WODGODZ VII

INDIVIDUAL EVENT 1 - CHIPPER (2012)

Total Time: 15 Minutes

Scoring: Total Time

ELITE

10 Overhead Squats (155/105)

10 Box Jump Overs (24”/20”)

10 Axle Bar Thrusters (135/95)

10 Cleans (205/125)

10 Toes to Bar

10 Burpee Ring Muscle Ups

10 Toes to Bar

10 Cleans (205/125)

10 Axle Bar Thrusters (135/95)

10 Box Jump Overs (24”/20”)

10 Overhead Squats (155/105)

RX

10 Overhead Squats (135/95)

10 Box Jump Overs (24”/20”)

10 Axle Bar Thrusters (115/85)

10 Cleans (185/115)

10 Toes to Bar

10 Burpee Ring Muscle Ups

10 Toes to Bar

10 Cleans (185/115)

10 Axle Bar Thrusters (115/85)

10 Box Jump Overs (24”/20”)

10 Overhead Squats (135/95)

INTERMEDIATE

10 Overhead Squats (115/85)

10 Box Jump Overs (24”/20”)

10 Axle Bar Thrusters (95/65)

10 Cleans (155/95)

10 Toes to Bar

10 Burpee Chest to Bar

10 Toes to Bar

10 Cleans (155/95)

10 Axle Bar Thrusters (95/65)

10 Box Jump Overs (24”/20”)

10 Overhead Squats (115/85)

SCALED

10 Front Squats (95/65)

10 Box Step Overs (24”/20”)

10 Axle Bar Thrusters (75/55)

10 Cleans (115/75)

10 Hanging Knee Raises

10 Burpee Pull Ups

10 Hanging Knee Raises

10 Cleans (115/75)

10 Axle Bar Thrusters (75/55)

10 Box Step Overs (24”/20”)

10 Front Squats (95/65)

MASTERS

10 Overhead Squats (115/85)

10 Box Jump Overs (24”/20”)

10 Axle Bar Thrusters (95/65)

10 Cleans (155/95)

10 Toes to Bar

10 Burpee Bar Muscle Ups

10 Toes to Bar

10 Cleans (155/95)

10 Axle Bar Thrusters (95/65)

10 Box Jump Overs (24”/20”)

10 Overhead Squats (115/85)

Flow
Athletes start behind the start/finish line. On the call of 3, 2, 1 GO athletes will move to the first barbell and complete 10 Overhead Squats. After they complete their 10th Overhead Squat, they will advance to their box and complete 10 Box Jump Overs. After they complete their 10th Box Jump Over, they will advance to their axle bar and complete 10 Thrusters. After they complete their 10th Thruster, they will advance to their second barbell and complete 10 Cleans. After they complete their 10th Clean, they will advance to the rig and complete 10 Toes to Bar. After they complete their 10th Toes to Bar, they will then begin completing 10 Burpee Ring Muscle Ups.

After the 10th Burpee Ring Muscle Up, athletes will then begin traversing back down the floor in the reverse order of movements starting with 10 Toes to Bar, then 10 Cleans, 10 Thrusters, 10 Box Jump Overs, and 10 Overhead Squats. After the final Overhead Squat, athletes will run to cross the start/finish line.

Time will be called when the athlete clearly has both feet across the finish line.

Scoring
This event has one score.
Score is the Total Time to complete the event
There is a tie break for this event
Tie break is the time at which the athlete completes their first set of 10 Toes to Bar or Hanging Knee Raises, depending on the division
Movement Standards

Overhead Squat

The rep begins with:
the bar overhead with the hips, knees, and arms clearly extended
The rep ends and is credited when:
the hips, knees, and arms are clearly extended with the bar over the middle of the body, or slightly behind when viewed from the profile
During the movement:
the hip crease must clearly pass below the tops of the knees
no part of the body other than the feet may touch the ground, this will count as a no-rep
no part of the body other than the hands may touch the bar, this will count as a no-rep
athletes must control the bar at all times
dropping the bar behind the athlete or from above the athlete’s head will result in a no rep
Athletes may NOT use gymnastics grips or straps during this movement

Front Squats

The rep begins with:
the barbell racked in the front rack position with hips and knees fully extended and in line with the shoulders
the “front rack” is the barbell on the front of the shoulders with the elbows clearly in front of the barbell
any grip is permitted.
The rep ends and is credited when:
the athlete’s hips and knees are clearly locked out and extended at the same time and in line with the shoulders
the bar racked in the front rack position on the shoulders and the elbows clearly in front of the bar
During the movement:
the athlete must pass through a full squat with the hips clearly going below the knees
no part of the body other than the feet may touch the ground
If lifting the bar from the ground, a full squat clean is permitted, but not required, to start the movement as long as the required depth is achieved
if a full squat clean is not performed, the athlete must establish full hip and knee extension before beginning reps
Athletes may NOT use gymnastics grips or straps during this movement

