CHAMPIONSHIP WOD: Final Exam

2-Person Same Sex Teams
For Time
Time Cap: 18 Minutes

RX

• 400m Team Run

• 100 Team Tandem Box Jumps (24"/20")

• 80 Total Chest-to-Bar Pull-Ups

• 60 Total Clean & Jerks (135/95 lb)

• 200 ft Team Farmer Carry (70/53 lb)

• 400m Team Run

Tie-Break: Time after the 60 Clean & Jerks.

Intermediate

• 400m Team Run

• 80 Team Tandem Box Step-Overs

• 60 Total Pull-Ups

• 60 Total Clean & Jerks (95/65 lb)

• 200 ft Team Farmer Carry (53/35 lb)

• 400m Team Run

Tie-Break: Time after the 60 Clean & Jerks.

Beginner

• 300m Team Run

• 60 Team Tandem Box Step-Overs

• 50 Total Ring Rows

• 60 Total Dumbbell Clean & Push Press

• 200 ft Team Farmer Carry

• 300m Team Run

Suggested Weights

• Men: 35 lb dumbbells

• Women: 20 lb dumbbells

Tie-Break: Time after the 60 Dumbbell Clean & Push Press.

Standards

• Partners complete the runs together.

• Tandem box jumps/step-overs require both athletes to move simultaneously.

• Chest-to-bar, pull-ups, clean & jerks, and ring rows are total team reps and may be split however the team chooses.

• Both athletes perform the Farmer Carry together.

This format creates constant movement, allows stronger athletes to strategically absorb more work, and produces dramatic finishes as teams race through the final carry and sprint to the finish. It's exactly the kind of high-volume championship event that feels worthy of deciding the overall winner.

For Time

Time Cap: 10 Minutes

FREEDOM (RX)

50 Synchro Thrusters (95/65 lb)

50 Synchro Toes-to-Bar

50 Synchro Burpees

Score: Time

INDEPENDENCE (Intermediate)

50 Synchro Thrusters (75/55 lb)

40 Hanging Knee Raises

50 Synchro Burpees

Score: Time

LIBERTY (Beginner)

40 Synchro Dumbbell Thrusters (25/20 lb)

40 Sit-Ups

40 Synchro Up-Downs (No Push-Up)

Score: Time

Standards

✅ Both athletes must reach lockout together on every thruster.

✅ Toes-to-Bar/Knee Raises may be split as desired, but both partners must perform the movement simultaneously.

✅ Burpees (or Up-Downs) are synchronized. Both athletes must finish each rep together before beginning the next.

This progression keeps all three divisions moving similarly while matching the appropriate skill level for each.

For Time

Time Cap: 15 Minutes

RX

80 Deadlifts (225/155 lb)

60 Synchro Burpees
Both athletes must complete each burpee together.

40 Shoulder-to-Overhead (135/95 lb)

Partners may divide the deadlifts and shoulder-to-overhead however they choose.

Score: Time

Tie Break: Time after completing the 60 Synchro Burpees.

Intermediate

80 Deadlifts (185/125 lb)

60 Synchro Box Step-Overs (24/20")

40 Shoulder-to-Overhead (95/65 lb)

Partners may split all barbell work as desired.

Score: Time

Tie Break: Time after completing the 60 Synchro Box Step-Overs.

Beginner

60 Dumbbell Deadlifts

40 Synchro Box Step-Overs (20")

30 Dumbbell Push Press

Suggested Dumbbells

• Men: 35 lb

• Women: 20 lb

Partners may split the dumbbell movements however they choose.

Score: Time

Tie Break: Time after completing the 40 Synchro Box Step-Overs.

Movement Standards

Deadlift

• One athlete works at a time.

• Repetitions may be divided however the team chooses.

• Barbell must reach full lockout with hips and knees extended.

Shoulder-to-Overhead

• One athlete works at a time.

• Any style is permitted:

  • Strict Press

  • Push Press

  • Push Jerk

  • Split Jerk

• Rep counts when elbows, hips, and knees are fully extended with the bar under control overhead.

Synchro Burpees

• Athletes must perform every burpee together.

• Both athletes' chests and thighs must touch the floor.

• Both athletes must jump and clap overhead simultaneously before beginning the next repetition.

Synchro Box Step-Overs

• Athletes begin on the same side.

• Both athletes must be on top of or over the box together before descending.

• Both feet must touch the floor on the opposite side before the next repetition begins.

Why This Workout Works

This event shifts the competition from pure conditioning into strength endurance.

• Heavy barbell cycling rewards smart strategy and communication.

• Synchronized movements force constant teamwork and pacing.

• Teams that sprint the deadlifts too aggressively will pay for it during the shoulder-to-overhead.

• The tie break creates separation before the final lifting segment, making every synchronized rep matter.

This is an excellent second event because it naturally builds toward a fast, dramatic final workout where the championship can still be won. One change I would strongly recommend is replacing the synchronized box jump overs with synchronized burpees for the RX division. Burpees are easier to judge, safer under fatigue, and create a more exciting visual for spectators while keeping the intensity high.