited when the knees are above the height of the hips.

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

CHALLENGE 3A PRIOR TO 6:00, COMPLETE: Start with 2 rounds of:     4 Pull-Ups/Jumping Pull-Ups     4 Clean 40/25 kg Then, 2 rounds of:     5 Pull-Ups/Jumping Pull-Ups     3 Clean 50/30 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 60/35 kg Then, 1 rounds of :     6 Pull-Ups/Jumping Pull-Ups     2 Clean 70/40 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 80/45 kg Then, 1 rounds of :     7 Pull-Ups/Jumping Pull-Ups     1 Clean 90/50 kg Rest 1 min and move to Challenge 3B Tie-break: time after every Pull-Ups. Result: Time Result if Time Cap: Total Reps CHALLENGE 3B 3 min to find  1 Rep Max Bench Press Result: 1 Rep Max Bench Press Kg

For time (Time cap 10 min) Open 8 rounds: 25 Double Unders 10 Pull-ups Scaled 8 rounds: 25 Single Unders 10 Jumping Pull-ups Flöde Start sker med hopprepet i handen framför riggen. På 3-2-1-Go får man börja hoppa. När 25 single unders eller double unders har utförts fortsätter man till riggen. För Scaled ska 10 Jumping pull-ups utföras och för Open ska 10 pull-ups utföras. När jumping pullups/pull-ups är utförda upprepas detta flöde totalt 8 varv. Tid ges när sista repen pullup är gjord på varv 8. Standard Alla standards går att läsa om här och ID efter varje övning går att söka på: https://functionalfitness.sport/wp-content/uploads/2026/02/iF3-Movement-Standards-2026.pdf Single Unders ID 10.06 = Repet ska gå ett var runt på ett hopp. Double Unders ID 10.07 = Repet ska passera två gånger run en på ett hopp. Pull-ups ID 7.04 = Startar alltid från utsträckt läge hängandes i riggen. Därefter ges rep när hakan tydlig har varit över stången. Det är tillåtet att göra strikta pull-ups, kippade pull-ups, butterfly pull-ups och det är tillåtet att både använda pronerat och superinat grepp. Jumping pull-ups (finns ej med i ovan regelbok) = För att hitta rätt höjd stå utsträckt på en höjd med armarna rakt upp. Stången ska då vara i mitten av underarmarna. Använd viktplattor eller annat om det behövs för att få optimal höjd. Sen för själva övningen ska en alltid starta med raka armar och för att göra det behöver benen böjas. Därefter får man hoppa upp och hakan ska passera tydligt ovanför stången varje gång. Om en kör testet utanför klass Ett hopprep och en riggplats behövs. Kör man Scaled behöver man en låda eller höjd att stå på för att få rätt förutsättningar för jumping pull-ups. Sen behövs någon som kan räkna repsen och scorecards finns att hämta ut för detta!

5 Rounds For Time - Cap 14'  5 Wall Walks 50 Single Unders 10 AM KB Swing sync 50 Reverse Single Unders 15 Pull Ups divide as wanted 1 rep minimum for each exercise gymnastic per round each round bring a change plate tie break time 1 round

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  50 Double Unders 20 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 Window  50 Double Unders 25 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 WIndow  60 Double Unders 20 Synchro Pull Up (2) AMRAP Worm Thrusters  1:00 Rest  x 3 sets  ------------------------- Worm - 110kg

3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar  - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6

4 Rounds for Time: 45 cal Row 10 Synchro C2B Pull Ups 15 HSPU

4 Rounds for Time: 45 cal Row 10 Pull ups (split as wanted) 15 Synchro Dual DB Shoulder 2 Overhead 15/10kg

Athlete 1 21-15-9 Thruster 42,5 / 30kg Pull Ups Athlete 2 9-15-21 Pull Ups Thruster

Athlete 1 21-15-9 Thruster 42,5 / 30kg Pull Ups Athlete 2 9-15-21 Pull Ups Thruster

Athlete 1 21-15-9 Thruster 35/25kg Pull Up Athlete 2 9-15-21 Pull Ups Thruster 35/25kg

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.

3 Rounds 4 Wall Walks 10 Hang Power Snatch 40kg 15 Pull-Up into 2 Rounds 15 Handstand Push-Up 15 Overhead Squat 40kg 15 Chest To Bar Pull-Up

10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

AMRAP 6min: 35/20 calories Echo Bike 25/20 Toes to bar 25/20 Chest to bar(M) /Chin over bar pull-ups (W) Max Bar muscle-ups(M) /Chest to bar (W)

For Time 7' 10 PULL UP @3 10 KB WORM ROPE THRUSTERS @3 10 C2B @2 15 KB WORM ROPE THRUSTERS @3 10 BMU TO SHARE 20 KB WORM ROPE THRUSTERS @3 3 KB 12 -16 -24 ON THE WORM Scaled possibility for the Team

50 Toes to Bar 50 Box Jump Over Into 2 varv 25 Chest to Bar Pull-Ups 50 Heavy Double Unders 25 Deficit Handstand Push-Ups 12/9 cm 50 Heavy Double Unders Heavy rope tillhandahålls av arrangör

Part A: "Forrest Dumb" For Time, TC 6min (Tiebreak: Time, if finished before TC) 9-7-5-3 Shuttle Run 9-12-15-18 Double DB Thruster --> one partner has to do one round (e.g. Partner A does 9 Shuttle Run and 9 Double DB Thruster. After that Partner B does 7 SR and 12 D.DB Thruster and so on) after 6min REST 2min Part B: "Synchro Snitch" AMRAP 8 8 Pull Ups 10 DB Box Step Over weighted 12 alt. DB Snatches Synchro RX:  Pull Ups Box: 24/20" DB: 22,5/15kg Intermediate:  Pull Ups Box: 20/20" DB: 15/10kg Regular:  Ring Row Box: 20/20" DB: 10/7,5kg (Dumbbell weights, 2 DB per Team)

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 7,5/5kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 9/6 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 10/7,5kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 9/6 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 12/9 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .