FINAL EVENTS

EVENTS

WOD 1: Snatch Complex Ladder

“Escalera de Snatch Complex”

Este evento consiste en una escalera de 1 Snatch (cualquier modalidad) + 1 Overhead Squat.(Desempate: Max Pistols)

La dinámica es la siguiente:
El atleta tendrá un total de ocho levantamientos de los cuales, siete pesos son establecidos y el octavo a elegir por el atleta, siempre y cuando consigue levantar de forma exitosa los siete pesos anteriores.

Dispone de 40 segundos para realizar el complex y 20 segundos de rotación.

El ejercicio de desempate (Pistols) deberá hacerlo dentro de los 40 segundos de levantamiento.

Los pesos establecidos en cada categoría son:

MASTER 50+
Masculino/Male: 45/50/55/60/65/70/75/75+
Femenino/Female: 20/25/30/35/40/45/50/50+

MASTER 45+
Male / Male: 55/60/65/70/75/80/85/85 +
Female / Female: 20/25/30/35/40/45/50/50 +

MASTER 35 & 40+
Masculino/Male: 50/60/70/80/90/95/100/100+
Femenino/Female: 35/40/45/50/55/60/65/65+

RX & ELITE
Masculino/Male: 60/70/80/90/95/100/105/105+
Femenino/Female: 45/50/55/60/65/70/75/75+

«Snatch Complex Ladder”

This event consists of a ladder of 1 Snatch (any style) + 1 Overhead Squat. (Tiebreak: Max Pistols)

The dynamics is as follows:
The athlete will have a total of eight lifts of which, seven weights are established and the eighth to be chosen by the athlete, as long as he manages to successfully lift the previous seven weights.

Athetes will have 40 seconds to complete the complex and 20 seconds to rotate.

The tiebreak exercise (Pistols) must be done within the 40 seconds of lifting.

The weights established in each category are:

MASTER 50+
Masculino/Male: 45/50/55/60/65/70/75/75+
Femenino/Female: 20/25/30/35/40/45/50/50+

MASTER 45+
Male / Male: 55/60/65/70/75/80/85/85 +
Female / Female: 20/25/30/35/40/45/50/50 +

MASTER 35 & 40+
Masculino/Male: 50/60/70/80/90/95/100/100+
Femenino/Female: 35/40/45/50/55/60/65/65+

RX & ELITE
Masculino/Male: 60/70/80/90/95/100/105/105+
Femenino/Female: 45/50/55/60/65/70/75/75+

WOD 2: Swim & Run

“Swim & Run”

Este evento consiste en una distancia establecida de natación seguida de carrera.

Este evento comienza en las piscinas del Centro Acuático Inacua (frente al estadio) y acaba en el Estadio Olímpico Ciudad de Málaga.

Las distancias establecidas en cada categoría son:

ESCALADO / SCALED
Masculino/Male: 250m Swim + 2000m Run
Femenino/Female: 250m Swim + 2000m Run

MASTER 50+
Masculino/Male: 250m Swim + 2000m Run
Femenino/Female: 250m Swim + 2000m Run

MASTER 35, 40, & 45+
Masculino/Male: 350m Swim + 2000m Run
Femenino/Female: 350m Swim + 2000m Run

RX & ELITE
Masculino/Male: 450m Swim + 2000m Run
Femenino/Female: 450m Swim + 2000m Run

«Swim & Run»

This event consists of a set distance of swimming followed by running.

This event begins at the pools of the Inacua Aquatic Center (in front of the stadium) and ends at the Olympic Stadium Ciudad de Málaga.

The distances established in each category are:


ESCALADO / SCALED
Masculino/Male: 250m Swim + 2000m Run
Femenino/Female: 250m Swim + 2000m Run

MASTER 50+
Masculino/Male: 250m Swim + 2000m Run
Femenino/Female: 250m Swim + 2000m Run

MASTER 35, 40, & 45+
Masculino/Male: 350m Swim + 2000m Run
Femenino/Female: 350m Swim + 2000m Run

RX & ELITE
Masculino/Male: 450m Swim + 2000m Run
Femenino/Female: 450m Swim + 2000m Run

WOD 3: FAST & TOUGH

“FAST & TOUGH”

Este evento consiste en completar 5 rondas en el menor tiempo posible, en un máximo de 4 minutos de 6 Bar facing burpee y 4 Front Squat.

Los pesos establecidos para cada categoría son:

SCALED & MASTER 50+
Masculino/Male: 70kg
Femenino/Female: 45kg

MASTER 45+
Masculino/Male: 80kg
Femenino/Female: 50kg

MASTER 40+
Masculino/Male: 90kg
Femenino/Female: 55kg

MASTER 35+
Masculino/Male: 100kg
Femenino/Female: 60kg

RX
Masculino/Male: 100kg
Femenino/Female: 65kg

ELITE
Masculino/Male: 105kg
Femenino/Female: 70kg

“FAST & TOUGH”

This event consists of completing 5 rounds as fast as possible, with a time cap of 4 minutes of 6 Bar facing burpee and 4 Front Squat.

