WOD Explorer

2 Rounds of: 20 Burpee over fence 200m Swim ---- Women Masters 40-44 Women Masters 45+ Women Scaled For time: 20 Burpee over fence 200m Swim 20 Burpee over fence 100m Swim

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

For time: 150m Swim (Athlete A) 200m Swim (Athlete B) 150m Swim (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) 30 Alt. Goblet Reverse Lunges (Athlete A) 30 Alt. DB Snatches (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) Male Dumbbell: 30Kg Female Dumbbell: 22,5Kg Scoring: Time Time Cap: 18 Min.

FOR TIME 2 km bike 200 m swim 2 km bike TC: 1h

For time 10 complex parallel 30 Burpees over the worm 30 worm thrusters 300 mts run 200 mts swim 300 mts run

For time 8 complex parallel 30 Burpees over the worm 30 worm squat 300 mts run 200 mts swim 300 mts run

FOR TIME 4 ROUNDS I GO YOU GO 80M SWIM ( IF YOU CAN'T SWIM YOU CAN RUN IN THE WATER) 80M RUN ON THE SAND *WATER DEPTH SCALED : 1,20M ROOKIES : 1M

200 M SWIM 21 CAL BIKE ERG 100 M SWIM 27 CAL BIKE ERG 50 M SWIM 33 CAL BIKE ERG TIME CAP 18 MINUTES

200 M SWIM 18 CAL BIKE ERG 100 M SWIM 21 CAL BIKE ERG 50 M SWIM 27 CAL BIKE ERG TIME CAP 18 MINUTES

WOD 4: (Octopussy) Sponsored by Reyllen Location/ Ubicación: COMPETITION FLOOR 3:  The Beach / La Playa Workout Flow: *ENGLISH On 3-2-1 ‘GO’ athletes will make their way towards the water and complete their required swim distance (with floaty attached). Once the distance is completed athletes will drop off their floaty at the designated zone, and they will make their way towards the dumbbells where they will take 2 separate weights. Athletes will then complete the required distance before replacing the dumbbells and crossing the finish line where their time will be recorded.  *CASTELLANO Al escuchar el 3-2-1 “¡YA!”, los atletas se dirigirán hacia el agua y completarán la distancia de nado requerida (con su flotador). Una vez finalizada la distancia, los atletas dejarán sus flotadores en la zona designada y se dirigirán hacia las mancuernas, donde deberán coger dos mancuernas de manera individual. A continuación, completarán la distancia indicada cargando las mancuernas antes de volver a colocarlas en el área designada. Para finalizar, cruzarán la línea de meta, donde su tiempo será registrado por el juez. Elite  *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg DB’s *CASTELLANO Por tiempo (sin TC) 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg RX *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg DB’s *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg INTERMEDIATE  *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂22.5 + ♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg SCALED *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂20 + ♂17.5kg / ♀12.5 + ♀10kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂20 + ♂17.5 kg / ♀12.5 + ♀10 kg MASTERS 35 - 40 *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg / ♀17.5 + ♀15kg DBs *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5 kg / ♀17.5 + ♀15 kg MASTERS 41 - 47 *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂22.5 +♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg MASTERS 48+ *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂22.5 +♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg MASTERS INTERMEDIATE 40+ *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂20 + ♂17.5 kg / ♀12.5 + ♀10 kg *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂20 + ♂17.5 kg / ♀12.5 +♀10 kg Score/  Puntuación: Time / Tiempo ** EN CASTELLANO ABAJO *ENGLISH   In this workout, there is an optional open water swim component. Athletes have the choice to either complete the swim or perform an alternative exercise. The rules and scoring for this portion of the workout are as follows: The score for this event is time. There is no timecap or tie-breaker for this workout.  Optional Swim: - Athletes may choose to complete the open water swim.  - An athlete will be considered swimming as soon as both feet touch the water. - If an athlete starts the swim but is rescued or chooses to return to shore for any reason, they will be marked as Did Not Finish (DNF). This is to ensure their safety, as they will need to be examined by our medical team upon returning to shore. Alternative Exercise: - If an athlete opts not to swim, they must complete 150 metres of burpee broad jumps instead. (100 metres Scaled/Inter/Inter M40+) - Choosing this alternative exercise will result in the athlete's score being marked as Scaled. (The Scaled Score positions athletes below those who completed the workout as prescribed (Rx), regardless of their performance. This scoring method ensures that athletes who scale a workout are recognized on the leaderboard but do not outrank those who complete the workout as intended.)   *CASTELLANO   En este entrenamiento, hay un componente opcional de natación en aguas abiertas. Los atletas tienen la opción de completar la natación o realizar un ejercicio alternativo. Las reglas y la puntuación para esta parte del ejercicio son las siguientes: La puntuación para este evento es el tiempo. No hay tope de tiempo ni desempate para este ejercicio.  Natación opcional: - Los atletas pueden optar por completar la natación en aguas abiertas.  - Se considerará que un atleta nada en cuanto ambos pies toquen el agua. - Si un atleta comienza a nadar pero es rescatado o decide volver a la orilla por cualquier motivo, se le marcará como No Finalizó (DNF). Esto es para garantizar su seguridad, ya que tendrá que ser examinado por nuestro equipo médico al regresar a la orilla. Ejercicio alternativo: - Si un atleta opta por no nadar, deberá completar 150 metros de saltos anchos de burpee en su lugar. (100 metros escalado/inter/inter M40+) - La elección de este ejercicio alternativo hará que la puntuación del atleta se marque como Scaled (La puntuación Scaled sitúa a los atletas por debajo de los que completaron el entrenamiento según lo prescrito (Rx), independientemente de su rendimiento. Este método de puntuación garantiza que los atletas que escalan un entrenamiento sean reconocidos en la tabla de clasificación, pero no superan a los que completan el entrenamiento según lo previsto). Movement Standards: *English Swim  Athletes have to swim with the buoy, it’s mandatory Any swim variation is allowed *Castellano Nado (Swim) Los atletas deben nadar con la boya, es obligatorio. Se permite cualquier estilo de nado. *English Farmers Carry  Athletes have to grab both uneven dumbbell in his hands in order to advance The dumbbell must be held in both hands. Athletes can swap sides as they wish. DB can’t be dragged, or on the shoulders or overhead Walking or running is allowed Grips, gloves, straps are NOT permitted. Tape or a plaster is allowed (if an athlete has tape/a plaster covering a cut for example) If dumbbells touch the box, the athlete will be required to remove the dumbbell from it and put it on the floor.  *Castellano Paseo del granjero (Farmer’s Carry) Los atletas deben coger ambas mancuernas de diferente peso, una en cada mano, para poder avanzar. La mancuerna debe mantenerse en cada mano. Los atletas pueden intercambiar los lados como deseen. No está permitido arrastrar las mancuernas, apoyarlas sobre los hombros ni llevarlas por encima de la cabeza. Se permite caminar o correr. No se permiten ganchos, guantes ni correas. Se permite el uso de esparadrapo o tirita (por ejemplo, si un atleta tiene cubierta una herida). Si las mancuernas tocan el cajon, el atleta deberá retirarlas de ella y colocarlas en el suelo.  *English Burpee Broad Jump Palms on the floor in line with feet before moving them (feet) In the lower position, the athlete's chest must touch the ground.  Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.  The length of the jump is up to the athlete.  Taking any steps forward between the repetitions is not allowed. *Castellano Burpee salto largo (Burpee Broad Jump) Las palmas deben apoyarse en el suelo a la altura de los pies antes de moverlos. En la posición baja, el pecho del atleta debe tocar el suelo. Después, el atleta debe incorporarse y realizar un salto hacia delante, despegando y aterrizando con ambos pies de manera simultánea. La longitud del salto queda a elección del atleta. No se permite dar pasos hacia delante entre repeticiones.

