WOD Explorer

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 20kg 25kg 30kg 35kg 40kg 45kg 47kg 50kg Max. Calorie Ski Erg Clean: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 40kg 45kg 50kg 55kg 60kg 65kg 67kg 70kg Max. Calorie Ski Erg Clean: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg Clean: 55kg 60kg 65kg 70kg 75kg 80kg 82kg 85kg Max Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg Clean: 85kg 90kg 95kg 100kg 105kg 110kg 115kg 120kg Max. Calorie Ski Erg

ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50  SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 

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

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

FOR TIME BUY IN 400m Run 21 - 15 - 9 Ski ERG OverHead Squats Box Jump Overs / Box Overs (Open only) MEN RX: 60kg / 61cm MASTERS 35+: 50kg / 61cm MASTERS 40+: 50kg / 61cm ADVANCED: 50kg / 61cm SCALED: 40kg / 61cm WOMEN OPEN: 25kg / 51cm

FOR TIME BUY IN 400m Run Together 21 - 15 - 9* Ski ERG Synchro OverHead Squats Other Two Synchro Box Jump Overs * 21 - 15 - 9 21 - Ski: M1 / Synchro Box Jump Overs: M2 & F 15 - Ski: M2 / Synchro Box Jump Overs: M1 & F 9  - Ski: F  / Synchro Box Jump Overs: M1 & M2 TEAM FEMALE: 25kg / 51cm 1st MALE: 40kg / 61cm 2nd MALE: 50kg / 61cm

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

For time: 3.000m Run 1.500m Row (Female) / 1.500m Ski Erg (Male) Scoring: Time (Sum of both athletes) Time Cap: 24 Min. (48 Min. for both)

E2MOM x3 1)15 kcal ski erg + AMRAP bar muscle up 2)15 kcal ski erg + AMRAP handstand walk 3)15 kcal ski erg + AMRAP seated legless rope climb

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Females - Max Ski Erg Metres

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 Vila: 20:00 - 29:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Flöde: - Start: För de som startar på rodd och ski erg får de starta sittandes respektive stående vid maskinen. För den som ska starta med box facing burpee box jump over startar den bakom startlinjen och den som vilar stanna bakom startlinjen. - På startsignal börjar tre atleter jobba poch en vilar. - På A jobbar en atlet åt gången och efter att 200 reps har uppnåtts av 200 box facing burpee box jump overs ska 100m d-ball carry utföras. Efter 100 meter d-ball carry börjar en om med box facing burpee box jump overs igen etc.  - Det är alltid tre atleter som arbetar och en som vilar. - Vid byte av atleten som vilar sker alltid byte bakom startlinjen.  - Vid byte mellan arbetande atleter på golvet behövs ej byte ske vid starlinjen. Dvs vill atlet på rodden växla med den som arbetar på ski erg går det bra att bara växla maskin.  - Vid byte av atlet på rodden är det ej tillåtet att hålla i handtaget ståendes och fortsätta ro. Vid byte måste atleten först sätta tillbaka handtaget och sen kliva av rodden.  - Maskinerna får inte nollställas under något tillfälle. Skulle någon i laget nollställa maskinen blir resultatet 0 på den. - Byte av atlet under D-ball carry kan göras om båda sidorna om dedikerad linje förutsatt att herr byter med herr och dam byter med dam. Men inte mitt i banan. Ska en byta från herr till dam eller dam till herr måste bytet ske bakom startlinjen där båda bollarna ligger från start. - För box facing burpee box jump over behövs lådan vändas till rätt höjd för den som kör. Dvs MM ska ha 60 cm och FF ska ha 50cm. Förtydligande standards: - Box facing burpee box jump over (object-facing burpee over object i movement standard) Burpee ska utföras med huvudet riktad mot lådan. Det är tillåtet att hoppa över hela lådan. Hoppet måste göras med two feet take-off. - D-ball carry  D-ball måste bäras i bear hug och det är enbart tillåtet att vila bakom linjerna.  Vid alla vändningar måste fötterna tydligt passera dedikerad linje. - Row erg & Ski erg Om någon maskin nollställs kommer resultatet för den maskinen bli 0. Handtag på maskinerna ska alltid sättas tillbaka kontrollerat. Score: Totalt antal reps från A+B+C

