WOD-O-WEEN 2025

RX-INT-SC

10min to Establish:

1 Rep MAX Deadlift 

DEADLIFT:

* Barbell must start on the ground, set up and pick that barbell up to a fully locked out standing postition

* Shoulders must be in line with hips and knees at the top of the rep

*Failure to lockout the hips, dropping the bar early due to slipping out of hands or otherwise will result in a NO REP

* Men will perform the lift with a Men's Barbell, Women will perform with a Women's Barbell

* There will be weights from 2.5lbs - 45lbs available in your lane an weights less than 2.5lbs may NOT be used. 

* Your barbell MUST have the clips on as well before you lift

* As long as the bar is off the floor at the call of the 10min Cap you may finish and count the lift 

RX

2 Rounds Total: (You go, I Go)

24/18 Cal Row

12 Lateral Burpee Over Rower

300m Run (speed bump)

Int

2 Rounds Total: (You go, I Go)

20/16 Cal Row

10 Lateral Burpee Over Rower

300m Run (speed bump)

SC

2 Rounds Total: (You go, I Go)

16/12 Cal Row

8 Lateral Burpee Over Rower

300m Run (speed bump)

ROW CALORIES:

* Can start seated on the Row Machine , cannot get off the rower until your calorie number has been hit

* Partner two can sit on Rower and wait for partner one to return 

*In order to send the next athlete AND finish the workout each athlete needs to TOUCH THE ROWER to "finish" their round! 

LATERAL BURPEE OVER ROWER:

* RX and Intermediate Division athletes MUST JUMP over the rower (step overs are not allowed)

*Scaled Division athletes can jump OR step over the rower 

*Chest must clearly touch the floor each rep

RUN:

* when burpees are finished athletes will take off on their run to the SPEEDBUMP (300m) 

*athletes MUST TOUCH the speed bump with their feet or hands and that is all thats required to change direction and come back. 

*athletes round is finish when they TOUCH THE ROW MACHINE! 

RX

For Time:

50 Cal Echo Bike

30 Synchro DB Hang Power Cleans 50/35

20 Synchro Toes to Bar

30 Synchro DB Front Rack Reverse Lunges 50/35

20 Synchro Toes to Bar

30 Synchro DB Hang Power Cleans 50/35

Int

For Time:

40 Cal Echo Bike

30 Synchro DB Hang Power Cleans 40/30

20 Synchro Toes to Shoulder

30 Synchro DB Front Rack Reverse Lunges 40/30

20 Synchro Toes to Shoulder

30 Synchro DB Hang Power Cleans 40/30

Scaled

For Time:

30 Synchro Cal Echo Bike

30 Synchro DB Hang Power Cleans

20 Synchro Knees to Chest

30 Synchro DB Front Rack Reverse Lunges 

20 Synchro Knees to Chest

30 Synchro DB Hang Power Cleans 

ECHO BIKE CALORIE:

*switch with your partner however you decide

SYNCHRO DB HANG POWER CLEANS:

*Reps must be synchro with your partner at the TOP of each rep 

*DBs may be swung inside or outside of the body

*At the bottom of the rep your arms must be straight

*At the top of the rep the DB must be PARALLEL to the floor and elbows fully supported under the weight

SYNCHRO DB FRONT RACK REVERSE LUNGES:

*reps must be synchro with your partner at the knee touch and the stand of each rep 

*each rep needs to clearly touch knee to floor and stand fully upright at the top of each rep with locked out hips 

*DBs may rest on the shoulders however you choose so long as your HANDS ARE AROUND THE HANDLES! 

SYNCHRO TOES TO BAR:

*reps must be synchro each rep, both feet touching the rig at the same time

*toes must clearly touch the bar each rep 

*feet must be behind the rig at the bottom of each rep 

SYNCHRO TOES TO SHOULDER:

*reps must be synchro each rep, both feet higher than hip crease at same time

*toes must clearly be higher than the athletes hip crease at the top of each rep

*feet must be behind rig at the bottom of each rep 

SYNCHRO KNEES TO CHEST 

*reps must be synchro each rep, both knees higher than hip crease at same time

*knees must clearly be higher than the athletes hip crease at the top of each rep 

*feet must be behind the rig at the bottom of each rep 

RX

Workout 1:

10min AMRAP:

30 Wallballs 30/20lbs, 10/9'

10 Bar Muscle Ups 

20 Box Jump Overs 24" 

INT
10min AMRAP:

30 Wallballs 20/14lbs, 10/9' 

15 Pull Ups 

20 Box Jump Overs 20"

SC

10min AMRAP:

30 Wallballs 14/10lbs

20 Ring Rows 

20 Box Jump Overs 16"

WALLBALLS:

* Hip Crease must be below the top of the knee at the bottom of the squat

* Middle of the ball must make contact with the middle of the target every rep 

* While one person is working the other person may NOT hold their ball

MUSCLE UPS:

* Body must pass through full range of motion at the bottom of the kip with arms straight

* Feet must be behind the rig at the bottom of the rep and may NOT be as high or higher than the bar the athlete is hanging on to at all throughout the rep

* Glide kips, uprises are not permitted 

PULL UPS:

* These reps may be strict, kipping, or butterfly but may not recieve assistance

* Arms must be straight at the bottom of each rep and the chin must clearly get OVER the bar at the top of each rep 

RING ROWS:

* Feet must remain on the tape line for the entirety of the rep

* Arms must be straight at the bottom of each rep and chest must clearly come in contact with the rings at the top of each rep 

BOX JUMP OVERS:

* With a TWO FOOT TAKE OFF athletes need to jump on top of the box and must STEP DOWN off the top of the box each rep 

* Both feet must contact the top of the box and the floor on each rep 

* Box Jump clear overs are NOT allowed