Kingdom FIT Games — Iron Sharpens Iron

🦁 WOD 1 — FOUNDATION
Individual Version
12-Minute Time Cap

WOD 1 kicks off the Kingdom FIT Games with a test of pacing, power, and composure. FOUNDATION blends rowing, barbell cycling, kettlebell strength, and bar-facing conditioning into one smooth but demanding opener. Athletes must manage their breathing early and stay efficient through all transitions to finish strong.

🏋️‍♂️ INDIVIDUAL WORKOUT
For Time (12-Min Cap):
Row 500m
Settle into a steady, sustainable pace. Handle must be placed in the cradle before leaving the rower.
20 Power Cleans

Men Intermediate: 115 lb
Men Novice: 75 lb
Women Intermediate: 75 lb
Women Novice: 55 lb
Athletes must show full extension before returning the bar to the floor.
20 Goblet Squats (Kettlebell)

Men Intermediate: 50 lb
Men Novice: 35 lb
Women Intermediate: 35 lb
Women Novice: 20 lb
KB must remain supported at chest level; hip crease must pass below knee line.
15 Burpees Over Bar
Two-foot or step-over allowed. Chest must contact floor; rep ends after clearing the bar.
Score: Time to complete all reps, or total reps completed at time cap.

📋 FLOW & STANDARDS
Row
Handle must be fully placed into the cradle—not dropped—before moving to the barbell.
Athletes may start the workout with feet already strapped in.
Power Cleans
Bar starts from the floor each rep.
Hip extension and elbows clearly in front of the bar at the top.
No press-out; must catch above parallel (this is a power clean, not a squat clean).
Goblet Squats
KB held at chest in goblet position.
Hip crease clearly below parallel.
Full extension at the top with knees and hips locked.
Burpees Over Bar
Chest and thighs touch the ground.
Any method of getting up allowed.
Must travel over the barbell; step or jump permitted.
No requirement to face the bar.

❌ NO-REP GUIDELINES
Rower handle dropped instead of placed in cradle.
Power clean caught without full hip extension.
Squats not meeting depth or top extension.
Burpee without chest-to-floor contact.
Failing to clear the bar on burpee-over-bar.

🦁 WOD 1 — FOUNDATION
Team Relay (3 Athletes)
18-Minute Time Cap

FOUNDATION (Team Relay) opens the team division with a fast-paced, structured relay designed to test pacing, transitions, movement quality, and teamwork. Unlike the individual version, athletes must work one at a time, passing the workload smoothly from one teammate to the next.

This event rewards communication, controlled intensity, and the ability to stay composed under accumulating fatigue. Transitions are everything here—efficient teams win.

🏋️‍♂️ TEAM WORKOUT — RELAY FORMAT
Each Athlete Completes:
Row 500m
Handle must be placed in the cradle before the athlete leaves the rower.
15 Power Cleans

Men Intermediate: 115 lb
Men Novice: 75 lb
Women Intermediate: 75 lb
Women Novice: 55 lb
15 Goblet Squats (Divisional KB)

Men Intermediate: 50 lb
Men Novice: 35 lb
Women Intermediate: 35 lb
Women Novice: 20 lb
10 Burpees Over Bar
Step or jump permitted, must clear barbell.

🏃‍♂️ TEAM FLOW REQUIREMENTS
✔ Relay Style
ONE athlete works at a time.
Athlete A completes all four movements → tags Athlete B.
Athlete B completes full round → tags Athlete C.
Continue rotations until all 3 athletes have completed their full round.
✔ Tag Requirements
Physical tag required (hand-to-hand).
Next athlete may not begin rowing until tagged.
✔ Rowing Standards
Handle must be placed back into the cradle.
Dropped handles must be reset before team may continue.
✔ Barbell & KB Standards
Bars and KBs must remain in designated lanes.
Teammates may not assist with equipment.

⏱ SCORE: Fastest Team Time OR Total Reps at Cap
If all 3 athletes complete their full relay within 18 minutes → score = time.
If time expires → score = total reps completed.
Total Reps Possible:
3 athletes × 40 reps per round = 120 reps
(500m row does not count as reps.)