WOD 3: (Playa Madre) Sponsored by “Playa Padre” Location/ Ubicación: COMPETITION FLOOR 3:  The Beach / La Playa Workout Flow: RX **EN CASTELLANO ABAJO *ENGLISH Before the countdown begins, all athletes must put on their individual flotation devices. On “3-2-1 GO,” athletes will run to the water and complete the required swim distance. After finishing the swim, athletes must exit the water and return their flotation device to the designated spot before moving forward. Once the floaties are placed back, athletes move into the meeting zone. Each male pair must wait until both partners are together before leaving, and the same applies for the female pair. The male and female pairs do not need to wait for each other at this point, or at any other stage of the workout. When both athletes of a pair are together, they collect two dumbbells and continue into the farmer’s carry zone. The farmer’s carry must be completed with one athlete working at a time, while the non-working athlete always remains behind the working athlete. After completing the farmer’s carry, athletes move forward to cover the last distance and cross through the finish arc to complete the workout. *CASTELLANO Antes de que comience la cuenta atrás, todos los atletas deben ponerse su dispositivo de flotación individual. Al escuchar el 3-2-1 “¡YA!”, los atletas correrán hacia el agua y completarán la distancia de nado requerida. Tras finalizar el nado, los atletas deberán salir del agua y devolver su dispositivo de flotación a la zona designada antes de continuar. Una vez colocados los dispositivos, los atletas se dirigirán a la zona de encuentro (meeting zone). Cada pareja masculina deberá esperar a que los dos compañeros estén juntos antes de avanzar. Lo mismo aplica para la pareja femenina. Las parejas masculinas y femeninas no tienen que esperar la una por la otra en este punto ni en ningún otro momento del entrenamiento. Cuando ambos atletas de una pareja estén juntos, recogerán dos mancuernas y continuarán hacia la zona de farmer’s carry. El farmer’s carry debe completarse con un solo atleta trabajando a la vez, mientras el compañero no-trabajador permanece siempre detrás del atleta que trabaja. Una vez completado el farmer’s carry, los atletas avanzarán para cubrir la última distancia y cruzar el arco de meta, completando así el entrenamiento. Intermediate  **EN CASTELLANO ABAJO *ENGLISH Before the countdown begins, all athletes must put on their individual flotation devices. On “3-2-1 GO,” athletes will run to the water and complete the required swim distance. After finishing the swim, athletes must exit the water and return their flotation device to the designated spot before moving forward. Once floaties are placed back, all team members move into the meeting zone. The first athlete to arrive must wait until at least one other teammate arrives in order to form a pair. At this stage, any combination of athletes can be paired. Once two athletes are together, they can leave the meeting zone and continue to the next part of the workout. The same process applies until all four athletes have left the meeting zone in pairs. Each pair collects two dumbbells and continues into the farmer’s carry zone. The farmer’s carry must be completed with one athlete working at a time, while the non-working athlete always remains behind the working athlete. After completing the farmer’s carry, athletes move forward to cover the last distance and cross through the finish arc to complete the workout. *CASTELLANO Antes de que comience la cuenta atrás, todos los atletas deben ponerse su dispositivo de flotación individual. Al escuchar el 3-2-1 “¡YA!”, los atletas correrán hacia el agua y completarán la distancia de nado requerida. Tras finalizar el nado, los atletas deberán salir del agua y devolver su dispositivo de flotación a la zona designada antes de continuar. Una vez colocados los dispositivos, todos los miembros del equipo se dirigirán a la zona de encuentro (meeting zone). El primer atleta que llegue deberá esperar hasta que al menos otro compañero llegue para poder formar una pareja. En este punto, puede formarse cualquier combinación de atletas. Una vez que dos atletas estén juntos, podrán abandonar la zona de encuentro y continuar con la siguiente parte del entrenamiento. Este mismo proceso se repite hasta que los cuatro atletas hayan abandonado la zona de encuentro en parejas. Cada pareja recogerá dos mancuernas y se dirigirá a la zona de farmer’s carry. El farmer’s carry debe completarse con un solo atleta trabajando a la vez, mientras el compañero no-trabajador permanece siempre detrás del atleta que trabaja. Tras completar el farmer’s carry, los atletas avanzarán para cubrir la última distancia y cruzar el arco de meta, completando así el entrenamiento. Score / Puntuación: Time (combined of all athletes) / Tiempo (combinado de todos los atletas). **EN CASTELLANO ABAJO *ENGLISH In this workout, there is an optional open water swim component. Athletes each time can pave the choice to either complete the swim or perform an alternative exercise. The score for this event is based on the combined time of all 4 athletes. There is no timecap or tie-breaker for this workout.  