WOD Explorer
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**En Castellano Abajo *English ELITE TEAM (FFMM) 7’ Window: A) P1: (M/F) 2x 30 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climb Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset… 7’ Window A) P2: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset RX TEAM (FFMM) 7’ Window: A) P1: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb (♂M)/2 Rope Climbs (♀F) Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset 7’ Window A) P2: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb (♂M)/2 Rope Climbs (♀F) Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset INTERMEDIATE TEAM (FMMM) 7’ Window A) P1: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg ♂2/♀1 Rope Climbs Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset 7’ Window A) P2: (♂M/♂M) 2x 30 Wallballs ♂9kg 2 Rope Climbs Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset SCALED ( FMMM ) 7’ Window A) P1: (♂M/♀F) 2x 30 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stand Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset 7’ Window A) P2: (♂M/♂M) 2x 30 WallBalls ♂6kg 3 Rope Pull To Stand Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset *Castellano CATEGORIA ÉLITE (H/H/M/M) En una ventana de 7 minutos: Parte A) Pareja 1:** (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: A) Pareja 2: (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B)** Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio… CATEGORIA RX (H/H/M/M) En una ventana de 7 minutos: Pareja 1:(♂H/♀M) Parte A) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Pareja 2: (♂H/♀M) Parte A) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio… CATEGORIA INTERMEDIO (H/H/H/M) En una ventana de 7 minutos: Parte A) Pareja 1: (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - ♂2/♀1 Subida de cuerda Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Parte A) Pareja 2: (♂H/♂H) 2 rondas de: - 30 Wallballs de ♂9kg - ♂2 Subida de cuerda Tiempo restante para encontrar el peso máximo: B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio… ESCALADO (H/H/H/M) En una ventana de 7 minutos: Parte A) Pareja 1:(♂H/♀M) 2 rondas de: - 30 Wallballs de ♂6/♀3 kg - ♂3/♀2 Tracciones de cuerda hasta erguido Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Parte A) Pareja 2: (♂H/♂H) 2 rondas de: - 30 Wallballs de ♂6kg - ♂3 Tracciones de cuerda hasta erguido Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio… ELITE For Time: (9’ TC) 4 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb 3 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless Rope Climb + 1 Rope Climb 1 Snatch Complex rest 3’... RX For Time: (9’ TC) 4 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 1 Legless Rope Climb) 3 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless Rope Climb + 1 Rope Climb ♀: 1 Legless Rope Climb) 1 Snatch Complex ♂75/♀50kg rest 3’... MASTERS 35 - 40 For Time: (9’ TC) 4 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 3 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 1 Snatch Complex ♂70/♀45kg rest 3’... MASTERS 41 - 47 For Time: (9’ TC) 4 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 3 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 1 Snatch Complex ♂60/♀40kg rest 3’... MASTERS 48 + For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climb) 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 1 Snatch Complex ♂50/♀35kg rest 3’... INTERMEDIATE For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 1 Snatch Complex ♂50/♀35kg rest 3’... SCALED For Time: (9’ TC) 4 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 3 Snatch Complex 30/25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 2 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 1 Snatch Complex ♂30/♀25kg rest 3’...
ELITE For Time: (9’ TC) 4 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb 3 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless Rope Climb + 1 Rope Climb 1 Snatch Complex rest 3’... RX For Time: (9’ TC) 4 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 1 Legless Rope Climb) 3 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless Rope Climb + 1 Rope Climb ♀: 1 Legless Rope Climb) 1 Snatch Complex ♂75/♀50kg rest 3’... MASTERS 35 - 40 For Time: (9’ TC) 4 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 3 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 1 Snatch Complex ♂70/♀45kg rest 3’... MASTERS 41 - 47 For Time: (9’ TC) 4 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 3 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 1 Snatch Complex ♂60/♀40kg rest 3’... MASTERS 48 + For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climb) 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 1 Snatch Complex ♂50/♀35kg rest 3’... INTERMEDIATE For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 1 Snatch Complex ♂50/♀35kg rest 3’... SCALED For Time: (9’ TC) 4 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 3 Snatch Complex 30/25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 2 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 1 Snatch Complex ♂30/♀25kg rest 3’...
For Time: 30 C2B 10 Snatch 70 kg /45 kg 15/10 Bar MU 10 OHS 70 kg /45 kg 5 Rope climb 10m OH Walking lunge 70 kg / 45 kg
FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat 1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min
3 Rope Climbs 32 Air squats Balance Beam Walk 16 A-jumps 2 Rope Climbs 28 Air Squats Balance Beam Walk 14 A-Jumps Balance beam walk 1 Rope Climb 24 Air squats Balance Beam Walk 12 A-Jumps Sprint To Finish
3 Rope Climbs 16 Pistol Squat Balance Beam Walk 16 A- jumps Balance Beam Walk 2 Rope Climbs 14 Pistol Squats Balance Beam Walk 14 A-Jumps Balance Beam Walk 1 Rope Climb 12 Pistol Squats Balance Beam Walk 12 A-Jumps Sprint To Finish
SEMI FINAL = SANDBAG 5 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 3 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 1 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag Score = For Time 15min Time Cap SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
As many rounds as possible in 10 minutes of: 1 rope climb 2 shuttle runs 2 rope climbs 4 shuttle runs 3 rope climbs 6 shuttle runs 4 rope climbs 8 shuttle runs Etc. 15-ft rope climbs, 50-ft shuttle runs Rezultatus pateikti iki BALANDŽIO 23 d. 21:00 val.