📋 MOVEMENT STANDARDS
Row
Athlete must stay seated until screen reads 500m.
Handle must be placed, not dropped.
Power Cleans
Barbell starts from floor each rep.
Full hip extension required.
Elbows must clear bar in front rack.
Must be a power clean (not squat clean).
Goblet Squats
KB supported at chest.
Hip crease below knee.
Full extension at top.
Burpees Over Bar
Chest and thighs touch the ground.
Must clear barbell.
Athlete may step or jump.

❌ NO-REP CRITERIA
Dropping the rower handle
No full extension in cleans
Squats above parallel
Burpees without chest-to-floor contact
Not clearing the bar during burpees
Starting early without tag
Judges will call “NO REP” clearly and require repetition.

🦁 WOD 2 — STRENGTH FOR PURPOSE
Individual Event
Max Deadlift — 1 Rep Max
8-Minute Running Clock

WOD 2 brings pure strength to the competition floor with a classic 1-rep-max deadlift. Athletes will have 8 minutes to build to their heaviest successful lift, choosing either conventional or sumo stance based on comfort and capability. This event rewards controlled technique, smart attempt selection, and confident execution.

“Strength for Purpose” reflects the mindset behind this lift: deliberate, focused, and intentional.

🏋️‍♂️ INDIVIDUAL WORKOUT DETAILS
For Max Load (8-Min Window):
Athletes may:

Attempt as many lifts as desired within the time window
Choose any stance: conventional or sumo
Select any loading jumps
Start anywhere they choose (no required opening weight)
Score = Heaviest successful deadlift completed within the 8-minute window.

📋 MOVEMENT STANDARDS
✔ Start Position
Bar starts on the floor
Mixed grip, hook grip, or double overhand allowed
Feet must stay planted
Hands must remain on the bar for the entire lift
Neutral spine and safe setup encouraged (coachable note)
✔ Lockout Position
A rep is successful when the athlete demonstrates:

Full knee extension
Hips fully open
Shoulders behind the bar
Bar motionless at the top
Athlete standing tall and stable
Athlete must hold the bar until the judge gives the “DOWN” command.

✔ Descent
Bar must be lowered under control
No dropping from lockout
After the down command, athlete may guide bar quickly but under control
Bounced reps are not allowed

❌ NO-REP CRITERIA
A rep will be ruled NO REP if any of the following occur:

Athlete does not reach full hip or knee extension
Shoulders remain forward of the bar at lockout
Bar is dropped from the top
Any downward movement before lockout
Excessive hitching
Re-bending knees after reaching lockout
Collars come off and plates slide
Athlete loses grip before receiving the down command
Judge does NOT issue “DOWN” at top of lift
Failed attempts do not end the athlete’s opportunity to continue lifting—they may attempt again immediately.

⏱ SCORING
Individual Score:
Heaviest successful lift (lbs)

Tie-Break
If athletes tie on weight:

Athlete with fewer total attempts wins
If still tied, athlete who hit their heaviest lift earlier in the 8-minute window wins
Judge will record the time of each successful lift.

⚠️ NOTES FOR ATHLETE SAFETY (Optional Athlete-Facing Section)
Warm up thoroughly before your heat
Keep brace tight before pulling
Lift weights you’ve practiced in training
Ask for a reset if you feel unbalanced
Stop immediately if sharp pain occurs
Strength is earned over time—lift with intention and control.

🦁 WOD 2 — STRENGTH FOR PURPOSE
Team Event (3 Athletes)
Max Deadlift — Combined Total Load
8-Minute Running Clock

WOD 2 brings a powerful team challenge to the Kingdom FIT Games with a classic 1-rep-max deadlift performed relay-style in a shared 8-minute window. Each athlete must build to their heaviest successful lift, contributing to the team’s final combined score.

This event rewards smart pacing, clear communication, and intentional attempt planning. Every lift matters. Every athlete adds to the total.

🤝 TEAM WORKOUT DETAILS
For Max Combined Load (8-Min Window):
All three athletes will:

Share one barbell in their lane
Load/unload plates together as needed
Rotate through attempts in any order
Complete at least one attempt each
Build to their own 1-rep max deadlift
Team Score = Sum of ALL 3 athletes’ heaviest successful lifts

Example:
Athlete A: 315
Athlete B: 225
Athlete C: 405
Team Total = 945 lbs

There is no required starting weight and no limit to the number of attempts, as long as they fit within the 8-minute window.