Optional Swim: Athletes may choose to complete the open water swim. An athlete is considered to be swimming as soon as both feet touch the water. If an athlete starts the swim but is rescued or returns to shore for any reason, they will be marked as Did Not Finish (DNF). This is to ensure their safety, as they will need to be examined by the medical team upon returning to shore. Alternative Exercise: If an athlete opts not to swim, they must complete 150 metres of burpee broad jumps instead, 100 metres Intermediate. Athletes who select the alternative exercise will have a 15 min penalty, this is per athlete (2 athletes 30 min, 3 athletes 45 min and all 4 athletes 60 min) .   Team Considerations: In team categories, each of the four athletes can individually decide whether to complete the swim or the alternative exercise. Athletes will work in MM / FF in the case of RX  teams and MM /MF in the case of Intermediate team for Part B  of the workout, but for Part A (the swim), athletes will complete the task individually with no obligation to stay together. The team’s final score will be the combined time of all athletes, regardless of whether they chose the swim or the alternative exercise. If any team member is marked as DNF, the entire team will be considered DNF for this workout.   *CASTELLANO En este entrenamiento, hay un componente opcional de natación en aguas abiertas. Los atletas de cada equipo pueden elegir completar la natación o realizar un ejercicio alternativo. La puntuación de este evento se basa en el tiempo combinado de los 4 atletas. No hay un límite de tiempo ni desempate para este entrenamiento. Natación Opcional: Los atletas pueden elegir realizar la natación en aguas abiertas. Un atleta se considera nadando en cuanto ambos pies tocan el agua. Si un atleta comienza a nadar pero es rescatado o regresa a la orilla por cualquier motivo, se le marcará como No Completado (DNF). Esto es para garantizar su seguridad, ya que deberán ser evaluados por el equipo médico al regresar a la orilla. Ejercicio Alternativo: Si un atleta decide no nadar, deberá completar 150 metros de burpees con salto largo, 100 para Intermedio. Los atletas que seleccionen el ejercicio alternativo tendrán una penalización de 15 minutos, esto es por atleta (2 atletas 30 minutos, 3 atletas 45 minutos y los 4 atletas 60 minutos). Consideraciones para Equipos: En las categorías de equipo, cada uno de los cuatro atletas puede decidir individualmente si completar la natación o el ejercicio alternativo. Los atletas trabajarán en MM / FF en el caso de los equipos RX, y en MM / MF en el caso de los equipos intermedios para la Parte B del entrenamiento. Sin embargo, para la Parte A (la natación), los atletas completarán la tarea de forma individual sin obligación de permanecer juntos. El resultado final del equipo será el tiempo combinado de todos los atletas, independientemente de si eligieron la natación o el ejercicio alternativo. Si algún miembro del equipo es marcado como DNF, todo el equipo será considerado DNF para este entrenamiento. WOD: RX Teams  *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂♂25 + 22.5kg /♀♀ 17.5 + 15kg DB’s (m/m + f/f pairs) *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas (♂♂25 + 22.5 kg / ♀♀17.5 + 15 kg) – en parejas (m/m + f/f) Intermediate Teams  *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂♂ 22.5 + 20kg /♂♀ 15 + 12.5kg DB’s (m/m + m/f pairs) *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas (♂♂22.5 + 20 kg /♂♀ 15 + 12.5 kg) – en parejas (m/m + m/f) Movement Standards / Estándares de movimiento: **EN CASTELLANO ABAJO *ENGLISH Swim  Athletes have to swim with the buoy, it’s mandatory Any swim variation is allowed Farmers Carry Athletes have to grab both uneven dumbbell in his hands in order to advance The dumbbell must be held in both hands. Athletes can swap sides as they wish. DB can’t be dragged, or on the shoulders or overhead Walking or running is allowed Grips, gloves, straps are NOT permitted. Tape or a plaster is allowed (if an athlete has tape/a plaster covering a cut for example)  The non-working athlete must stay behind the working athlete. If dumbbells touch the box, the athlete will be required to remove the dumbbell from it and put it on the floor.  Burpee Broad Jump Palms on the floor in line with feet before moving them (feet) In the lower position, the athlete's chest must touch the ground.  Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.  The length of the jump is up to the athlete.  Taking any steps forward between the repetitions is not allowed. *CASTELLANO Nado (Swim) Los atletas deben nadar con boya, es obligatorio. Se permite cualquier estilo de nado. Paseo del granjero (Farmer’s Carry) Los atletas deben coger dos mancuernas de peso desigual, una en cada mano, para poder avanzar. Las mancuernas deben mantenerse en ambas manos; los atletas pueden intercambiar los lados cuando lo deseen. No está permitido arrastrar las mancuernas, colocarlas sobre los hombros ni llevarlas por encima de la cabeza. Se permite caminar o correr. No se permiten ganchos, guantes ni correas. Se permite esparadrapo o tirita (por ejemplo, para cubrir una herida). En equipos, el atleta que no está trabajando debe permanecer detrás del atleta que trabaja. Burpee salto largo (Burpee Broad Jump) Las palmas deben colocarse en el suelo a la altura de los pies antes de moverlos. En la posición baja, el pecho del atleta debe tocar el suelo. A continuación, el atleta debe levantarse y realizar un salto hacia delante, despegando y aterrizando con ambos pies al mismo tiempo. La longitud del salto queda a elección del atleta. No se permite dar pasos hacia delante entre repeticiones.