POINTS x5 WOD6 - FINAL MEN FOR TIME 12 squat snatch at 60kg 9 muscle up 1 legless rope climb 9 squat snatch at 70kg 6 muscle up 2 legless rope climbs 6 squat snatch at 80kg 3 muscle up 3 legless rope climbs 3 squat snatch at 90kg TC = 15mins POINTS x5 WOD6 - FINAL WOMEN FOR TIME 12 squat snatch at 25kg 9 sandbag over shoulder at 45kg 1 rope climb 9 squat snatch at 35kg 6 sandbag over shoulder at 45kg 2 rope climbs 6 squat snatch 45kg 3 sandbag over shoulder at 45kg 3 rope climbs 3 squat snatch at 55kg TC = 15mins
Event Partner: Rakenne Kylänpää SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (70 / 50 kg) sprint to finish TIME CAP: 2 min RX Cut: 40 / 20 / 10 / 5
Event Partner: Rakenne Kylänpää SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (90 / 70 kg) sprint to finish TIME CAP: 2 min Elite Cut: 20 / 10 / 5
RX+ 12 min AMRAP: 4 Legless Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each) RX 12 min AMRAP: 4 Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each)
Event 6 is a two-part workout After PART A and mandatory 2min rest: PART B - RAMP IT UP For time: 1 rope climb 2 hs walk ramp 1 rope climb 1 hs walk ramp Timecap 2min
Event 6 is a two-part workout After PART A and mandatory 2min rest: PART B - RAMP IT UP For time: 1 legless rope climb 2 hs walk ramp 1 legless rope climb 1 hs walk ramp Timecap 2min
8 rounds for time: 1 Rope Climb 5 Burpee Box Jump Overs Timecap: 7 minutes All divisions perform the same workout. All men jump 75cm box All women jump 60cm box Rope climb hight is roughly 5m for men and 4.5m for women. Men have to touch the beam and women a red mark on rope. Workout starts and ends on starting platform. After each completed round athlete must move a cone to next section. Tiebreaker is athlete's last completed round in case of reaching timecap.
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg
TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min
For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
I NDIVIDUAL EVENT 3 - ROPELIFTING ELITE/RX/35+/40+/45+ MASTERS DIVISIONS 5 ROUNDS FOR TIME 2 ROPE CLIMBS 5-4-3-2-1 SQUAT CLEAN LADDER TIME CAP - 9 MINUTES WEIGHTS: 40+/45+ men: 50/60/70/80/90kg Rx & 35+ women: 35/40/45/50/55kg 40+/45+ women: 25/30/35/40/45kg Rx & 35+ men: 60/70/80/90/100kg Elite women: 45/50/55/60/65kg Elite men: 80/90/100/110/120kg ATHLETES MUST CHANGES THEIR OWN WEIGHTS. COLLARS ARE MANDATORY. MOVE A CONE AFTER EACH ROUND. INDIVIDUAL EVENT 3 - ROPELIFTING SPORT DIVISION 5 ROUNDS FOR TIME 2 ROPE CLIMBS 8 SQUAT CLEANS TIME CAP - 9 MINUTES KG: 40/25KG
TEAM EVENT 3 - “HIGH HOPES” RX DIVISION FOR TIME 5+5 ROPE CLIMBS (2+2 ATHLETES) 30 WORM SHOULDER TO SHOULDER (ALL) 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM LUNGES (ALL) TIME CAP - 12 MINUTES SPORT DIVISION FOR TIME 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM SHOULDER TO SHOULDER (ALL) 2+2 ROPE CLIMBS (2+2 ATHLETES) 15 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM LUNGES (ALL) TIME CAP - 12 MINUTES DURING THE ROPE CLIMBS, BOTH ATHLETES HAVE TO FINISH 1 CLIMB TO GAIN 1 REP AS A TEAM TEAM HAS 2 ROPES + ATHLETES CLIMB IN THE SAME TIME. FOR THE FINAL LUNGES, WORM HAS TO START BEFORE THE LINE AND FINISH FULLY BEHIND THE LINE AFTER EACH FINISHED WORM EX - WORM HAS TO MOVE TO NEXT SEGMENT.
FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS
FOR MAX WEIGHT 3 ATTEMPTS EVERY 3 MIN. 90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL. COLLARS ARE MANDATORY. ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.
FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS
4 INTERVALS 3 MINUTES EACH PARTNER 1 - INTERVALS 1 AND 3 PARTNER 2 - INTERVALS 2 AND 4 BUY-IN: 3 ROPE CLIMBS / 2 (MOT) 6 WALL WALKS / 4 (MOT) 9 PULL-UPS / 6 (MOT) IN REMAINING TIME AMRAP: POWER CLEANS 60/35 RESULT - POWER CLEANS
FOR TIME SYNCHRO 5 POWER CLEANS 60/35 KG 20 DB BENCH PRESSES 22,5/15 KG 6 ROPE CLIMBS SYNCHRO 10 POWER CLEANS 20 DB BENCH PRESSES 4 ROPE CLIMBS SYNCHRO 15 POWER CLEANS 20 DB BENCH PRESSES 2 ROPE CLIMBS TIME CAP 9 MIN