📋 TEAM FLOW REQUIREMENTS
✔ One Athlete Lifts at a Time
Only one team member may attempt a lift at any moment.
Teammates must stand clear of the bar and lifting zone.

✔ Rotation is Flexible
Teams may lift in any order and change order at any time.
Athletes may skip attempts but must complete at least one.

✔ Plate Changes
Athletes may load or unload the bar themselves
Collars must be secured before every lift
If plates slide or collars fall off:
→ The attempt is automatically a NO REP
✔ Attempt Calling
Before each lift, the athlete must declare they are attempting.

Judge confirms:

“Ready?”
Athlete nods or signals
Judge locks onto the lift
✔ Successful Lift
Athlete must wait for the judge’s DOWN command before lowering the bar.

🧍‍♂️🧍‍♀️ MOVEMENT STANDARDS
✔ Starting Position
Bar starts on the floor
Sumo or conventional stance allowed
Any grip allowed (except straps if not permitted)
Feet planted, no stepping during pull
✔ Lockout Position
A successful rep requires:

Full hip extension
Knees fully extended
Shoulders behind the bar
Bar fully controlled
Stable top position
Judge issues DOWN command
✔ Descent Requirements
Bar lowered under control
No slamming/dropping the bar
Dropping at the top = NO REP

❌ NO-REP GUIDELINES
A rep is a NO REP if:

Athlete drops bar from the top
Shoulders fail to finish behind the bar
Hips or knees fail to reach full extension
Knees re-bend after reaching lockout
Bar slips downward before lockout
Excessive hitching
Plates slide or collars fall
Judge does NOT issue down command
Athlete receives help or is touched
Athlete steps forward/backward during lift
Attempt occurs with no collars
All no-rep attempts still count as attempts for tie-break purposes.

⏱ SCORING
Team Score:
Total = Sum of each athlete’s heaviest successful lift

Tie-Break System:
Team with fewer total attempts wins
If equal, team with earliest achieved combined total wins
(Will rely on the timestamp of each athlete’s heaviest lift)
If still tied, Head Judge will review and finalize

⚠️ SAFETY REMINDERS
For team event briefing only:

Communicate loading plans early
Keep hands clear during teammate attempts
Control the bar at all times
Avoid excessive jumps in weight
Judges may stop unsafe attempts immediately
Teams should watch spacing to avoid collisions

🦁 WOD 3 — GRACE & GRIT
Individual Event
9-Minute AMRAP (As Many Rounds and Reps as Possible)
WOD 3 brings a blend of movement quality, consistency, and mental composure. “Grace & Grit” challenges athletes to move with efficiency and control while maintaining steady breathing and rhythm under fatigue. This workout rewards athletes who stay smooth—not frantic.

🏋️‍♂️ INDIVIDUAL WORKOUT DETAILS
9-Min AMRAP:
12 Front Squats

Men Intermediate: 135 lb
Men Novice: 95 lb
Women Intermediate: 95 lb
Women Novice: 65 lb
9 Dumbbell Push Press (Pair of DBs)

Men Intermediate: 50 lb pair
Men Novice: 35 lb pair
Women Intermediate: 35 lb pair
Women Novice: 20 lb pair
15 Russian Kettlebell Swings

Men Intermediate: 50 lb
Men Novice: 35 lb
Women Intermediate: 35 lb
Women Novice: 20 lb
6 Burpees
Chest-to-floor burpees. Step or jump permitted.
Score = Total Rounds + Additional Reps

