Wodcelona 2022

Lower

Above Knee:

7-8-9-10
Hang Power Clean (50/35)
15 m sled pull 
* 35 SingleUnder after each round

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

Minor Neuro
For Time:
30 snatch 50/35kg
Then, max snatch 65/40 kg

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

UPPER

1 Point of contact;
For Time:
50 wall balls 14/8 LB
40 S.a. Ring Rows
30 DB devil press 15/10Kg

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

Sensory

Visual
Intervals 2:2:2:3
Buy in: 20/15 cal Assault bike
55 2DB Thrusters 15/10kg

rest 1' between intervals

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

Short Stature

For Time:

20 x 10m

30 deadlift 60/40kg

25 burpee Plate Step Up (2x 20 kgs plate)

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

Seated (high)

FOR TIME
10 Chest To Ring Pull Up
40m. On 2 Wheels
10 Chest To Ring Pull Up
40m. On 2 Wheels
10 Ring Muscle Up
20m. On 2 Wheels

Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones.

Please, review the document sent to every athlete in order to check for the rest of adaptive divisions.

FOR TIME

60 WALL BALL 20/14LB

50 CHEST-TO-BAR PULL-UPS

40 DUAL DB DEVIL PRESS 22.5/15kg

VARIACIONES

RX: 50-40-30 REPS

M35: 50-40-30 REPS

M40: 50-40-30 REPS

M45: 45-35-25 REPS

MF: 45-35-25 REPS

2A - FOR TIME

30 SNATCH 60/40KG

2B - FOR REPS

MAX SNATCH 80/55KG

TIME CAP: 4'

Ambos eventos puntuarán 50 puntos cada uno.

Both events worth 50 points each.

VARIACIONES

RX: 50/35kg - 70/45kg

M+35: 50kg - 70kg

M+40: 50kg - 70kg

M+45: 50kg - 70kg

MF: 35kg - 45kg

2A - FOR TIME

30 SNATCH 60/40KG

2B - FOR REPS

MAX SNATCH 80/55KG

TIME CAP: 4'

FOR TIME (TC: 8')

AMRAP 16’

7-8-9-10

Deficit strict hspu 8/6cm

12 m sled pull 80/55kg

then, 

Max rounds

80 double unders

10 m unbroken handstand walk

VARIATIONS

RX: kipping HSPU, 70/45kg

M35: kipping HSPU, 70/45kg

M40: kipping HSPU 6cm, 70kg

M45: kipping HSPU 6cm, 70kg

MF: kipping HSPU 4cm, 45kg

INTERVALS 2:2:2:3

BUY IN: 20/15 CALORIES ASSAULT BIKE

75 THRUSTERS 

REST 1' BETWEEN INTERVALS.

FLOW

El atleta comenzará cada intervalo realizando las calorías de la bici. Una vez alcance las calorías indicadas, puede empezar a realizar thrusters, hasta que termine el intervalo. Cada nuevo intervalo se comienza de nuevo con la bici. El entreno acaba cuando se alcanzan los thrusters o cuando se acaba el tiempo.

Athletes must begin every interval performing the bike calories. Once done, he/she can perform the thrusters until the interval is over. Workout ends when the thrusters are over or when the time is over.

VARIATIONS

RX: 18/12 CALS, 65 REPS

M35: 18 CALS, 65 REPS

M40: 16 CALS, 55 REPS

M45: 16 CALS, 55 REPS

FM: 12 CALS, 55 REPS

FOR TIME

30 x 10 M SHUTTLE RUN

30 DEADLIFT 120/80KG

30 BAR FACING BURPEES

VARIATIONS

RX: 110/75kg

M+35: 110/75kg 

M+40: 100/70kg 

M+45: 100/70kg 

FOR TIME

14 BAR MUSCLE UPS

20 M BACK RACK LUNGE 80/55KG

14 BAR MUSCLE UPS

20 M FRONT RACK LUNGE 80/55KG

14 RING MUSCLE UPS

10 M OVERHEAD WALKING LUNGE 80/55

VARIATIONS

RX: 10 MU, 70/45KG

M35: 10MU, 70KG

M40: 10MU, 70KG

M45: 10MU, 5RMU, 60/KG

MF: 10MU, 5RMU, 40KG

For time (TC: 12')

3 rounds

30 wall balls 20/14lb

20 chest to bar synchro

then, 

40 dual dumbbell devil press synchro 22.5/15kg

VARIACIONES

FLOW:

A1 - 30 WB

A1 y A2 - 20 C2B

A3 - 30 WB

A3 y A1 - 20 C2B

A2 - 30WB

A2 y A3 - 20 C2B

then,

A1,A2,A3: completar 40 dual dumbbell synchro devil press entre dos atletas. Se pueden hacer cualquier número de cambios.

