Workouts

Come prepared to compete from the moment you arrive to register, and expect the unexpected. We do not plan to spoil the all the surprises we have in store for you on this page, but check here for some general descriptions, likely movements, and even some event descriptions as the event draws near. Can’t wait to know more about what’s in store? Check out the movement/ability requirements for each division on the Divisions and Standards page.

Still not enough? For those of you who can’t wait until your birthday to open your presents, either, here are some hints:

  • Snatch Ladder
  • Wall Balls
  • Bar Muscle ups
  • Ring Muscle ups
  • Pull ups
  • Double Unders
  • Heavy D-balls
  • Barbell Thrusters/Front Squats/Deadlifts
  • Dumbells
  • Rope Climbs
  • Burpees
  • Boxes

WODGODZ 2017 Second Released WOD

Capaneus’ Climb

21/15/9 Thrusters
Alternating with
3/2/1 Rope Climbs

Example: 21 Thrusters/3 Rope Climbs, 15 Thrusters/2 Rope Climbs, 9 Thrusters/1 Rope Climb

PRO: 135/95 Thrusters, Men-12′ Legless Rope Climb with Seated Start Feet off the Floor, Women-12′ Legless Rope Climb

RX: 115/75 Thrusters, Men: Legless 12′ Rope Climb, Women: 12′ Rope Climb

Masters: 95/65 Thrusters, 12′ Rope Climb

Scaled: 75/55 Thrusters, 21/15/9 Jumping Pull-ups

Teams: 27/21/15/9 at 115/75 Thrusters, 1/2/3/4 12′ Rope Climbs (the athlete that does 27 Thrusters does 1 12′ Rope Climb, etc)