WOD Explorer

100 Cals Bike 2 laps  100 dumbbell snatch 12.5kg 2 laps 100 cals row 2 laps 100 box overs 2 laps 100 cals ski 2 laps 100 partner wall balls 6kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

125 Cals Bike 2 laps  100 dumbbell snatch 20kg 2 laps 125 cals row 2 laps 100 box overs 2 laps 125 cals ski 2 laps 100 partner wall balls 9kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

PERFORMANCE Amrap 12' 400/300m Row (together) 30 Toes to Bar  20 SYNC Alt. DB Snatch (22.5/15) FITNESS   Amrap 12' 400/300m Row (together) 20 Toes to Bar  20 SYNC Alt. DB Snatch (15/10)

EVENT 5 SNATCH & SWEAT FT TC10min RX BUY IN 30/40 HSPU -THEN- 21 SNATCH 40/50kg 21 BAR FACING BURPEES 15 SNATCH 45/60kg 15 BAR FACING BURPEES 9 SNATCH 50/70kg 9 BAR FACING BURPEES Scaled BUY IN WALL WALK 12/15 -THEN- 21 SNATCH 20/30kg 21 BAR FACING BURPEES 15 SNATCH 25/35kg 15 BAR FACING BURPEES 9 SNATCH 30/40kg 9 BAR FACING BURPEES Advance/ Master 35+/ Master 40+ BUY IN 20/30 HSPU -THEN- 21 SNATCH 30/40kg 21 BAR FACING BURPEES 15 SNATCH 35/50kg 15 BAR FACING BURPEES 9 SNATCH 40/60kg 9 BAR FACING BURPEES

For Weight: 6 Minutes to find your Max. weight 1 Snatch + 2 Hang Snatch Important: There is no limitation of attempts. The bar can be preloaded Only attempts completed before the 6-minute mark are considered valid Judges or supporters may help change weights The Athlete is responsible that all score relevant weights are clearly visible for the video standard! SCORE: Score is the maximum valid lifted weight in kilograms. All lifts need to be completed before the timer ends! There is no Tie-Breaker for this workout. Each team partner submits their score separately.

WORKOUT RX: AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Bar Muscle Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

WORKOUT INTERMEDIATE AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately.. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

Strength Snatch & Clean&Jerk ladder Men 70/80/90/100/110/120/130/140/150/160 kg Women 40/45/50/55/60/65/70/75/80/85 30s lift, 10s transition. Start with snatches and switch to clean&jerk when you fail.

Strength Snatch & Clean&Jerk ladder Men 70/80/90/100/110/120/130/140/150/160 kg Women 40/45/50/55/60/65/70/75/80/85 30s lift, 10s transition. Start with snatches and switch to clean&jerk when you fail.

Power 2 rounds 6 Burpee shuttle run (10+10m) 12/10 cal Ski into 16 Dumbbell Snatch 30/22,5kg Time cap: 5min

Power 2 rounds 6 Burpee shuttle run (10+10m) 12/10 cal Ski into 16 Dumbbell Snatch 30/22,5kg Time cap: 5min

You Go I go 2 Rounds: 5 Power Snatch/ Power Clean 4 OHS/ Front Squat 3 S2O After 2 rounds find your 1RM               1.              2. RX:    55/45       60/50 ADV: 60/35       65/40 SC:   40/25       45/30

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5

18min amrap 25/20cal ROW 20x Hang DB Snatch 10x Burpee over Rower Masters 35-45: 22,5/15kg  Masters 45+: 17,5/12,5kg

Strength After 3min rest following the Endurance Test Athletes have a 5min EMOM (5x 1min) Every Athlete has 1 attempt per minute Weights can be switched in every minute Score is the Total of the best 4 !!! Lifts. Tie breaker will be the Score of the Endurance Test. min 1: 1x Snatch min 2: 1x Snatch min 3: 1x Snatch min 4: 1x Snatch min 5: 1x Snatch