MIXED MODALITY (Team of 2) Note: M2F2 De som kör detta test får inte köra Test 2 Strength Tid: 86:00 - 100:00 Vila: 100:00 - 108:00 AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg Flöde: - Start: Laget startar bakom startlinjen. - När tiden startar får båda atleterna gå in på golvet och påbörja 12 synkade reps med skivstången.  - Atleterna står på led, dvs. den ena atleten kommer kolla den andra atleten i ryggen. - Därefter måste en atlet ta sig tillbaka till startlinjen, medan den andra påbörjar kalorier på ski ergen.  - Efter det ska 100 double unders utföras. - Detta flöde upprepas så långt paret hinner under totalt 14 minuter. - Varje varv kommer den synkade skivstångsrörelsen att ändras enligt följande: Varv 1: Front squats Varv 2: Clean Varv 3: Shoulder to overhead Varv 4: Thrusters Varv 5: Overhead squats Om laget hinner till varv 6, startar de om från början med front squats, följt av clean och så vidare. - Alla byten sker bakom startlinjen och det är fria byten.  - När en atlet har avslutat en övning och nästa moment är synkat, ska atleten på golvet stanna kvar. Den andra atleten får då beträda golvet, detta får först ske när atleten på golvet har slutfört sin övning. Förtydligande standards: Synchronized barbell movement - Front squat - synk i botten och toppen. Det är tillåtet att starta med squat clean men den repen räknas inte.  - Clean - synk i toppen - Shoulder to overhead - synk i toppen - Thruster - synk i toppen - Overhead squat - synk i toppen och botten. Det är tillåtet att starta med squat clean men den repen räknas inte.  Score: Tid eller antal reps vid time cap Alla standards finns att läsa i movement standards    

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

AMRAP 20' 400 meters row 300 meters skierg 20 box jump over 60/50cm

AMRAP 18' 70/55 cal assault bike (each) 70/55 cal row (each) Max cal ski erg (team total) Athlete A starts on the Bike, then moves to the Row, then to SkiErg (max cals). As soon as the Bike is free, Athlete B starts (same sequence), then Athlete C.  Once an athlete finishes Row, they join the SkiErg. All 3 accumulate max SkiErg cals until 18:00, taking turns.

SEATED QUAD AMRAP 15' 150 meters row 100 meters ski erg 10 box U-Turn Check all divisions and standards at https://wodcelona.com/eventos  

„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte :   Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx : Part A: Build-up in weight:  3 RM OHS (aus dem Rack) Into :  Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled : Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min) - YGIG 3 Runden Macho Man (22.5/15) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

s„Build up into Dumbbelldore” Workout : Build up (Time Cap: 6 min) into For Time (Time Cap: 8 min) Gewichte : Male  Rx: 30 Kg Dumbbell Male Scaled: 22,5 kg Dumbbell Female Rx: 22,5 kg Dumbbell Female Scaled: 15 Kg Dumbbell Ablauf Rx: Part A: Build-up in weight:  3 RM OHS (aus dem Rack)  Into :  Part B: For time (TC: 8 min)  3 Runden Macho Man (30/22,5) --> every athlete completes 3 rounds 10/8 cal SkiErg - IGUG --> every athlete completes 2 rounds 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round Ablauf Scaled: Part A: Build-up in weight  3 RM Front Squat (aus dem Rack) Into : Part B: For time (TC: 8 min)  3 Runden Macho Man (22,5/15) --> every athlete completes 3 round 10/8 cal SkiErg - IGUG 2 Round Macho Man --> every athlete completes 2 round 10/8 cal SkiErg - IGUG 1 Runde Macho Man --> every athlete completes 1 round   1 Runde Macho Man (Single DB) entspricht: 3 Hang Power Clean 3 Front Squat 3 Push Jerk Score : Part A: Gesamtgewicht (Partner A + Partner B) Part B: Wiederholungen / Zeit

Masters Age Groups MALE 30-34 through 45-49 For time of: 15 Calorie SkiErg 3 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 15 Calories SkiErg 3 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 15 Calorie SkiErg 3 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.