WOD Explorer

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS 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 with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes 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. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

For Max Reps   Minute 1: max reps of cross over single unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

FOR TIME 10, 8, 6, 4, 2 Deadlifts Power Cleans Shoulder-to-Overheads 10, 10, 10, 10, 10 / 20, 20, 20, 20, 20 DU / SU MEN RX: 70kg / DOUBLE UNDERS UNBROKEN MASTERS 35+: 60kg / DOUBLE UNDERS MASTERS 40+: 60kg / DOUBLE UNDERS ADVANCED: 60kg / DOUBLE UNDERS SCALED: 50kg / SINGLE UNDERS WOMEN OPEN: 25kg / SINGLE UNDERS

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

Part A: AMRAP 6 min Buy-In: 40 cal BikeErg 30 Single Unders 4 lanes Bear Crawl 2 min REST Part B: For time 9-6-3 KB Hang Clean&Jerk (1x16/1x12kg) Pull Ups TC: 4 min split reps as you like

Skill - Moana For Time: (Time cap 9:00) Buy in: 30 Secs Freestanding Handstand Hold  4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders* 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders * 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold  Rest 4min straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

On a 20-minute clock      PART 1 0:00 - 4:00 3RM hang clean and jerk 4:00 - 5:00 - Rest PART 2 5:00 - 13:00 For time 20-40-60-80 double unders 8-6-4-2  wall walk complexes 13:00 - 14:00 Rest PART 3 14:00 - 20:00 1 RM squat clean 2A (part 1 + 3) & 2B (part 2) are two separate scores --- NOTES Prior to starting, set up all measuring lines for the wall walks as shown on the " WORKOUT DESCRIPTION" (link above). Before starting the timer, clearly show the bar and weights to be used. The barbell can be placed anywhere on the floor and may stay pre-loaded to any weight. Qualifier 25.2 is executed on a 20-minute running clock. Part 1 begins at “”3, 2, 1, … Go!” The athlete will have 4 minutes to find the heaviest load possible for 3 reps of the complex: hang clean and jerk. The whole complex should be performed unbroken. The athlete may make as many attempts as they’d like within the 4-minute time cap and may have assistance loading the barbell between attempts. Before any additional attempt, clearly show to the camera the plates about to be used. Any successful attempt where the barbell leaves the ground before the 4-minute time cap will count. The score for this section (Part 1) will be the heaviest successful lift (in kilograms). After a minute rest (4:00 – 5:00), the athlete will have to perform Part 2.  Part 2 begins at 5:00 on the clock with the athlete standing behind the jump rope and the rope on the ground. After “3, 2, 1, … go”, take the rope and perform 20 double unders. After that, move to the wall and perform 8 reps of the wall walk complex, which includes 1 wall walk plus 1 strict chest-to-wall handstand push-up (both counted as 1 rep). Next move back to the jump rope and complete 40 double unders, followed by 6 wall walk complexes. Then 60 double unders, followed by 4 wall walk complexes. The last round requires the athlete to perform 80 double unders and 2 wall walk complexes.   The athlete’s score for Part 2 (25.B) is the time or reps completed by the 13:00 mark (8-minute time cap). From 13:00 till 14:00 the athlete will take a minute of rest. For Part 3 the athlete will have 6-minutes (14:00 – 20:00) to find the heaviest load possible for 1 squat clean. The athlete may make as many attempts as they’d like within the 6-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the barbell leaves the ground before the 20-minute time cap will count. The score for this section (Part 3) will be the heaviest successful lift (in kilograms). There are 2 scores in this workout Qualifier 25.A: Sum of weights of parts 1 & 3. Qualifier 25.B: The time to finish the workout or reps completed by the 8-minute time cap (Part 2).

