WOD 1 - Graveyard Shift

Goal: Complete as many full rounds as possible of clean & presses, burpees, and an overhead plate walk.
Start with 10 clean & presses, then drop into 10 over-the-bar burpees. After that, take your plate outside for a distance overhead carry. Each of the three sections counts as 1 point—stay consistent, move quick, and squeeze in every section you can before time runs out.

Details: 9 minute Time Cap

Equipment: 2 Barbells (Male/Female)

✅ Scoring: 1 point per completed section (C&P = 1, Burpees = 1, OH Walk = 1)
🏆 Goal: Most rounds/sections completed in 9 minutes

Movement Standards:

🔹 Clean & Press

• Bar starts on the floor, must be cleaned to the shoulders in one or multiple motions.

• From the front rack, press to full lockout overhead (arms, hips, knees fully extended).

• Bar must pass through a full range of motion without re-dipping under the press.

• No push jerk allowed unless allowed for scaling.

🔹 Over-the-Bar Burpees

• Chest and thighs must touch the floor.

• Athlete must jump with a two-foot takeoff or step over the barbell

• The jump can be lateral or facing the bar.

🔹 Plate Overhead Walk

• Athlete must walk with a plate held directly overhead (arms extended and elbows locked out).

• Plate must stay over the head, not resting on shoulders or head.

• If plate drops below head level, stop and reset from that point.

• Distance is down and back.

WOD 2 - Soul Snatchers

Time Cap: 8 minutes

Equipment:

• Dumbbells (4x 50s, 4x 35s) (Open: 35s/20s)

• 2 SkiERGs

• 4 Mats

1. Buy-In: 50 Alternating DB Snatches (sync at ground)

2. Sync Core: 50 Sync Knuckles-to-Toes Crunches

3. SKI ERG: Max Meters Remaining Time (tap in/out as needed)

✅ Scoring: Total meters skied after buy-in
🏆 Goal: Get through buy-in/core fast to maximize SKI meters!

Movement Standards:

🔹 Alternating DB Snatch (SYNC at ground)

• Dumbbell starts on the ground; athlete snatches to overhead in one motion.

• Hips, knees, and elbow fully extended with control at the top.

• Both partners must touch the dumbbell to the ground at the same time before next rep.

• Arms may switch on the ground or mid-air.

🔹 Sync Knuckles-to-Toes Crunch

• Both athletes must start on the ground, knees bent or legs straight.

• Touch knuckles to ground behind the head, then crunch up to touch hands to toes or shoes.

• Must touch at the top at the same time to count as a synchronized rep.

🔹 Ski ERG (Score Only)

• No form standard for skiing, but both handles must be used properly (no single-arm pulls).

• Any technique is acceptable as long as meters accumulate and partner switching is smooth.

WOD 3: You Go, I Die

Goal: Alternate full rounds with your partner and complete as many reps as possible in 10 minutes.
While one partner works through goblet squats, box step-ups, and front squats, the other rests. Then switch. Trade off fast, stay sharp on form, and aim for clean, unbroken rounds. Every rep counts—your job is to leave nothing in the tank when it's your turn.

Time Cap: 10 Minutes (Open - 8 Minutes) 

Equipment:

• 1 DB (Goblet: 55/35) (Open: 40/25)

• Box (24/20”)

• Barbell for Front Squats (135/95) (Open: 115/75)

• 10 Goblet Squats

• 8 Box Step-Ups (weighted optional)

• 6 Front Squats (from ground or rack)

✅ Scoring:

• 1 round = 36 reps

Final score = Total reps (e.g. 5 rounds + 18 reps = 198)

Movements:

• Dumbbell held close to chest (vertical or horizontal).
• Hip crease must clearly pass below the knee at the bottom.
• Stand fully upright at the top (hips and knees extended).
• No resting DB on shoulders or belt.

• One foot must contact the box at a time.
• Hips and knees must reach full extension on top of the box.
• Athlete must fully stand on box before stepping down (no jumping allowed).Box height: 24”/20”.

• Bar must be in front rack position.
• Hip crease below knee at bottom.
• Full extension at the top.
• No bouncing or resting on legs.

WOD 4 - No Rest for the Wicked

Time Cap: 10-Min AMRAP

Equipment:

• 2 Hex Bars (225/180) (Open: 185/145)

• 2 Kettlebells (55/35) (Open: 35/20)

• 1 Tank

• 10 Hex Bar Deadlifts

• 20 KB Swings

• Tank Push (Down & Back)
  → Then switch partners (wait for judge’s “GO” before next partner starts)

✅ Scoring: 1 point per completed station
🏆 Goal: Tag-team hustle, smooth transitions, max stations

Movements:

🔹 Hex Bar Deadlift

• Start with bar on the ground.

• Lift to full extension: hips and knees locked out, shoulders behind the bar.

• Must control bar to the ground—no dropping.

• Both hands on bar, no mixed grip required.

🔹 Kettlebell Swing (Russian)

• KB must swing to eye level or higher.

• Arms straight at the top, hips and knees fully extended.

• Bell must travel back between the legs on each rep.

• No snatching or pushing overhead.

🔹 Tank Push

• Push from designated handles.

• Entire tank must cross turnaround lines both down and back for 1 full rep.

• No dragging, lifting, or piggybacking tank with other equipment.

• Hands must remain on tank until it crosses the line.

Uncommon Movement Clause

We can't state every single possible scenario that might be allowed for the movements. Below, we will try to clearly state the minimums required for reps to be accepted. If we don't explicitly state whether you can or cannot do something and you still have questions, then the final step you should take is to contact FitClub or talk to the Head Judge, Miriam Almquist (miriama.fitclub@gmail.com), prior to the FitGames.

Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the judge and FitClub of any questionable movement before the workout.