📋 MOVEMENT STANDARDS
✔ Front Squat
Bar starts in the front rack
Hip crease must clearly pass below knee line
Full extension at top with hips + knees locked
No “power clean into squat” counted as the first rep; must stand fully before squatting
Elbows high to maintain rack position
✔ Dumbbell Push Press
Both DBs start at shoulders
Dip → Drive → Press
Legs may dip once; no re-dip under the DBs (that would become a jerk = NO REP)
Arms fully locked out overhead
DBs must finish stacked above shoulders/midline
DBs lowered under control
✔ Russian KB Swing
KB must travel from between the legs to eye-level or just above
Arms straight (soft bend allowed, but no “curling”)
Hips drive movement—not arms
KB must remain controlled on descent
No reps where the KB fails to reach eye level
✔ Burpees
Chest and thighs touch the floor
Full stand-up at top
Hands overhead not required
No jump-over-bar requirement for this WOD
Step-up permitted

❌ NO-REP GUIDELINES
A repetition must NOT count if:

Front Squat
Hip crease does not reach depth
Athlete does not achieve full extension
KB/BB rests improperly or drops
Athlete collapses elbows excessively
Dumbbell Push Press
Re-dip under the DBs
Biasing one arm (uneven lockout)
DBs fail to reach full extension
Press-out with bent elbows at finish
Using legs excessively (turning into a jerk)
Russian KB Swing
KB fails to reach eye level
Excess arm pull
Loss of control or major swinging deviations
Burpees
No chest-to-floor contact
Not reaching full stand-up
Rolling instead of lifting torso
Poor movement that violates safety
Judges must call “NO REP” clearly and immediately.

⏱ SCORING
Individual Score:
Total rounds + remaining reps completed in 9 minutes

Example:
If athlete finishes 4 complete rounds + 10 reps into the next round:
→ Score = 4 + 10

🔄 STRATEGY NOTES (Optional Athlete-Facing)
Smooth reps on front squats to manage breathing
Push press in small sets to keep shoulders fresh
Use hips to power KB swings
Keep burpees robotic and consistent
This event rewards staying calm and efficient.

🦁 WOD 3 — GRACE & GRIT
Team Event (3 Athletes)
9-Minute AMRAP — Relay Rotation
GRACE & GRIT (Team) tests coordination, pacing, and teamwork under fatigue. Athletes take turns completing full rounds of the workout before tagging the next teammate in line. This WOD rewards teams who move smoothly, maintain standards, and transition with discipline. Clean tagging and steady movement win here—not chaos.

🏋️‍♂️ TEAM WORKOUT DETAILS
9-Minute AMRAP — Relay Format
Athlete A completes 1 full round, then tags Athlete B
Athlete B completes 1 full round, then tags Athlete C
Athlete C completes 1 full round, then tags Athlete A
Continue this rotation until the clock hits 9 minutes

🔁 ONE FULL ROUND =
12 Front Squats

Men Intermediate: 135 lb
Men Novice: 95 lb
Women Intermediate: 95 lb
Women Novice: 65 lb
9 DB Push Press (Pair)

Men Intermediate: 50 lb pair
Men Novice: 35 lb pair
Women Intermediate: 35 lb pair
Women Novice: 20 lb pair
15 Russian KB Swings

Men Intermediate: 50 lb
Men Novice: 35 lb
Women Intermediate: 35 lb
Women Novice: 20 lb
6 Burpees

Standard chest-to-floor burpee
Step or jump allowed

🤝 TEAM FLOW REQUIREMENTS
✔ Relay-Style
Only ONE athlete works at a time
Athlete must complete all 4 movements in the round before tagging
Tag must be a physical touch (hand-to-hand)
✔ Timing
Next athlete may not begin any movement until tag is made
If burpee #6 finishes early, athlete must still tag next athlete before they begin round
✔ Equipment
All equipment must remain in team’s lane
Teammates may NOT adjust weights mid-WOD
All athletes must use the weights assigned to their division
✔ Rotation
Rotation order is fixed once the WOD begins
Teams may not change athlete order mid-event
Athletes must complete full rounds—no partial round sharing

📋 MOVEMENT STANDARDS
Same standards as individual version must apply:

✔ Front Squat
Hip crease below knee
Full extension at top
Must stand fully before rep 1 (cannot clean into first squat)
✔ DB Push Press
DBs on shoulders at start
One dip → one drive
Fully locked-out arms overhead
No re-dip (jerk)
✔ Russian KB Swing
KB reaches eye level
Hip-driven movement
No arm pulling
Controlled descent
✔ Burpees
Chest & thighs touch floor
Full stand at top
No jump requirement
Step-ups allowed

❌ NO-REP GUIDELINES
A rep must NOT count if:

Athlete misses front squat depth
Athlete fails to lock out DB push press
Athlete re-dips under DBs
KB does not reach eye level
No chest-to-floor contact on burpee
Athlete fails to reach full extension at top of burpee
Athlete starts round without being tagged
Teammates assist with movement in any way
Equipment leaves lane
Judges must loudly call “NO REP.”