3x 5:00 AMRAP  RX Individuals: 5:00 AMRAP 750/600m Ski Erg  50-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 500/400m Ski Erg  100-m Swim remaining time: Max D-Ball Squats 25/15kg 1:00 rest between  5:00 AMRAP 250/200m Ski Erg  150-m Swim remaining time: Max D-Ball Squats 25/15kg

18:00 AMRAP RX Teams: Buy-in: 2000/1600m Ski Erg  100-m Swim both Athletes 50 D-Ball Squats 25/15kg to share 100-m Swim both Athlets into max rounds 50-m Swim one Athlete 25 D-Ball Squats 25/15kg to share

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

For time 150m swim 200m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time (cap: 15') 100m Swim 50 Sit-ups 100m Swim 50 Push-ups 100m Swim 50 Pistols 100m Swim

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Everyday Variation :  1 x Dumbbell 15kg / 10kg   2 x D-balls 30kg / 20kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Intermediate Variation :  1 x Dumbbell 22.5kg / 15kg   2 x D-balls 40kg / 30kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbells unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Elite Variation :  2 x Dumbbell 22.5kg / 15kg   2 x D-balls 70kg / 40kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

12 AMRAP 1.Athlete: 400 m Swim 2.Athlete: Remaining time max cal. Row Event, atletlerin havuz içerisinde hazır pozisyonda beklemesiyle ve süre ile başlar. Antrenman süresi 12 dakikadır. Toplamda 16 gidiş-geliş yapılır. Yüzen atlet istediği yüzme stilini kullanabilir. Kulvarlara temas etmek yasaktır; ilk uyarıdan sonra penaltı cezası verilir. Atletlerin geçerli tekrar sayılabilmesi için 12,5 metrelik checkpointlerin tamamlanması zorunludur. Atletler, havuzdan herhangi bir sebeple çıkmak istediklerinde ellerini başlarının üzerine koyarak görevlilere sinyal verirler. Yüzen atlet kendi bölümünü tamamladığında, kalan sürede diğer atlet kürek çekmeye başlar. Kürek etabına başlanabilmesi için yüzen atletin 400 metre yüzme bölümünü tamamlamış olması zorunludur. İkinci atlet kürek ergometresinde damper ayarını istediği gibi yapabilir. Antrenman skoru, 400 metre yüzme tamamlandıktan sonra kalan sürede kürek ergometresinde çekilen maksimum kaloridir . Eşitlik durumunda (tie-break) sıralama, 400 metre yüzme süresine göre belirlenir. --------------------------- The event begins with the athletes in a ready position inside the pool and at the start signal. The workout has a 12-minute time cap. A total of 16 lengths (down and back) must be completed. The swimming athlete may use any stroke. Contact with the lane lines is not allowed; after the first warning, a penalty will be applied. For repetitions to be valid, athletes must complete each 12.5-meter checkpoint. If an athlete needs to exit the pool for any reason, they must signal the officials by placing their hands on top of their head. Once the swimming athlete completes their portion, the second athlete begins rowing for the remaining time. The rowing segment may only begin after the swimming athlete has completed the full 400 meters. The second athlete may adjust the damper setting on the rowing ergometer as desired. The workout score is the maximum number of calories rowed on the ergometer in the remaining time after the 400-meter swim is completed. In the case of a tie, ranking will be determined by the 400-meter swim time.