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 SU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 SU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 SU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

AMRAP 8min RX 60 Double Unders (30 each) 40 KB Goblet Squats 53/35lb (split anyhow) 20 Toes to Bar (synchronized) SCALED 60 Single Unders (30 each) 40 KB Goblet Squats 35/26lb (split anyhow) 20 50% Toes to Bar (synchronized) 

WORKOUT 3 – 'SKILL ZONE' Chipper – Team im Wechsel (eine Person arbeitet, die andere pausiert):  Kids*: -   20 Sit-Ups -   20 Air Squats -   2x 5m Bear Crawl -   50 Single Unders -   10 Hands on Box Push-ups -   20 Air Squats -   20 Ring Rows (verkürzter Winkel) Time Cap: 10min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

Brief Description 4 Rounds 2:00 on / 1:00 off In 2 Minutes: 12 / 8 Cals Echo Bike 10 Synchro Alternating Dumbbell Hang Snatch 22.5 / 15kg In Remaining Time: AMRAP Double Unders Scaled 15 / 10kg Single Unders Workout Flow Athlete A will start on the echo bike. On 3, 2, 1 Go, teams will work though 12 / 8 calories, swapping how they wish. Upon completion, will work through 10 syncho single dumbbell hang snatch. Once all 10 snatch are complete, teams can move onto AMRAP double unders in the remaining time. Athletes may swap in and out as they wish. When the 2 minutes is called, athletes will rest for 1 minute. Ahead of the next round, athletes may sit on their bike however must not touch their monitor or start to move their pedals / handles. This will repeat for a total of 4 rounds. The score is the combined reps from both the bike and snatch along with the double unders. Movement Standards Bike Athletes may swap in and out as they wish, there is no minimum work requirement per athlete. Athletes may move the seat position as required, however they are not to touch the monitor at any point, judges will turn the monitor on and reset during each round. Synchro Alternating Dumbbell Hang Snatch Holding the dumbbell with one hand, starting at full extension before moving in one motion, athletes will move the dumbbell over head. The rep will be counted when both athletes have the dumbbell overhead; hips and knees to extension, elbows locked out, and dumbbell stacked overhead. Athletes must swap hands during the descent of the dumbbell. The resting hand / arm may not touch either the dumbbell or any body part during the rep. The synchronisation is at the top of the rep only, athletes may complete their reps at different speeds as long as they wait for each other at the top of the rep for the judge to count. Dumbbells are not to be dropped from above waist height at any point. Double Unders Athletes must stand on the marked spot for double unders. The rep will be counted when the rope has made two full rotations with one jump.

Atlet 1 : 21-15-9 Deadlift 70 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 45 kg 15-10-5 m Handstand walk ( 5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 2,5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 35+ 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Efter varje set 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 55 kg Handstand push-up Mellan varje runda 1 rope climb Atlet 2: 21-15-9 Power clean 35 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Mellan varje runda 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 35+ 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1: 21-15-9 Deadlift 50 kg 5-4-3 Devils press 2x12 kg Atlet 2 : 21-15-9 Power clean 30 kg 5-4-3 wall walk TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Skalad 21 DEADLIFT 15 HSPU 15 DEADLIFT 10 HSPU 9 DEADLIFT 5 HSPU byte av athlet 21 POWER CLEAN 5 WALL WALK 15 POWER CLEAN 4 WALL WALK 9 POWER CLEAN 3 WALL WALK Förtydligande standards hittar ni här!

Atlet 1 21-15-9 Deadlift 45 kg 50-40-30 Single unders Atlet 2 21-15-9 Power clean 25 kg 50-40-30 Single unders TIME CAP: 16 min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Nybörjare 21 DEADLIFT 50 SINGLE UNDERS 15 DEADLIFT 40 SINGLE UNDERS 9 DEADLIFT 30 SINGLE UNDERS byte av athlet 21 POWER CLEAN 50 SINGLE UNDERS 15 POWER CLEAN 40 SINGLE UNDERS 9 POWER CLEAN 30 SINGLE UNDERS Förtydligande standards hittar ni här!

Teens 15+: 4 Rounds of: 20 Double Under 10 TTB 2 Rope Climbs Teens 12+: 4 Rounds of: 40 Single Under 15 Leg Raises 2 half Rope Climbs

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

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.

