WODs for the Same-Sex and Mixed-Sex Pairs (MM | FF | MF) Event October 21, 2023
Novice, Intermediate, and Masters
October 21, 2023
WOD 1
Got a better WOD 1 Name? Submit it in the form below ▼ and if you are the FIRST one to come up with the name, AND we use it, we’ll comp your entry fee!
“Hoppin’ and Poppin’!”
4 Rounds for Time;
8-Minute Time Cap
Intermediate:
20 Synchro Alternating Dumbbell Snatch (50#/35#)
50 Double-Unders
Novice / Masters:
20 Synchro Alternating Dumbbell Snatch (35#/20#)
50 Single-Unders
Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.
At 3-2-1 Go! both Athletes perform 20 synchro alternating Dumbbell Snatches. Once all 20 synchro dumbbell snatches are completed, then one athlete will start the 50 Double-Unders or 50 Single-Unders. After the Double-Unders or Single-Unders are completed, both athletes will start round two.
WOD 1 STANDARDS
SYNCHRO ALTERNATING DUMBBELL SNATCH
The Dumbbell Snatch will start with both dumbbells on the ground. Both athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Athletes must alternate arms after each repetition. Athletes must switch hands when the dumbbell is on the ground. The non-lifting hand or arm may not make contact with the legs or any other parts of the body during the repetition. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body. The rep is credited once both athletes have reached lockout. Dropping the dumbbell will result in a no rep.
The movement will be considered synchro at two points: Both dumbbells touching the floor and both Athletes standing fully upright, fully locked out with dumbbell overhead.
DOUBLE-UNDERS
This is the standard double-under in which the rope passes completely under the feet twice for each jump. This must be a two-foot jump.
SINGLE-UNDERS
This is the standard single-under in which the rope passes completely under the feet once for each jump. This must be a two-foot jump. The rope must spin forward for the rep to count.
WOD 2
Got a better WOD 2 Name? Submit it in the form below ▼ and if you are the FIRST one to come up with the name, AND we use it, we’ll comp your entry fee!
“3-1-2? It’s So Complex!”
7-Minute
Heaviest Completed Complex for each athlete:
3 Deadlift
1 Hang Clean
2 Front Squats
Score is combined maximum loads used to successfully complete the complex.
Example: Athletes 1’s highest load used to successfully complete the complex was 155#. The partner was able to successfully use 135#. The score would be 290#.
The WOD begins with an empty bar on the floor and appropriate plates nearby to accommodate 300# (Male Intermediate) , 250# (Male Novice/Masters) and 185# (All female) including the bar.
At 3, 2, 1 Go! Athletes will load the bar with the weight the first Athlete performing the complex wants. Both Athletes can help load and unload the bar. Athlete 1 will perform 3 conventional deadlifts, then 1 hang clean, and then 2 front squats without letting go of the bar. After the 3rd deadlift the bar cannot touch the ground again until the 2 front squats are complete. Once the bar is in the front-rack position it cannot be lowered out of this position until the 2 front squats are complete. If the complex has been started and the bar is off the ground at the buzzer, the athlete may finish the complex.
WOD 2 STANDARDS
CONVENTIONAL DEADLIFT
The Athlete will use a conventional stance (hands outside knees) and deadlift the bar to full hip extension, using any hand grip the Athlete chooses, and finishing with shoulders behind the bar at the top. The arms must be straight throughout. The bar is then lowered quickly to the floor without bouncing and without the hands leaving the bar. This is repeated until 3 reps are complete.
HANG POWER CLEAN
After the 3rd deadlift, while standing upright, the hang clean will be performed. The first movement is bending at the hip and lowering the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with elbows in front of the bar with knees and hips fully extended.
FRONT SQUAT
After performing 1 hang power clean the Athlete will perform 2 front squats. A rep is completed by maintaining the bar in the front-rack position, lowering the hip crease below the top of the knee and then standing up until the hips and knees are fully extended. Any grip is permitted as long as the bar is in the front-rack position.
WOD 3
Got a better WOD 3 Name? Submit it in the form below ▼ and if you are the FIRST one to come up with the name, AND we use it, we’ll comp your entry fee!
“Toss it, I’m Over It!”
Max Cal and Rounds + Reps
13-Minute AMRAP
Intermediate:
Athlete A: Row
Athlete B:
5 Pull Ups
10 Floor Press (50#/35#)
15 Wall Balls (20#/14#) (10’/9′)
20 Box Overs (24”/20”)
Novice/Masters:
Athlete A: Row
Athlete B:
5 Ring Rows
10 Floor Press (35#/20#)
15 Wall Balls (14#/10#) (10’/9′)
20 Box Overs (20”/20”)
Score A: Calories Rowed
Score B: Rounds + Reps completed
At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Box Overs. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.