3k run 600m swim 300m run tc: 30'

300m run 400m swim 3k run tc: 30'

RX 5 Rounds / YGIG 1-4/ 5 Split as like 40 Medball Squats (9/6) 50 Meter Swim TC: 15:00 Score: Total Time

FOR TIME 2 ROUNDS (One Round Each) 100m SUP Board Swim 800m Run NAPOMENA Ponesite: - opremu za kupanje / plivanje - stare patike za trčanje, koje se mogu kvasiti

Part A 1 Attempt at a Max L-Sit on Parallettes For Time Score is the number of seconds successfully held TC: 2 Minutes Part B: Athletes Must Swim 50 meters in the designated time. If an athlete fails to complete 50 meters in the designated window, they are eliminated from the test and their score will be the number rounds successfully complete, with a tie break time of how many seconds it took them to complete that last successful round. If an athlete successfully completes all 9 rounds, their last round is for time, and their score will be that time. Round 1 Time Cap: 1:20 Round 2 Time Cap: 1:15 Round 3 Time Cap: 1:10 Round 4 Time Cap: 1:05 Round 5 Time Cap: 1:00 Round 6 Time Cap: :55 Round 7 Time Cap: :50 Round 8 Time Cap: :45 Round 9 Time Cap: :40 Round 10: Swim 50 meters for time

SUN OF A BEACH  For time (15 cap) 1500 m row  ............. athlete 1: 400 m swim  athlete 2 : 1500 m run * *Elite: with weight vest  SCORE 1: the time to complete rowing task. partners may share the work as they wish. SCORE 2: the total time to complete the entire workout.

SUN OF A BEACH  For Time (12 cap) ATHLETE 1 : 40 line over burpees + 400 m swim  ATHLETE 2 : 1500 m run + 40 line over burpees  athletes start at the same time. team has 2 scores. the time of athlete 1 and the time of athlete 2 

POOL PARTY AMRAP 8 Minutes Buy-In (once): 1000 kg C2 Chest Press Then (in remaining time): 1 Lap Swim 250 kg C2 Chest Press Continue cycling through the swim and chest press for the remaining time.   FLOW The buy-in must be completed  only once . After completing the buy-in, athletes move immediately into the AMRAP portion. Athletes will repeat: 1 Lap Swim + 250 kg C2 Chest Press until the time cap is reached.   DAMPER SETTINGS Individuals: Scaled Women: 1 Scaled Men: 3 Advanced Men: 5 RX Men: 5 Teams: Scaled Mixed: 3 Advanced Mixed: 5 Masters 70+: 5   ADDITIONAL RULE After completing the buy-in,  all athletes must set the damper to level 1  for the remainder of the workout.   TEAM RULES In team categories, the  buy-in  and  250 kg Chest Press  can be split freely ( I Go – You Go ). The  swim must be completed individually , and athletes must take turns one by one. POOL PARTY   8 Dakika AMRAP Buy-In (1 kez): 1000 kg C2 Chest Press Sonrasında (kalan sürede): •⁠ ⁠1 Tur Yüzme •⁠ ⁠250 kg C2 Chest Press Kalan süre boyunca bu iki hareket tekrar edilir.   AKIŞ •⁠ ⁠Buy-in bölümü sadece 1 kez yapılır. •⁠ ⁠Buy-in tamamlandıktan sonra sporcular direkt AMRAP bölümüne geçer. •⁠ ⁠* Sporcular kalan sürede: 1 Tur Yüzme + 250 kg C2 Chest Press şeklinde devam eder.   DAMPER AYARLARI Bireysel: •⁠ ⁠Scaled Kadın: 1 •⁠ ⁠Scaled Erkek: 3 •⁠ ⁠Advanced Erkek: 5 •⁠ ⁠RX Erkek: 5 Takım: •⁠ ⁠Scaled Mixed: 3 •⁠ ⁠Advanced Mixed: 5 •⁠ ⁠+70 Masters: 5   EK KURAL •⁠ ⁠Buy-in tamamlandıktan sonra tüm sporcular damper ayarını 1’e getirmek zorundadır.   TAKIM KURALLARI •⁠ ⁠Takım kategorilerinde hem buy-in, hem de 250 kg Chest Press istenildiği gibi bölünebilir (sen yap – ben yap şeklinde). •⁠ ⁠Yüzme bölümü bireyseldir ve sporcular sırayla yapmak zorundadır.