Complete 40 devil press synchro between two athletes. You can change athletes as many times as you want.

VARIACIONES

RX: 15 C2B 30 DEVIL PRESS

INTERMEDIO: 20 WBS, 20 PULL UPS & 1 ARM DEVIL PRESS 22.5/15KG

SCALED: 20 WBS, 15 PULL UPS & 1 ARM DEVIL PRESS 15/10KG

2a - FOR TIME

30 SYNCHRO SNATCH 60/40KG (2 barras)

2b - FOR REPS

MAX SNATCH 80/55KG (1 barra)

FLOW

Se han de completar 30 snatch sincronizados utilizando 2 barras. Se pueden realizar los cambios que sean necesarios.

You must complete 30 snatch synchro between two athletes. You can change anytime you want.

Una vez, completadas, se cargará una de las barras y se realizarán máximas repeticiones con el segundo peso. Se pueden hacer los cambios que se quieran.

Once you complete the 30 repetitions, you will load one of them and will perform the max repetitions at the second weight. Again, you can change as many times as you want.

La barra pesada ha de avanzar cada 5 repeticiones.

The second barbell must advance every 5 repetitions.

VARIATIONS

RX: 50/35kg, 70/45kg

INTERMEDIATE: 40/30kg, 60/35kg

SCALED: 35/25kg, 50/30kg

2a - FOR TIME

30 SYNCHRO SNATCH 60/40KG (2 barras)

2b - FOR REPS

MAX SNATCH 80/55KG (1 barra)

AMRAP 12'

5-6-7-8-9-10

Deficit strict hspu

12 m sled pull 

then, max hs walk 12m unbroken

FLOW

Cada ronda la ha de competar 1 atleta. 

Every round must be performed by 1 athlete

1 round = 1 set of HSPU + 1 set of sled.

R1: A1

R2: A2

R3: A3

R4,5,6: libre.

En el hs walk, se pueden hacer los cambios que se quieran. Se han de completar los 12 metros unbroken para que cuente una repetición.

In the handstand walk, you can change anytime you want. You must perform the 12 meters unbroken in order to count.

VARIATIONS

RX: strict HSPU, hswalk 6m unbroken

INTERMEDIATE & SCALED:

AMRAP 12'

1-2-3-4-5-6-...

Wall walks

12 m sled pull 

FOR TIME

INTERVALS 2:2:2:3

BUY IN: 

20/15 cal assault bike - 2 bikes

then, accumulate 75 dual dumbbell thruster 22.5/15kg

El evento acaba cuando el equipo acumula 75 thrusters o el tiempo termina.

The event ends when the team gets to 75 thrusters or at the time cap.

FLOW

No se pude cambiar de atleta entre rondas

Athlete can not change between rounds

I1: A1 + A2

I2: A2 + A3

I4, I5: FREE

VARIACIONES

RX:  18/12 cal AB - 65 reps

INTERMEDIO: 15/10 cal AB - 22.5/15kg 1 DB 75 reps

SCALED: 10/7 cal AB - 15/10kg, 1 DB 75 reps

FOR TIME (TC:6)

3 ROUNDS

15 x 10 M SHUTTLE RUN

15 deadlift 120/80kg

15 box jump over 70/60

FLOW

Cada atleta ha de completar 1 ronda.

Every athlete must complete one round.

VARIATIONS

RX: 100/70KG

INTERMEDIO:90/60 , 60/50CM

SCALED: 80/50KG, 60/50CM

FOR TIME (TC: 10)

10 syncro muscle up

30 m back rack lunges 80/55kg

10 syncro muscle up

30 m front rack lunges 80/55kg

10 syncro muscle up

30 m overhead lunges 80/55kg

FLOW

2 atletas hacen bar muscle up y 1 hace ring muscle up

2 athletes perform bar muscle up and 1 ring muscle up

Cada atleta realizará 10 metros de zancadas

Every athlete will perform 10 meters of lunges

VARIACIONES

RX: 2 en bmu sincro las dos primeras, 3 juntos la última. 70/45kg

INTERMEDIO: 15 toes to bar y toes to ing synchro en todas. 50/35kg

SCALED: 2 en 15 toes to bar synchro y 3 en la última. 40/30kg