WOD 3 STANDARDS
ROWING
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!
PULL-UPS (Intermediate)
Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP– No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps.
RING ROWS (Novice/Masters)
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP– No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.
FLOOR PRESS
Floor Press starts with the Athlete laying on the ground and one dumbbell in each hand and arms fully locked out at the top. The Athlete will bring the dumbells down until both elbows touch the ground and then press up until full lockout. Rep is complete when arms return to fully locked out position.
BOX OVERS
Athletes start by standing with two feet on the floor. All Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side.
Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete’s body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. Athlete may not use their hands on their legs or knees to assist with the box over. The dismount must be on the opposite side of the box.
WALL BALL
Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.
WOD 4
Got a better WOD 4 Name? Submit it in the form below ▼ and if you are the FIRST one to come up with the name, AND we use it, we’ll comp your entry fee!
“Get on Up ‘n Git Down”
For Time
10-Minute Time Cap
Intermediate:
42-30-18
Sumo DL High Pulls (95#/65#)
21-15-9
Synchro Burpees over Same Bar
Novice / Masters:
42-30-18
Sumo DL High Pulls (65#/45#)
21-15-9
Synchro Burpees over Same Bar
Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.
At 3, 2, 1 Go! One Athlete will start doing the Sumo Deadlift High Pulls. One Athlete works while the other rests. Once all 42 Sumo Deadlift High Pulls are complete, both Athletes will start on the Synchro Burpees over the bar. Once the 21 Burpees are done, one Athlete will start on the Sumo Deadlift High Pulls again. The workout ends when all reps are complete or timer hits 10 minutes.
WOD 4 STANDARDS
SUMO DEADLIFT HIGH PULL
Sumo Deadlift High Pull begins with the bar preloaded and ready to go. Athlete may be in the sumo stance prior to “Go” but may not touch the bar before “Go.” Upon “Go” Athlete will grab bar with hands inside legs and lift bar to mid-chest height (a bit lower than the clavicle which is more standard). Elbows should be above the bar at the end of the movement, not below. This is not a reverse curl. The bar will then be lowered until the plates touch the floor and repeated until required reps are completed.
SYNCHRO BURPEES OVER THE BAR
Synchro Burpees with one Athlete on each side and parallel to the bar. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground. Stepping and/or jumping back to the starting position are both permitted. All Athletes may jump, single-legged jump, or step over the bar. Synchro will be when both Athletes are on the ground and both athletes getting over the bar.
UNCOMMON MOVEMENT CLAUSE
We don’t state every possible scenario that might be possible or allowed for our movements. We try to clearly state the minimums required for reps to be accepted. If we don’t explicitly state whether you can or can’t do something then the final step you should take is to consider the “Uncommon Movement Clause.”
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 Festivus Games, LLC of any questionable movement before the workout.
FINALS WOD
There will be no FINALS WOD for this event. The top three Teams after all the WODs above are complete, in each division, are podium champs.
STANDARDS VIDEOS
We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications.
TIE BREAKER
Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event.
If two Athletes/Teams are tied, the scoring system/leaderboard will look to see which Athlete/Team had the most, highest placements. If Athlete/Team A place 1, 1, 1, 6 and Athlete/Team B placed 2, 2, 2, 3 then Athlete/Team A wins the tie breaker. If both Athletes/Teams had the same best placings then the Athlete/Team who won WOD 1 is the tie breaker. It continues in this manner until it finds the overall better Athlete/Team.
ADAPTIVE OR PARTICIPATION VS. COMPETING
Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it’s important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren’t verbally calling “No Rep!” even though they will not be counting the reps not done to standard.
EQUIPMENT ALLOWED
Q: What equipment can be worn?
A: Gloves, wrist wraps, belt, elbow/knee sleeves, “lifter” shoes.
Q: Can I wear deadlift straps? (anything that wraps around the bar that reduces a need to grip)
A: No, deadlift straps are NOT allowed. No Versa Gripps!
Q: Can we bring our own rope?
A: Yes and your own rope is the only equipment of your own that you can use during the competition.
Q: This maybe a dumb question but are ammonia packets allowed?
A: Ask your Host when you get to the event, however, we’d advise against it as it’ll take time you are not likely to have to spare.