WOD Explorer

Scaled: You go, I go. 8min AMRAP 40 Single Under 15 Leg Raises 2 half Rope Climbs

Masters 40+: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs Masters 50+: 4 Rounds of: 20 Double Under 15 Leg Raises 2 Rope Climbs

Elite Team : each teammember has to perform one round: 1) 40 Double Under 10 TTB 4 Rope Climbs 2)  60 Double Under 15 TTB 3 Rope Climbs 3) 80 Double Under 20 TTB 2 Rope Climbs 4) 100 Double Under 25 TTB 1 Rope Climb

Elite: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 Abmat Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

00:00-15:00 PART A: MIDLINE SPIN FOR TIME: 40/40 CALORIE ROW (2 ATHLETES) 20 SYNCHRO FRONT SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 40 SYNCHRO BACK SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 20 SYNCHRO OVERHEAD SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) SCORE: TIME WEIGHT: 50/35KG FORMAT: In teams of four, complete the following workout as fast as possible. Two athletes will work at a time on the rower while the other two rest, switching as needed. Begin with a 40/40 calorie row, then all four athletes complete 20 synchronized Front squats together. Return to the rower for another 40/40 calorie row with two athletes working. Next, all four athletes perform 40 synchronized back squats. After that, complete a 40/40-calorie row with two athletes working, followed by 20 synchronized overhead squats as a team of four. Finish the workout with a final 40/40 calorie row by two athletes. The score for this workout is the total time taken to complete all movements. Score: Time  15:00-21:00 Substitution  21:00-45:00 l Part B: Treasure Chest  FOR TIME IN A RELAY: A-B-C-D ATHLETE A: 6-9-12-15  DUAL DB GTOH @20/15kg DB BENCH PRESS @20/15kg   SWAP ONCE DONE Workout Description (For Time): The workout begins with Athlete A, who will complete their section individually for time.  They will perform: 6 reps of dual dumbbell ground to overhead (snatch or clean and jerk), followed by 6 reps of dual dumbbell bench press Then 9, 12, and 15 reps of each movement in the same order. Once Athlete A finishes, Athlete B will complete the same sequence, followed by Athletes C and D. Each athlete has a 6-minute time cap. If an athlete finishes before their time cap, the next athlete may start immediately, allowing the team to gain a time advantage. Score: Time or Total Reps should any athlete not complete the couplet  Tie-Break: Reps 45:00-51:00 Substitution  51:00 – 60:00 | Part C – BlackBird Takes Flight Workout: 1:30 AMRAP – Male/Female Pair 1 1:30 AMRAP – Male/Female Pair 2 (Repeat this rotation for each round) Round 1: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 40/30 kg Round 2: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 50/35 kg Round 3: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 60/42.5 kg Flow: The workout is completed in mixed pairs (1 male + 1 female), with Pair 1 starting the first 1:30 interval, followed by Pair 2 for the next 1:30. This alternating pattern continues for all three rounds. Each pair will begin their interval by completing the required rope climbs for that round. Once all rope climbs are complete, they will use the remaining time in their 1:30 window to perform max synchro snatches at the designated weight. Synchro standard: Both athletes must reach full lockout overhead simultaneously for each rep to count. The score is the total number of WEIGHT accumulated across all rounds and pairs.

For Time: 21 Partner Deadlift 140/120kg 15 Syncro Bar Facing Burpees 3 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 3 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 21 Partner Deadlift 160kg 15 Syncro Bar Facing Burpees 9 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 6 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

IE6 At 0:00 - AMRAP 7’ 1 legless rope climb 12 meters handstand walk - rest 2' -  IE7 At 09:00 - FOR MAX WEIGHT (TC: 7') 1 RM CLEAN & JERK

3 Rounds For Time (TC: 9’) 6 rope climbs (split as needed)  15 hang clean and jerk (sync 3) Barbell: 60/40kg Dumbbells: 22,5/15kg Kettlebells: 24/16kg

UPPER 2, UPPER 1 & NEURO MODERATE FOR TIME (TC: 12’) 4 Rounds Of: 1 Rope Climb 15 Clean & Jerk Check all divisions and standards at https://wodcelona.com/eventos  

For Time:    21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster  10 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time 21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs

For Time 21 thrusters 25 kg 21 toes to bar 15 thruster  10 ring pull up 9 thruster  9 rope climbs

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 20kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 25 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters 25 kg Athlete B: 15 thrusters 25 kg 30 ring pull up share as you wish  Athlete A: 9 thrusters 25 kg Athlete B: 9 thrusters 25 kg 9 rope climbs share as you wish

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster 25 kg 10 bar muscle up 9 thruster 25 kg 9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m