WOD Explorer

Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count.  A tiebreaker time is to be taken after the Double Unders.  For the Handstand walk, hands must start behind, not on the line.  For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box.  REP START - Standing free.  REP END - Standing free on the other side of the object.  REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required.  CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position.  REP START - Prone. Any part of both hands on/in designated area.  REP END - Prone. - Any part of both hands on/in designated area.  REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start.  MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 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. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects.  REP START - Both hands in contact with ground behind the starting line.  REP END - Both hands in contact with ground past the end line.  REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  CYCLE & POST REP - Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner.  MEASUREMENTS - Start and end line for each segment (rep)

1RM - BACK SQUAT Not: Test 2A startar på minut 0. Efter T.2A-Vila 3 minuter (01:00-04:00). Test 1B startar på minut 4. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. 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 bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

AMRAP Varje varv genomförs med:   (Reps - Workout) 25 - SINGLE UNDER 5 - WALL BALL SQUAT CLEAN * Not: Test 1B startar på minut 4. * = Vikt: Herrr 9kg, Damer 6kg herrar/damer.  Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående vid rack och först när tiden startar får atleten lyfta av stången. Atleten utför ett maxlyft i back squat och vilar därefter till minut 4. Atleten startar del B stående med hopprepet i händerna och först när tiden startar får atleten påbörja sitt första hopp. Efter sina 50 single unders tar sig atleten till skivstången och genomför 5 squat cleans för att därefter gå tillbaka till hopprepet och genomföra 25 double unders. Atleten återgår sedan till skivstången för att genomföra 5 shoulder to overhead. När dessa är genomförda tar sig atleten till hopprepet och börjar varv 2. Atleten har 10 minuter på sig att genomföra så många repetitioner som möjligt. Utrustning  Skivstång, vikter och hopprep. 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 bakifrån eller framifrån atleten i ungefär 45 grader när denne utför sin back squat för att kunna bedöma djup samt utlåsning i toppläget. I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i lyften med skivstång för att kunna bedöma djup samt utlåsning med skivstång. Hopprepsövningar filmas i valfri vinkel.

(22.3 repeat) For time - time cap 12min: ----------Rx--------- 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg ----------Scaled---------- 21 jumping pull-ups 30 double-unders 21 thrusters (20/30 kg) 18 jumping chest-to-bar pull-ups 20 double-unders 18 thrusters (25/40 kg) 15 jumping bar muscle-ups 10 double-unders 15 thrusters (30/45kg) ----------Beginner---------- 21 jumping pull-ups to rings 84 single-unders 21 thrusters (15/20 kg) 18 jumping chest-to rings 72 single-unders 18 thrusters (15/20 kg) 15 pull-up ring negatives 60 single-unders 15 thrusters (15/20kg)

12 rounds for time 16 Wallballs 8 DB Hang Clean & Jerks (4+4) 48 Single Unders Scaled men: 6kg & 22.5kg Scaled women: 4kg & 15kg Relay A-ga samal ajal sooritatakse Relay B osa.  Iga kord, kui üks paariline saab valmis Relay A ringi, siis vahetab ta välja sõudja. Kui Relay A 12 ringi on tehtud, siis on sõudekal vahetamine vabas vormis kuni 20 minuti lõpuni. Relay A osa tulemus on aeg (või kordused, kui ei jõuta 20 minutiga 12 ringi valmis).  Relay B osa tulemus on tõmmatud kalorid 20 minuti lõppedes.

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7'  Rest 2' B- For Time 3 Rounds 10 Thrusters  100 Single Unders Cap 7'  Barbell Man: 45 / Woman: 30

6 x 4 min AMRAP: • 100 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

6 x 4 min AMRAP: • 75 single unders  • 15 burpee over the rower • max calorie rowing Rest: 1 min between rounds 

Relay Athlete 1, then Athlete 2, then Athlete 3, then Athlete 4 90 Single Unders 20 Double Dumbbell Bench Press 16 Double Dumbbell Box Step Over Once all 4 athletes finish, repeat the full relay one more time.

Bouncy & Heavy  4-minute AMRAP  30 Double Unders / Single Unders 8 Ground to Overhead (weight 1)  1 minute rest  4-minute AMRAP  30 Double Unders / Single Unders  4 Ground to Overhead (weight 2) 1 minute rest 4-minute time window  Find 1 rep max Ground to Overhead  Score 1: Number of repetitions  Score 2: Maximum weight lifted The workut has to be done individually by each athlete. Every athlete has to enter his/her own score to the platform.  The athlete may use multiple barbells. 

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.

AMRAP 8 Scaled:   60 Single under 12 Hand release push ups Synchro Advance: 30 Double under 3 Wall Walk Synchro

AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4  8 BB Thrusters 4 Shots in Target

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.

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: EMOM 9 MIN MIN 1: MAX BARBELL STRICT PRESS (M) MIN 2: MAX BARBELL STRICT PRESS (F) MIN 3: MAX BARBELL BACK SQUAT (M) MIN 4: MAX BARBELL BACK SQUAT (F) MIN 5: MAX BARBELL DEADLIFT (M) MIN 6: MAX BARBELL DEADLIFT (F) MIN 7: REST MIN 8: MAX BARBELL TANDEM DEADLIFT (M+F) TIER 3: 20/15 - 30/20 - 40/25 - 110KG TIER 2: 30/20 - 40/25 - 50/30 - 140KG TIER 1: 40/25 - 50/30 - 60/35 - 170KG 170 = bar + red + blue + yellow + green + black 140 = bar + red + blue + yellow 110 = bar + red + blue PART B: 4MIN AMRAP BIKE ERG - SEATLESS AND BLIND PART C: 10MIN AMRAP 12M SYNCHRO WP CARRY 6 TOES TO BAR * 12 WP BURPEE G2OH * 60 HEAVY ROPE SINGLE UNDERS * * YGIG TIER 3: 10/5KG WP (FRONT CARRY) - KNEES TO CHEST TIER 2: 15/10KG WP (FRONT CARRY) - TOES TO TARGET TIER 1: 20/15KG WP (OVERHEAD CARRY - TOES TO BAR

