S4G 2025 WOD Standards


WORKOUT 1

2 minutes - max cal ski

  • Rest 1 minute - 

8 Minute AMRAP

8 Burpee Box Get Over  (48”/40”, 40”/30”)

10 D-ball over box (100/80#) (80/50#) 

12 Calorie Ski


At 3, 2, 1. Go athletes will start on the ski erg - one athlete working at a time, switching as needed, until the 2 minute mark.  At 2 minutes, calories will be noted for score one. 

Athletes will rest until the 3 minute mark.

At 3 minutes, the 8 minute AMRAP begins with 8 burpee box get overs.  These may be split between athletes any way.  Next, athletes will move to 10 D-balls over the box.  Athletes will clean the d-ball and pass it over the box, with the ball touching the ground on each side.  One athlete may stand on each side of the box.   Once completed, athletes will move back to the ski erg to complete 12 cals split any way between partners.  Score is number of rounds and reps completed in the 8 minutes.


Movement standards:

Burpee box get overs:RX - 48/40”, Scaled 40/30”Athletes will begin on one side of the box, perform a burpee facing the box, then get onto the other side of the box however they choose, with hands and both knees or feet touching the box and landing on the ground on the other side of the box. The athlete must touch the chest and thighs to the ground during the burpee portion.


D-ball over box:RX - #100/80,  Scaled - #80/50The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball has crossed over the box and landed on the ground on the other side of the box.   There is no requirement for one athlete to be on each side of the box, but it is allowed.




WORKOUT 2

20 Power Snatch (135/95#)

200M Partner Run (holding band)

40 GHD Sit Ups

20 Clean & Jerk (165/115)

200M Partner Run (holding band)

40 GHD Sit Ups

Starting @10 minutes, take 6 minutes to build to

Athlete 1 - Power Snatch + Hang Snatch

Athlete 2 - Power Clean + Hang Clean

At 321 go, one athlete will start on the barbell with power snatches.  These may be split any way between partners.  After 20 snatches, the pair will run 200 meters together, holding a band.  The band must be held by both athletes for the entire run.  Once the run has been completed, athletes will move to the GHD and perform 40 GHD sit ups, splitting the 40 reps any way between the pair.   Once the GHDs are completed, the athletes will repeat the same sequence, but change the snatches to clean and jerks.
**Athletes are responsible for changing their own weights
Tie break - time for first round
For the max lifts, the first snatch/clean is from the floor and must be power, the 2nd lift is from the hang position and may be power or squat
Movement Standards:Power Snatch:  the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line at the end of the rep.
Partner Run: Athletes must both hold the rope for the entire 200 meters, from the time they leave their lane until the time they return to their lane.  A penalty will be issued for dropping the rope.
GHD Sit Up:  Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads.  The athlete must touch the ground or designated riser with both hands before returning to the seated position.  The rep is credited when both hands touch the foot pads.  Hips must be on the back side of the GHD seat pads.
Clean & Jerk:  The lift must begin with the barbell on the ground.  Any style of clean is permitted, except a hang clean.  The barbell must make contact with the shoulders.  It's not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.   The athlete must complete the  clean before moving on to the jerk.
The barbell must come to full lockout overhead with hips, knees, and arms fully extended, and the bar directly over the heels.

Ab-Mat sit up (scaled):Movement begins with the athlete laid back, shoulders touching the ground and hands touching the floor above the head.  Once hands and shoulders have made contact with the floor, the athlete will sit up and touch the tips of the toes.  Feet may be in the butterfly position.  

WORKOUT 3

Buy in - 65/50 cal echo bike
Then, 

21-15-9

Synchro front squat (115/85)

Pull up

Handstand pushups



At 321 go, one athlete will get on the bike and start accumulating calories. Calories may be split any way between partners until the 65/50 cal mark is reached. Once calories have been completed, athletes will move to synchro front squats. They will complete 21 synchro front squats (synchro at bottom and top of squat), then move on to 21 pull-ups. The pull ups may be split any way between the athletes. The chin must clearly be above the bar for the rep to count.  Once pull-ups are completed athletes will move to the wall for handstand push ups.  One athlete will work at a time to complete the reps and athletes may split the reps any way. Once all HSPU are completed athletes will repeat this sequence for the 15s and 9s
Tie break is time that calories on the bike are completed.

Movement Standards:
Front Squat:  The barbell will be cleaned from the floor (can squat clean into the first rep) and supported in the front rack position.  The athletes must descend until the hip crease passes below the top of the knee, achieving full depth, and then return to a standing position with the hips and knees fully extended while keeping control of the bar in the front rack.  Both athletes must be in sync at the bottom of the squat as well as the top.


Pull-Ups: the athlete must begin each rep from a dead hang with arms fully extended and feet off the ground.  The chin to clearly pass above the horizontal plane of the bar and for the arms to return to full extension at the bottom.  Strict, kipping, or butterfly pull-ups are permitted


Handstand Pushups: Athletes must begin in a fully extended handstand position against a wall, with arms locked out, heels in contact with the wall, and the body in a straight line. The athlete then lowers until the head touches the floor, before pressing back up to a fully extended position. Athletes must keep their hands within a marked box on the floor.  Strict or kipping HSPU are allowed.

Ring Rows:The athlete begins with their body positioned under the rings, heels on the ground, and arms fully extended. The body should form a straight line from shoulders to heels, maintaining a rigid plank position throughout the movement. To complete a rep, the athlete pulls the rings toward their chest until the rings make contact below the collarbone, with elbows clearly passing behind the torso. At the bottom of each rep, the arms must return to full extension before initiating the next pull.


Hand Release Push Ups:The movement begins with the athlete in a plank position, with the body in a straight line from shoulders to heels, and hands placed just outside the shoulders. The athlete lowers their body to the ground in a controlled manner until the chest, thighs, and hips make contact with the floor. At the bottom of the rep, both hands must be lifted completely off the ground—this is the "hand-release" portion and ensures a full reset between reps. After releasing the hands, the athlete presses back up to the starting plank position, maintaining a rigid body line throughout. Elbows must fully extend at the top before beginning the next repetition.