Gorilla Games 2025

The Championship WOD. The end all be all. What everyone wants to make it to, but everyone dreads at the same time. 

We have hit a lot of lower body today. 

FOR TIME l FASTER IS BETTER

21-15-9

Bench Press

Dips

RX l 

185/125 lbs & Ring Dips

INT l

135/85 lbs & Box Dips

WOD 1 - Endurance

Score = total combined calories

20:00 Death by Calories

RX l Bike

Male - 20

Female - 15

INT l Bike

Male - 15

Female - 10

Rounds will alternate - bike, row, bike, row, etc. until 20 minutes (10 rounds each) or failure of reaching calorie goal.

*each athlete starts at 0:00 completing given cals (20/15). Continue until failure to complete calorie goal in 60s TC or through 10 rounds. The 10th round is a tie break. Go hard!

**tie goes to the bike (aka no rep)

RX l Row

Male - 23

Female - 18

INT l Row

Male - 15

Female - 10

*Tie goes to the rower (aka no rep)

*either athlete (M/F) can do either station. At 10 rounds, or failure, they will stop. One will Bike and one will Row. Athletes will not be doing both machines.

*if completed 9 rounds - the 10th minute is a tie break. Go for broke and get max calories.

*if failed out before 20:00 wait/rest until the round cap to tally totals.

*every round starts with a blank screen - calories at 0. Roll over cals do not count.

WOD 5 - Hybrid
AMRAP 10:00
5 Clean & Jerk
50 Drag Rope Double Under
25 Heavy Wall Ball
50 Drag Rope Double Under
RX l
C&J l 205/155 lbs
WB l 35/20 lbs
INT l Single Unders
C&J l 135/85 lbs
WB l 20/14 lbs
*Split reps in any way
Only 1 athlete active a time. Each team will be given 2 bars (loaded accordingly) 2 wallballs and 2 drag ropes.
Both members will begin in the starting zone and one will remain there until tagged in by the other. At the 3, 2, 1, GO… one athlete will proceed to the movement area and begin reps for Clean and Jerk. Athlete can do any number of reps before coming back to tag in their partner. At which point the partner will take over where the first athlete left off. This will continue for the AMRAP of 10Min.
At the time limit of 10 minutes no extra reps will be counted. Any movements that are partially completed will NOT be credited. Therefore a clean without a jerk will not count. A jerk without full extension after the catch will not count. A wallball floating through the air on its way to the target line, will not count.
**Movement Standards**
Clean and Jerk -
Any style clean (squat/power) and any style jerk (push/split) is allowed. Rep is credited as you extend back to a tall position with the bar clearly overhead.
Wall Ball -
The first rep cannot be a squat clean. Full extension standing with ball held at your chest begins the rep. Athlete will drop to a full squat with the butt coming below the knees and breaking 90* in the bottom. Upon standing athletes will throw the ball upward to the respective 10/9 foot target lines. The mid section of the ball must break the plane, not just the top of the ball. Athletes can catch and repeat or reset after each rep.
Double/Single Unders -
The rope will pass under the feet without interruption once or twice according to your RX/INT standards. Rep is credited after the rope passes underfoot. 

WOD 4 - Gymnastics
“Rip It and Grip It”
FOR TIME
RX l
100 Toes to Bar
50 C2B
35 Bar Muscle Ups
INT l
100 Hanging Knee Tuck
50 Pull Ups
100 Ring Rows

TC - 12:00
*Split reps in any way
**Movement Standards**
Toes to Bar -
Both feet hit the bar simultaneously and return back underneath slightly behind the bar. Feet cannot come back to the floor between reps unless athlete is performing singles.
Chest to Bar -
Full extension of the arms in the deadhang, pull to chest visibly making contact with the bar. Feet are not allowed to come above the waistline.
Muscle Up -
Full extension of the arms in the deadhang, pull clearly over the bar and back to full arm extension at the top. No assistance from the rig, bands or other. Must retain a full grip of the bar during the pull, athlete is allowed to reset at the top. Feet are not allowed to come above the waistline.
Hanging Knee Tuck -
Feet must visibly cross the plane behind the body in the hanging position and feet come above the hip line at the top of the movement. Any grip style is allowed.
Ring Rows -
Feet will be placed across the tape line on the floor, at the start of the movement the hips and butt must come off the floor and remain off the floor until the end of the rep(s). Arms moving from full extension to hands pulling in fully to outside the chest.
Pull Ups -
*any style allowed - from a full extension at the bottom of the pull to chin over the bar at the top. Contact does not need to happen with the bar.

WOD 3 - Strongman

3 Rounds (ea.) l FOR TIME

TC - 10:00
6 Sandbag Cleans (over shoulder)
6 Sandbag Shoulder Squats
6 Sandbag Cleans (over shoulder)
RX l
RND 1 l 130/70 lbs
RND 2 l 150/100 lbs
RND 3 l 200/130 lbs
INT l
RND 1 l 70/40 lbs
RND 2 l 100/70 lbs
RND 3 l 130/100 lbs
*Performed as You Go, I Go - only 1 athlete at a time. If one partner is unable to complete the weight the other partner CAN continue for half points.
**Movement Standards**
Cleans - the bag must start on the ground, not resting or supported on anything. The athlete will pick the bag up and throw it over their shoulder. Athletes are not allowed to drop (duck) under the bag. Turn around and repeat.
Upon completing 6 cleans the athlete will pick the bag up (again) and place it on their shoulder to perform the squats.
Squats - hips, shoulders and knees to full extension. Holding the bag at your shoulder drop to a full depth squat and extend fully before performing the next squat.
After completion of the 6 squats resume 6 more cleans. Once one athlete is finished with their first weight the second athlete may begin.

WOD 2 - Strength
Score = total combined weight
In a time limit of 15:00 find a total load
RX l
• Front Squat
• Back Squat
• Overhead Squat
INT l
• Front Squat
• Back Squat
• Push Press
*each team will be given 2 bars (a 35 and a 45 lb)
*with those 2 bars you’ll be given 15Min to find a combined total for the 3 above lifts
*alternate between lifts as needed
*only reps started before the 15Min cap will count
*only full ROM movements will count
*complete movements in any order
*squat standards -
From the floor or rack, started at full extension and squat to break parallel (90*) or clearly having the hips drop to below knee height. Then driving from the bottom to again reach full extension before racking or dropping the bar.
Any grip on front squats is allowed.
Any movement to get bar overhead is allowed for the OHS.
*push press standards -
From the rack or the floor, starting at full extension (front rack position) dip and drive the bar overhead. Must be caught in full extension with arms locked and bar overhead. Bar cannot be in front of the head at extension and athlete is not allowed to drop back under in the catch position (aka a push jerk).