THE BACK FROM HOLIDAYS CONTEST - WINTER EDITION 2026

TEAM OF 3 - WOD 1

“Split Engine”

FOR REPS. AMRAP 20’.

P1 - Rows for calories

While,

P2 & P3 - Amrap

5 Down and Ups Synchro 2/3
5 Cleans Relay 1/3
5 Front Squats Relay 1/3
5 Thrusters Relay 1/3

Score 1 : Calories Row

Score 2: Repetitions on the Amrap

Weight : 40/30 KG

P1, P2, and P3 are allowed to change positions at any moment.

Score Rameur

TEAM OF 3 - WOD 2

“Windfury”

FOR REPS.
EVERY 2’30” X 6 ROUNDS.

20 Box Jump Over Synchro 2/3

20 Dumbbell Snatches Synchro 3/3

In the remaining time of each round :

 Max Cal Echo Bike

Athletes must reset the Echo Bike to zero at the start of each round.

EAM OF 3 - WOD 3

“Grip & Go”

FOR TIME. TIME CAP 11’

6 Rounds

P1 - 10 Burpees Shuttle Sprint* while, P2/P3 Deadlift hold 

Then,

P2/P3 - 15 Deadlift @120kg while P1 rests

Then,

P1 - 25 DU’s while P2/P3 Deadlift Hold

*1 Shuttle Sprint  = 1 x 6 Meters

Share as you want.

TEAM OF 3 - WOD 4

“Carry to Climb”

FOR TIME. TIME CAP 14'. 

Cash-In before each round

P1&P2: 300M Run
While,
P3: 12 shuttle* D-Ball Carry 

P1,P2&P3: 12 M Burpees Broad Jump synchro 3/3

Then,

Round 1: The team must complete a total of 100 Toes-to-bar.

P1 - Works

P2 - D-Ball Hold

P3 - Rest

Round 2: The team must complete a total of 100 Pull-Ups.

P1 - Works

P2 - D-Ball Hold

P3 - Rest

Round 3: The team must complete a total of 20 Muscle Ups.

P1 - Works

P2 - D-Ball Hold

P3 - Rest

During the cash-in, P1 and P2 are running while P3 performs the D-Ball carries. Once P1 and P2 return from the run, they may assist or complete the remaining D-Ball carries.

*1 shuttle = 6 Meters

TEAM OF 3 - WOD 5

“Heavy Dum’s”

FOR LOAD. TIME CAP 10’.

Part B of the Qualifier TAB 2026.

TEAM OF 3 - WOD 6

“Core & Quads”

FOR TIME. TIME CAP 13'.

3 Rounds of :

30 Wall Ball Shots Synchro 3/3
45 GHD Sit-ups Relay 1/3*
30 Gobelet Lunges Synchro 3/3


KB : 24/20/16kg
WALL BALL: 9/6kg

Wall Ball Shot standard : P1 works on Wall Balls while P2&P3 Air Squat at the same time.

* While one athlete is performing the movement, one athlete must hold a dead hang, and the other athlete must rest.

TEAM OF 3 - WOD 7

“Breakdown”


FOR TIME. TIME CAP 6'.

P1: 18 Cal Echo Bike
While
P2&P3: 18 Hang Snatch Synchro 2/3
Then,
18 Burpees Over the Bar Synchro 3/3

P2: 12 Cal Echo Bike
While
P1&P3: 12 Hang Snatch Synchro 2/3
Then,
12 Burpees Over the Bar Synchro 3/3

P3: 6 Cal Echo Bike
While
P1&P2: 6 Hang Snatch Synchro 2/3
Then,
6 Burpees Over the Bar Synchro 3/3

Barbell : 40/30 KG

You may choose who will be P1, P2, and P3, but the athlete assigned to the Echo Bike must complete all the prescribed calories in full before leaving the bike.

Once the calories are completed, the athlete may assist the team to finish the Hang Snatch part if needed.