80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes

FOR TIME (TC: 15’) 120 heavy single unders 30 Wall balls shots 9/6kg 20 toes-to-bar 16 deadlift 70/45kg 8 wall walk 16 deadlift 70/45kg 20 toes-to-bar 30 Wall balls shots 9/6kg 120 heavy single unders

VISUAL IMPAIRMENT FOR TIME (TC: 16') 60 heavy single unders 40 medball cluster 20 toes-to-bar 16 alternating db snatch  8 wall walk 16 alternating db snatch 20 toes-to-bar 40 medball cluster 60 heavy single unders Check all divisions and standards at https://wodcelona.com/eventos  

7min Timecap 200 Single Unders  E.M.O.M. 3 Hang Power Clean 30 kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 200 Single Unders  E.M.O.M. 3 Hang Power Clean 20 kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

Modus : "Split as needed" Workout : For time (Time cap: 7:30 min) Gewichte : Male Rx : 100kg/ 80 Kg/ 60kg  Female Rx : 70kg/ 60kg/ 40 Kg Male Scaled : 80kg/ 60kg/ 50 kg Female Scaled: 50kg/ 40kg/ 35 Kg Ablauf: Part A: 3:00 Min Part B: 2:30 Min Part C: 2:00 Min Ablauf Rx : Buy-in: 50 DU Part A : 15 Deadlifts (100/70) 12 Wall walks 9 Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Clean (80/60) 9 HSPU 6 C2B Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (60/40) 7 Strict HSPU 5 Bar Muscle Up Ablauf Scaled: Buy-in: 100 SU Part A : 15 Deadlifts (80/50) 12 Wall walks scaled 9 Jumping Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Cleans (60/40) 9 Elevated HSPU 6 Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (50/35) 7 HSPU 5 Strict Pull-ups Score : Zeit / Wiederholungen Workout Flow Rx: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 50 Double Under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (100/70), 12 Wall walks und 9 Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (80/60), 9 Handstand Push-ups (HSPU) und 6 C2B Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (60/40), 7 Strict HSPU und 5 Bar Muscle Up absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Workout Flow Scaled: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 100 Single under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (80/50), 12 Wall walks scaled und 9 Jumping Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (60/40), 9 elevated Handstand Push-ups (HSPU) und 6 Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (50/35), 7 HSPU und 5 Strict Pull ups absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Movement Standards : Double Under Set up: - Das Seil liegt auf dem Boden Ausführung: - Das Seil muss in einer Bewegung zweimal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nachdem das Seil unter den Füßen zweimal durchgeschwungen wurde, müssen beide Füße gleichzeitig vor dem nächsten (dritten) Durchschwung den Boden berührt haben Single Under  Set up : - Das Seil liegt auf dem Boden Ausführung : - Das Seil muss in einer Bewegung einmal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nach einem Durchschwung müssen beide Füße gleichzeitig vor dem nächsten Durchschwung den Boden berührt haben Deadlift Set up : - Stange liegt auf dem Boden. Ausführung : - Die Stange wird in einer fließenden Bewegung nach oben gebracht. - Die Arme und Hände sind dabei außerhalb der Beine (Kein Sumo-DL). Endposition : - Aufrechter Stand - Volle Hüft-, Knie-, Arm- und Schulterstreckung Wall Walks Set up : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Ausführung : - der Athlet hebt sich aus der Bauchlage am Boden in den Handstand an der Wand, stützt dabei die Füße an der Wand ab, führt die Hände zur Wandlinie und anschließend geht er mit den Händen wieder zurück in die Ausgangsposition. - beide Füße müssen an der Wand stehen und die Knie vom Boden abgehoben sein, bevor eine Hand den Startbereich verlassen kann - beide Hände müssen gelichzeitig mit der Wandlinie in Kontakt sein - Die Füße dürfen nicht breiter sein als die Hände, bevor die Hände die Wandlinie wieder verlassen - beide Hände müssen in den Startbereich zurückkehren, bevor sich die Füße von der Wand lösen können Endposition : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Scaled: Die Ausführung erfolgt bis zur entsprechenden Wandlinie für die Scaled Variante Pull ups Set up: - Senkrechtes Hängen an einer Stange mit beiden Händen. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung : - Der Athlet hängt an einer Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition : - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange. Jumping Pull ups Set up: - Die Stange darf nicht weniger als 15cm vom Kopf des Athleten entfernt sein. - Um die Höhe anzupassen, dürfen Plates genutzt werden. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung: - Der Athlet hängt an einer horizontalen Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition: - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange.

Junior Age Group Under 12 AMRAP in 10 Minutes of: 10 Hand Release Push-Ups 8 Toes To Bar 6 Wall Walks 4 Pull-ups 30 Single Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.