Test 2.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 40:00 - 50:00 Vila: 50:00 – 56:00 For time 3 rounds 100 double unders* 20 sync** DB power clean 20 sync** DB shoulder to overhead *A1 = R1, A2 = R2, A3 = R3 **2 atleter synkar  Vikter: 2 x 22.5 kg / 2 x 15 kg Flöde: Start sker bakom startlinjen. När tiden startar får A1 börja med att utföra 100 double unders. A1 måste göra alla 100 double unders innan laget får gå vidare till nästa övning. När 100 double unders är avklarade ska 20 sync db power clean och 20 sync db shoulder to overhead utföras. Två atleter måste synka dessa övningar men det är fria byten. Alla byten sker bakom startlinjen. När atleterna synkar står de på rad och båda kollar mot startlinjen. Varv två måste A2 göra 100 double unders innan laget får gå vidare till de synkade övningarna. Sista och tredje varvet börjar med att A3 gör 100 double unders och därefter utför laget de synkade övningarna. Målgång sker när de två som avslutat sista repen med shoulder to overhead på varv tre sprungit över startlinjen.  Förtydligande standards: Sync sker i toppen för båda DB rörelserna. Atleterna står på ett led enligt floor plan och kollar mot startlinjen. Ena atleten står med andra ord bakom den andra. Single Unders hoppas med blicken mot hantlarna (ryggen mot startlinjen). Utrustning/lag: 4 x 22.5 kg 4 x 15 kg Score: Tid eller reps vid time cap

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

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 // - All individual and Pairs athletes will complete these WODS - Workouts in C test cardio output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - C1 and C2 will each be scored as 25% each of the total weighting of Workouts C, with C3  forming 50% of the weighting for Workouts C - Workouts C are now live in the Circle 21 app - 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 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 for athletes who 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 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.

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

WOD 3 - Timecap 11 Minutes For Time ROCKET 75 Double Unders  30 Handstand Pushups 30 Cal Row 30 Double Dumbbell Thrusters 22.5kg/15kg 20 Handstand Pushups 20 Cal Row 20 Double Dumbbell Thrusters  10 Handstand Pushups 10 Cal Row 10 Double Dumbbell Thrusters  75 Double Unders  KENNEDY 50 Double Unders  10 Wall Walks 30 Cal Row 20 Double Dumbbell Thrusters 22.5kg/15kg 10 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  10 Handstand Pushups  10 Cal Row 10 Double Dumbbell Thrusters  50 Double Unders WOOD 30 Double Unders / 60 Single Unders 5 Wall Walks  30 Cal Row 20 Double Dumbbell Thrusters 15kg/10kg 5 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  5 Wall Walks 10 Cal Row 10 Double Dumbbell Thrusters  30 Double Unders / 60 Single Unders WOD 3 Score – Time to complete the workout, or total reps completed within the time cap Scaling // Rocket: HSPU scaled to 15/10/5 wall walks at ranking penalty Kennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penalty Wood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders. Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00. Movement Standards //  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. 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 .  Handstand Pushups A tape line is placed 10 inches from the wall and will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body Wall Walks Set Up -  a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. On the command Go a visible hand release must be made before any other movement is made. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line. Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line. Partial Wall Walks 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed. ◦ No part of the hand may be touching the line.  2. Both hands must remain in front of the tape until both feet are on the wall.  3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  ◦ The fingers may NOT be touching the tape line.  4. On the descent, the feet must remain on the wall until both hands are in front of the tape line.  ◦  No part of the hand may be touching the line.  5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed. ◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.   ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no rep Double Dumbbell Thrusters The athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted. Row Monitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

4 Rounds of: 15+ 50 Double Under 10 double DB STOH @2x10/15 2 Burpee Rope Climbs 4 Rounds of: 12+ 50 Single Under 10 double DB STOH @2x5/ 10 2 Burpee half Rope Climbs TimeCap: 8min.

10min AMRAP You go, I go 50 Single Under 10 double DB STOH @2x10/ 15 1 Burpee Rope Climbs 10 double DB Thruster 10 Single Leg TTB

Rx Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @15/22,5 6 lanes Partner Carry 50 Double Under each Intermediate Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @10/15 6 lanes Partner Carry 30 Double Under each Scaled Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @10/15 8 Synchro Devil Press @10/ 15 6 lanes Partner Carry 50 Single Under each Adaptive Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @xxx 13 DB STOH @xxx 16 KBS @xxx 50 Single Under/ Plate Jumps

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 TIME "I GO, YOU GO“ 21, 21, 15, 15, 9, 9 Thrusters 42, 42, 30, 30, 18, 18 Double Unders / Single Unders × 3 PAIR M-M 1st MALE: 40kg 2nd MALE: 30kg PAIR M-W MALE: 30kg FEMALE: 25kg

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

2 rounds of : 12 SA DB hang c&j (alt.) 8m SA DB oh walking lunges 8 SA DB devil press 8m SA DB oh walking lunges 8 / 12 toes to bar -then -  Buy out: 120 double unders TIME CAP 9’ Scaled : Dummbell 10/17,5kg , Knee raises, 250 single unders Advanced : Dummbell 12,5 / 22,5kg Master 35+ / 40+ :  Dummbell 22,5kg Rx : Dummbell 25kg