🧮 SCORING
Score = Total Team Rounds + Additional Reps Completed

Because the event is relay-style, judges must track:

Which athlete is working
Round completion
Remaining reps if time expires mid-round
Example:
If a team finishes 7 rounds + 21 reps:
→ Score = 7 + 21

🫡 NOTES FOR JUDGES & STAFF
Judge follows the active athlete only
Judge ensures depth and lockout every rep
Tags MUST be clear and unambiguous
If an athlete begins early → Stop them immediately and restart after tag
Athletes must stay out of the way until it’s their turn
Consistent enforcement across all heats is essential

🦁 WOD 4 — THE FINAL PUSH
Individual Event
8-Minute Time Cap
This is it — the final test. A head-to-head battle between lungs and mindset. THE FINAL PUSH demands grit, stamina, and the ability to hold form under fatigue. It’s fast, it burns, and it leaves no room for hesitation. Athletes must stay composed through thrusters and box work, then empty the tank on the final row.

This event crowns the athletes who can push through discomfort and finish with conviction.

🏋️‍♂️ INDIVIDUAL WORKOUT DETAILS
For Time — 8-Minute Cap
Row 250m

Athlete must place handle back in cradle before leaving the rower.
21 Thrusters

Men Intermediate: 95 lb
Men Novice: 75 lb
Women Intermediate: 65 lb
Women Novice: 55 lb
15 Burpee Box Step-Overs

Men: 20" box
Women: 16" box
Step-overs required. No jump-overs.
15 Thrusters
Same barbell weight as first set.
Row 250m
Row must be completed fully before the clock stops.
Score = Fastest time, or total reps completed at the time cap.

📋 MOVEMENT STANDARDS
✔ Thruster
Bar begins in the front rack
Full-depth squat: hip crease below knee
Single continuous movement to overhead lockout
No jerking, no press-out
Arms, hips, and knees fully extended at finish
Athlete may squat clean into first rep (allowed)
✔ Burpee Box Step-Over
Chest and thighs must touch the ground
Athlete must stand fully before stepping onto box
Two-footed takeoff not required
Must step up and over, no jumping on or over the box
Athlete must step down on far side (no jumping off)
✔ Row
Monitor must show full distance
Handle must be placed into the cradle (not dropped)
Feet may remain strapped during transitions
Judge must confirm display before athlete moves on

❌ NO-REP GUIDELINES
A rep does not count if:

Thruster
Hip crease not below knee
Bar fails to lock out overhead
Press-out or jerk movement occurs
Bar not controlled through rep
Athlete shortens the movement under fatigue
Burpee Box Step-Overs
No chest-to-floor contact
Incomplete stand-up
Stepping onto the box using hands
Jumping on or over the box
Jumping down
Failing to get both feet on top of the box before stepping off
Row
Athlete leaves before placing handle in cradle
Unfinished meters on monitor
Rower is not reset properly at start
Judges must call “NO REP” clearly and consistently.

⏱ FLOW & TRANSITION NOTES
Athlete begins seated or standing at rower (athlete’s choice).
After finishing each row, handle must be fully secured before leaving.
Bar must stay in lane; athlete may face any direction during thrusters.
Box must remain stable; no tilting or sliding allowed.
Athlete must return to rower for final row before time expires.

🧮 SCORING
Finished under time cap → athlete’s time is score
Time cap reached → score = total reps completed
Reps per workout section:

Row 250m = 1 “section” (not counted as reps)
Thrusters = 21 + 15 = 36 reps
Burpee Box Step-Overs = 15 reps
If athlete ends on burpees or thrusters when time hits 8:00, judge counts final completed rep.