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

Marbella Championship Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST ***En Castellano abajo **English: Elite/RX Male/Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂30/♀22,5 kg) 7 Wall Walks  Score = Time. Total Reps = 126 Intermediate Male / Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂22,5/♀15 kg) 7 Wall Walks  Score = Time. Total Reps = 126 **Castellano Elite / RX Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂30 kg / ♀22,5 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Intermedio Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂22,5 kg / ♀15 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Workout Flow: ***En Castellano abajo **English: Athletes will begin in front of their box.  On 3-2-1 GO athletes will begin with their Box Jump Over, once completed they will complete their set of Dumbbell Snatch, then they will finish the round with their set of Wall Walk.  The flow continues until the last Wall Walk is completed, where the timer will be stopped and their time recorded.  If the athlete does not finish under the time, the score will be reps completed. **Castellano: Los atletas comenzarán frente a su cajón. Al sonar 3-2-1 GO, los atletas iniciarán con los Box Jump Over. Una vez completados, pasarán a realizar el set de Snatch con mancuerna alterna, y terminarán la ronda con el set de Wall Walks. El flujo continúa en ese orden hasta completar el último Wall Walk, momento en el cual el cronómetro se detendrá y se registrará el tiempo final. Si el atleta no finaliza dentro del time cap, la puntuación será el número total de repeticiones completadas. Score / Puntuación:  ***En Castellano abajo **English: The score for this workout is the time to complete the required work.  If the required work is not completed within the timecap the score will then become reps completed. **Castellano: La puntuación de este workout será el tiempo que se tarde en completar el trabajo requerido. Si el atleta no completa el entrenamiento dentro del time cap, la puntuación pasará a ser el número total de repeticiones completadas. Movement Standards / Estándares de movimiento:  ***En Castellano abajo **English: Box Jump Over The athlete starts with both feet on the ground on one side of the box.  Do NOT angle the box and jump or step up on the corner.  A lateral jump over the box (starting with the feet parallel to the box) IS permitted.  Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete must step off to the other side.  Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.  There is no requirement to stand tall while on top of the box. Wall Walks Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. Both hands must remain on the floor until both feet are on the wall. At the top of the movement, both hands must touch the tape line before the athlete may descend. (Any part of the hand may touch the tape line.) Alternating Dumbbell Snatch The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion.  A clean and jerk is not allowed. Touch-and-go is permitted.  Bouncing the dumbbell is not allowed.  Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.  The rep is credited when: arms, hips, and knees are fully extended, and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbell.  **Castellano: Box Jump Over El atleta comienza con ambos pies en el suelo, en uno de los lados del cajón. No está permitido inclinar el cajón ni saltar o subir por una esquina. Se permite el salto lateral sobre el cajón, siempre que los pies comiencen paralelos al cajón. Es obligatorio bajar del cajón con paso (step-down). No se permite el rebote hacia la siguiente repetición. La repetición será válida cuando ambos pies toquen el suelo al otro lado del cajón. A partir de ahí, el atleta puede iniciar la siguiente repetición. Siempre se requiere un impulso con ambos pies a la vez. Solo los pies pueden tocar el cajón. El atleta puede optar por aterrizar sobre el cajón y luego bajar o por saltar completamente por encima del cajón. Si salta por encima, los pies deben pasar por encima del cajón, no alrededor, y debe haber aterrizaje con ambos pies a la vez. No es necesario extenderse completamente en la parte superior del cajón. Wall Walks Cada repetición empieza y termina tumbado en el suelo, con el pecho, pies y muslos tocando el suelo. Ambas manos deben permanecer en el suelo hasta que los dos pies estén en la pared. En la parte alta del movimiento, ambas manos deben tocar la línea marcada con cinta antes de descender. Cualquier parte de la mano puede tocar la línea para que cuente. Snatch con Mancuerna Alterna (Alternating Dumbbell Snatch) El movimiento comienza con ambas cabezas de la mancuerna tocando el suelo. El atleta debe llevar la mancuerna directamente por encima de la cabeza en un solo movimiento. No se permite el clean & jerk. Se permite touch-and-go. No se permite hacer rebotar la mancuerna contra el suelo. El atleta debe alternar el brazo en cada repetición y no puede cambiar de brazo hasta que haya completado una repetición válida. El brazo o mano libre no puede tocar las piernas ni ninguna otra parte del cuerpo durante la repetición. La repetición será válida cuando: Brazos, caderas y rodillas estén completamente extendidos y la mancuerna esté claramente alineada sobre el centro del cuerpo visto de perfil. Se permite el uso del split snatch, pero ambos pies deben volver a la línea central bajo el cuerpo con la mancuerna bloqueada sobre la cabeza para que cuente la repetición. No se permite recibir ayuda para mover o recolocar la mancuerna. Possible No Reps / Posibles No Reps: ***En Castellano abajo **English: Box Jump Over Angling the box and jumping or stepping up on the corner.  Not stepping down from the box.  Rebounding into the next jump. Wall Walks Not starting and finishing the rep lying down with the chest, feet, and thighs touching the ground. Not remaining both hands on the floor until both feet are on the wall. At the top of the movement, both hands not touching the tape line before the athlete may descend.  Alternating Dumbbell Snatch The rep is not starting with both heads of the Dumbbell on the ground. Doing a Clean and Jerk.  **Castellano: Box Jump Over ❌ Inclinar el cajón y saltar o subir por la esquina. ❌ No bajar con paso (step-down) del cajón. ❌ Rebotar directamente hacia el siguiente salto. Wall Walks ❌ No comenzar ni terminar tumbado en el suelo, con el pecho, pies y muslos tocando. ❌ Levantar las manos del suelo antes de que ambos pies estén en la pared. ❌ En la parte alta del movimiento, no tocar la línea de cinta con ambas manos antes de descender. Snatch con Mancuerna Alterna ❌ La repetición no comienza con ambas cabezas de la mancuerna tocando el suelo. ❌ Ejecutar un Clean & Jerk, lo cual no está permitido. How to setup and filming recommendations / Recomendaciones para la grabación:  ***En Castellano abajo **English: **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: Box (height verification). Dumbbells (weight verification). Floor tape (measure 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 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: Cajon (verificación de altura). Mancuernas (verificación de peso). Cinta al suelo (verificación de medida). 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 / Recomendaciones sobre el plano: **English: Wall Walks mark at 10 inches from wall to outside edge (25cm), with 2 inches width (5cm). Dumbbell 45 degree to the Wall Walks mark Doing Snatch and Box Jump Over facing to the camera **Castellano: La marca para los Wall Walks debe estar a 25 cm (10 pulgadas) desde la pared hasta el borde exterior de la línea. El ancho de la línea debe ser de 5 cm (2 pulgadas). La mancuerna debe colocarse en un ángulo de 45 grados respecto a la línea de Wall Walks. Durante los Snatch con mancuerna y los Box Jump Over, el atleta debe estar mirando hacia la cámara.