The weights established for each category are:

SCALED & MASTER 50+
Masculino/Male: 70kg
Femenino/Female: 45kg

MASTER 45+
Masculino/Male: 80kg
Femenino/Female: 50kg

MASTER 40+
Masculino/Male: 90kg
Femenino/Female: 55kg

MASTER 35+
Masculino/Male: 100kg
Femenino/Female: 60kg

RX
Masculino/Male: 100kg
Femenino/Female: 65kg

ELITE
Masculino/Male: 105kg
Femenino/Female: 70kg

WOD 4: FORTH & BACK

“FORTH & BACK”

Este evento consiste en un “Chipper” de ida y vuelta donde el atleta deberá completar en el menor tiempo posible el trabajo prescrito.

Los ejercicios establecidos para cada categoría son:

SCALED
Masculino/Male & Femenino/Female
For Time (10min Cap):
15 Pull Up
20/16 Cal Ski Erg
5 Wall Walk
40 Double DB Hang Snatch
and back…
♂ 2×17,5kg – ♁ 2x10kg

MASTER 50+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk
40 Double DB Hand Snatch #2×17,5kg
and back…

Femenino/Female:
For Time (10min Cap):
15 Pull Up
20/16 Cal Ski Erg
5 Wall Walk
40 Double DB Hang Snatch #2x10kg
and back…

MASTER 45+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
5 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x10kg
and back…

MASTER 40+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2,22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

MASTER 35+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

RX
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

ELITE
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up (5 Strict Ring Muscle Up + 5 Kipping Ring Muscle Up)
20/16 Cal Ski Erg
30m Handstand Walk (3x10m unbroken)
40 Double DB Hang Snatch #2x30kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (3x10m unbroken)
40 Double DB Hang Snatch #2×17,5kg
and back…

«FORTH & BACK»

This event consists of a round trip «Chipper» where the athlete must complete the prescribed work as fast as possible.

The exercises established for each category are:

SCALED
Masculino/Male & Femenino/Female
For Time (10min Cap):
15 Pull Up
20/16 Cal Ski Erg
5 Wall Walk
40 Double DB Hang Snatch
and back…
♂ 2×17,5kg – ♁ 2x10kg

MASTER 50+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk
40 Double DB Hand Snatch #2×17,5kg
and back…

Femenino/Female:
For Time (10min Cap):
15 Pull Up
20/16 Cal Ski Erg
5 Wall Walk
40 Double DB Hang Snatch #2x10kg
and back…

MASTER 45+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
5 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x10kg
and back…

MASTER 40+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2,22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

MASTER 35+
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

RX
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2×22,5kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (Minimum 2,5m unbroken)
40 Double DB Hang Snatch #2x15kg
and back…

ELITE
Masculino/Male:
For Time (10min Cap):
10 Ring Muscle Up (5 Strict Ring Muscle Up + 5 Kipping Ring Muscle Up)
20/16 Cal Ski Erg
30m Handstand Walk (3x10m unbroken)
40 Double DB Hang Snatch #2x30kg
and back…

Femenino/Female:
For Time (10min Cap):
10 Ring Muscle Up
20/16 Cal Ski Erg
30m Handstand Walk (3x10m unbroken)
40 Double DB Hang Snatch #2×17,5kg
and back…

WOD 5 & 6: Sprint & Calories

“Sprint & Calories”

Este evento consiste en dos partes

Del minuto 0 al 3, los atletas deberán completar en el menor tiempo posible:
240m Shuttle Sprint

El resto del tiempo hasta el minuto 3, será de descanso

Del minuto 3 al 6, los atletas deberán completar:
2x20m Sled Drag Sprint seguido de…
Máximas calorías de remo en el tiempo restante

La puntuación del evento 5 será el tiempo en completar el sprint y el del evento 6 las calorías de remo realizadas

Los pesos establecidos en cada categoría son:

SCALED & MASTER 50+
Masculino/Male: 60kg
Femenino/Female: 40kg

MASTER 40 & 45+
Masculino/Male: 70kg
Femenino/Female: 50kg

ELITE, RX & MASTER 35+
Masculino/Male: 80kg
Femenino/Female: 60kg

«Sprint & Calories»

This event consists of two parts

From minute 0 to 3, athletes must complete as fast as possible:
240m Shuttle Sprint

Rest until minute 3

From minute 3 to 6, athletes must complete:
2x20m Sled Drag Sprint followed by …
Maximum rowing calories in time remaining

The score of event 5 will be the time to complete the sprint and that of event 6 the calories of rowing performed

The weights established in each category are:

SCALED & MASTER 50+
Masculino/Male: 60kg
Femenino/Female: 40kg

MASTER 40 & 45+
Masculino/Male: 70kg
Femenino/Female: 50kg

ELITE, RX & MASTER 35+
Masculino/Male: 80kg
Femenino/Female: 60kg