💡 STRATEGY NOTES (Optional Athlete-Facing)
Don’t sprint the first row — settle quickly
Break thrusters early to avoid burnout
Keep burpee box step-overs mechanic and robotic
Stay patient through reps 1–10; attack final 5
Final row is a full send
The closing event rewards controlled aggression and mental toughness.

🦁 WOD 4 — THE FINAL PUSH
Team Event (3 Athletes)
12-Minute Time Cap
The final showdown. “THE FINAL PUSH” for teams is a grind built on trust, pacing, and collective grit. With shared rowing meters and synchronized strain through thrusters and box work, this closer reveals which teams can communicate, rotate smart, and stay calm under pressure. This is an all-out engine test with full-team involvement.

🏋️‍♂️ TEAM WORKOUT DETAILS
For Time — 12-Minute Cap
1. Row 750m (Shared)
One athlete rows at a time
Athletes may switch as often as desired
Teammates may assist with foot straps
Handle must be placed in cradle before switching athletes
All athletes must stay within the team lane
2. 45 Thrusters (Shared)
Men Intermediate: 95 lb
Men Novice: 75 lb
Women Intermediate: 65 lb
Women Novice: 55 lb
Only one athlete works at a time
May partition reps in any way
Barbell must stay in lane
Teams may switch athletes as needed
3. 45 Burpee Box Step-Overs (Shared)
Men: 20" box
Women: 16" box
One athlete works at a time
Reps may be divided however team chooses
Must step ON and OVER the box (no jumps)
Teammates may stand near box but not touch athlete
4. 30 Thrusters (Shared)
Same standards and weights as first thruster set.
Partition however team wants.

5. Row 750m (Shared)
Same rules as opening row.
This is the team’s final push.

Score = Fastest team time OR total reps if capped.

🤝 TEAM FLOW REQUIREMENTS
✔ One Athlete Working at a Time
At no point may more than one athlete perform reps.

✔ Partitioning is Unlimited
Teams may divide thrusters and burpee step-overs however they want:

Singles
Small sets
Big chunks
Athlete-specific roles
✔ Rower Transitions
Handle must be docked each time
Athletes may switch quickly but must keep rower stable
Incoming athlete cannot touch handle before it is docked
✔ Communication
Because this WOD is long and shared:

Teams must use clear cues
Judge will not manage rotation order
Only movement standard enforcement

📋 MOVEMENT STANDARDS
✔ Thruster
Full squat: hip crease below knee
Bar moves in one motion to overhead lockout
No re-dip, no jerk
Feet must stay planted
Full extension required at top
Bar must be controlled on descent
✔ Burpee Box Step-Overs
Chest & thighs touch ground each rep
Full stand before stepping onto box
Step ON and OVER the box
Must step down (no jumping off)
Hands not allowed on box
Both feet must touch top of box before stepping off
✔ Row
Monitor must show full meters
Handle must be placed in cradle
One athlete rowing at a time
Judge must verify distance at completion

❌ NO-REP GUIDELINES
Thruster
Missing depth
No lockout
Press-out / jerk
Dropping bar early
Bar not controlled
Burpee Box Step-Overs
No chest-to-floor
Using hands to climb box
Jumping onto or over the box
Jumping off box
Only one foot touches box before stepping off
Row
Athlete switches before handle is docked
Incomplete meters
Rowing while another athlete touches the handle
Team Flow
Two athletes working at once
Touching or guiding a teammate
Leaving equipment outside the lane
Box movement interfering with safety
Judges must clearly call “NO REP” and correct athletes immediately.

🧮 SCORING
Team Score:
Fastest time if team finishes under 12 minutes
If capped: total reps completed before 12:00
Rep Counting Guide:
Thrusters: 45 + 30 = 75 reps
Burpee Box Step-Overs: 45 reps
Rows = counted only as completed sections
Max reps before final row = 120 reps
Judge must track:

Thruster reps
Burpee step-over reps
When team transitions to final row
Total reps at cap
Any penalties

🫡 JUDGE RESPONSIBILITIES
Verify movement standards
Count reps accurately
Monitor transitions and handle placement
Ensure one athlete works at a time
Prevent unsafe switching
Communicate clearly
Submit final team score immediately