Time cap 5 min AMRAP  24 DU (Scale: SU) 12 T2B (55+: 8 T2B) 12 DB Alternating Snatch Rx 30-44: 30/25 kg Rx 45-54: 25/20 kg Rx 55+: 20/15 kg Scaled 30-44: 25/20 kg Scaled 45-54: 20/15 kg

Time cap 8 min 6 burpee over the log 12/9/6/max rep snatch  male: 45/60/75/90 kg female: 30/45/60/75 kg

For time: (IGYG) 30 Snatch (50/35kg) 40 cal SkiErg 20 Alt. Devil press (22,5/15kg) Time Cap: 7 min

For time: (IGYG) 30 Snatch (30/20kg) 30 Cal SkiErg 20 Alt. Devil press (15kg) Time Cap: 7 min.

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB Snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ 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.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

4 ROUNDS FOR TIME All synchro 10 step box 20 DB snatch 10 Air jump TC: 12' DB 15/10kg

Workout 2 FOR TIME 60 dumbbell snatch 22.5kg/15kg 80 wall balls 9kg/6kg 600/500 meter row

Test 1.5 Mixed Modality (Team of 4) Note: MMFF Tid: 74:00 - 90:00 For time You go, I go 1 wall walk 2 box jumps 1 wall walk 2 box jumps 3 db hang to overhead 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 1 wall walk  2 box jumps 3 db hang to overhead 4 db thrusters 5 bar muscle ups Vikter/höjd: db 2 x 22,5 kg/2 x 15 kg box 60/50 cm Flöde: Start sker bakom startlinjen. När klockan startar börjar en A1 att ta sig fram för att börja med wall walks. A1 utför sen hela flödet av 1+2+ 1+2+3+ 1+2+3+4+ 1+2+3+4+5 När 5 bar muscle up är avklarade byter A1 in A2 som börjar med wall walks och upprepar hela serien som A1 gjorde. När A2 är klar med hela serien byts A3 som upprepar hela serien och till sist gör A4 samma sak. När A4 är klar med sina bar muscle ups ges tid när A4 passerat startlinjen. Målgång sker bakom startlinjen. Förtydligande standards: db hang to overhead Måste starka med utsträckt höft. Det är ej tillåtet att gå från golvet direkt upp över huvudet. Det är tillåtet att göra hang snatch och hang clean & shoulder to overhead. wall walks En linje ska tejpas 25cm (samma för herr och dam). Sen ska även två linjer tejpas: en 155cm (herr) från väggen och en 140 cm (dam) från väggen. Utrustning/lag: 1-2 boxar (60/50cm).  db 2x22,5 kg db 2x15kg Score: Tid eller reps vid time cap Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan   https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 3.4 Mixed Modality (Team of 2) Note: M2F2 Tid: 49:00 - 67:00 (18 min) Vila: 67:00 - 73:00 (6 min) For time 16 - 14 - 12 handstand push-ups* sync hang KB snatch *per atlet Vikter: 1 x 24 kg / 1 x 16 kg Flöde: Start sker bakom startlinjen. På signal börjar M2 eller F2 att utföra sina 16 reps handstand push-up. När M2 eller F2 gjort alla 16 reps är det den andras tur att göra 16 reps handstand push-ups. Alla byten sker bakom startlinjen. Därefter ska de uföra 16 synkade reps av hang KB snatch. När de repsen är utförda börjas det om med handstand push-up men med 14 reps var och därefter 14 synkade reps med hang KB snatch. Sista varvet är 12 reps övning och efter sista repen av synkade hang KB snatch ges en tid när M2 och F2 kommit in över startlinjen. När enbart en atlet ska jobba får den andra atleten ta sig tillbaka över startlinjen. Förenklat är flödet: Förtydligande standards: Handstand push-ups Måste göras med båda händerna helt innanför en markerad yta på 95 x 50 cm. Ingen del av handen får vidröra eller vara utanför den tejpade ytan. sync hang KB Snatch Övningen börjar från hang-position, vilket innebär att kettlebellen först lyfts till stående position med utsträckt höft innan rörelsen påbörjas. Det är tillåtet att använda valfri arm. Synken sker i toppläget . Urustning/lag: 1 markerad yta för handstand push-up.  1 KB 24 kg 1 KB 16 Score: Tid eller reps gjorda vid time cap. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM  

Test 4.3 Strength (Team of 3) Note: MMF / MFF Tid: 37:00 - 47:00 (10 min) Vila: 47:00 - 54:00 (7 min) 1 rep max complex: 1 snatch 1 hang snatch 1 overhead squat" Flöde: Start sker bredvid tomma skivstänger. På signal får atleterna börjar preppa båda skivstängerna. Endast atleterna som kör testet får hjälpa varandra att ladda stängerna. Endast en atlet lyfter åt gången och måste säga vikten till domaren inte lyftet startar. Alla lyft måste vara godkända innan time cap. Det är det tyngsta complexet per atlet som räknas ihop när testet är slut. Förtydligande standards: Herrar lyfter med 20 kilos stång och damer med 15 kilos stång. För att vikt och reps ska räknas måste skivstångslås användas. Lyft måste utföras i en serie. Det är ok att greppa om inför hang snatch men händerna får aldrig släppa stången helt. Då är det direkt no rep. Alla lyft måste tydligt bli godkända av domaren innan nästa lyft påbörjas i complexet. Vid en no rep pga ej tillräckligt djup i overhead squat kan repen göras om förutsatt att atleten in släppt skivstången. Utrustning/lag: 1 x 20 kilos stång  1 x 15 kilos stång 4 skivstångslås (OBS: Dessa räknas inte in i den totala vikten oavsett vikt) Viktplattor (minst): 2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg Det är tillåtet att använda fler viktplattor eller annan konstellation så länge alla lag får samma förutsättningar och vikterna är möjliga att lasta korrekt. Exempel: Om ett lag saknar 20 kg-plattor kan 4 x 10 kg användas istället. Score: Tyngsta vikt (A1+A2+A3)

Test 5.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 33:00 - 48:00 Vila: 48:00 - 54:00 5 rounds for time: 20 dual DB ground to overhead 10 m dual DB overhead walking lunges 20 chest-to-bar pull-ups Flöde: Start sker bakom startlinjen. Alla byten sker bakom startlinjen och det är fria byten. Förtydligande standards: DB ground to overhead: Det är tillåtet att göra DB snatch samt DB clean & jerk. Det räcker med att ena huvudet på hantlarna nuddar golvet. DB overhead walking lunges: Armarna måste vara utsträckta ovanför huvudet och höften måste rätas ut tydligt mellan varje steg. 1 m = 1 rep 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. Vikter DB: 2 x 22.5 kg (herr) DB: 2 x 15 kg (dam) Urustning/lag: 2 par hantlar (2 x 22,5 kg & 2 x 15 kg) en riggplats för chest to bar Score: Tid eller reps vid time cap

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish 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. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

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.