Box Jump Overs

The rep begins with:
the athlete on one side of the box
The rep ends and is credited when:
both the athlete’s feet have reached the ground on the other side of the box
During the movement:
box-facing and lateral jumps are permitted
a two-foot takeoff is always required
only the athlete’s feet may touch the box
there is no requirement to stand tall while on top of the box
arms and hands may not touch the legs and assist the athlete
Both feet must make contact with the top of the box, completely jumping over the box is NOT permitted
Athletes must step down from the box
Jumping down will result in a no rep
If a no rep is received, there is no need to repeat the same side and athletes may continue from whatever side they're on

Box Step Overs

The rep begins with:
the athlete on one side of the box
The rep ends and is credited when:
both the athlete’s feet have reached the ground on the other side of the box
During the movement:
athletes may not jump
box-facing and lateral step ups are permitted
only the athlete’s feet may touch the box
there is no requirement to stand tall while on top of the box
athletes may not swing their leg around the box which will result in a no rep
arms and hands may not touch the legs and assist the athlete
both feet must make contact with the top of the box every rep
If a no rep is received, there is no need to repeat the same side and athletes may continue from whatever side they're on

Axle Bar Thrusters

The rep begins with:
the axle bar in the front rack position
the “front rack” position is the elbows clearly in front of the body and the bar touching the shoulders
The rep ends and is credited when:
the axle bar is locked out overhead, with the hips, knees, and arms clearly extended and directly over or slightly behind the middle of the body 
During the movement:
the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position
the athlete must move from the bottom of a front squat to full lockout overhead in one fluid movement 
a thruster jerk is not allowed–athletes may NOT deliberately re-dip their knees under the bar
however, an athlete stabilizing by moving their feet is permitted
athletes must control the bar at all times
dropping the bar behind the athlete or from above the athlete’s head will result in a no rep
a full squat clean into the thruster is allowed when the bar is taken from the ground
Athletes may NOT use gymnastics grips or straps during this movement

Clean

The rep begins with:
the barbell on the ground
The rep ends and is credited when:
the athletes' hips and knees are clearly locked out and extended with the bar racked on the shoulders and the elbows clearly in front of the bar
During the movement:
any style of clean from the ground is permitted  (muscle clean, power clean, squat clean or split clean), but a deadlift followed by a hang clean is not allowed
both feet must return and be in line under the athlete's body while the barbell is in the front rack position for the repetition to count.
no part of the body other than the feet may touch the ground
Athletes may NOT use gymnastics grips or straps during this movement.

Toes to Bar

The rep begins with:
the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar
The rep ends and is credited when:
both feet clearly contact the bar between the hands at the same time
During the movement:
overhand, underhand, or mixed grips are all permitted
any part of the feet may make contact with the bar
the heels must be brought back behind the pull-up bar
Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed

One 6” riser will be available per lane

Hanging Knee Raises

The rep begins with:
the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar
The rep ends and is credited when:
both the athlete’s knees clearly pass above their hip crease at the same time
During the movement:
overhand, underhand, or mixed grips are all permitted
the heels must be brought back behind the pull-up bar
Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed

One 6” riser will be available per lane

Burpee Ring Muscle Ups

The rep begins with: 
the athlete underneath the rig
The rep ends and is credited when:
the arms are fully locked out while the athlete is in the support position above the rings and the shoulders are over or in front of the rings
During the movement:
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest and thighs must clearly touch the ground
stepping and/or jumping back to the starting position is permitted
after each burpee the athlete must complete a ring muscle up by
jumping directly into the finish of the ring muscle up
- OR -jumping to the rings, hanging, then completing a ring muscle up
kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted
no portion of the foot may rise above the bottom of the rings during the kip
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the rings is not allowed
If a no-rep is received for any reason, the entire rep (burpee and ring muscle up) must be repeated

One 6” riser will be available per lane

Burpee Bar Muscle Ups

The rep begins with: 
the athlete underneath the rig
The rep ends and is credited when: 
the arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar
During the movement:
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest and thighs must clearly touch the ground
stepping and/or jumping back to the starting position is permitted
after each burpee the athlete must complete a bar muscle up by
jumping directly into the finish of the bar muscle up
- OR -jumping to the bar, hanging, then completing a bar muscle up
kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted
no portion of the foot may rise above the height of the bar during the kip
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed
If a no-rep is received for any reason, the entire rep (burpee and bar muscle up) must be repeated

One 6” riser will be available per lane

Burpee Chest to Bar

The rep begins with: 
the athlete underneath the rig
The rep ends and is credited when: 
the chest clearly comes into contact with the bar at or below the collarbone
During the movement:
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest and thighs must clearly touch the ground
stepping and/or jumping back to the starting position is permitted
after each burpee the athlete must complete a chest to bar by
jumping directly into the finish of the chest to bar
- OR -jumping to the bar, hanging, then completing a chest to bar
any style of chest to bar is permitted
overhead, underhand, and mixed grips are permitted
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed
If a no-rep is received for any reason, the entire rep (burpee and chest to bar) must be repeated

One 6” riser will be available per lane

Burpee Pull-Up

The rep begins with: 
the athlete underneath the rig
The rep ends and is credited when: 
the chin clearly comes above the pull-up bar
During the movement:
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest and thighs must clearly touch the ground
stepping and/or jumping back to the starting position is permitted
after each burpee the athlete must complete a pull-up
jumping directly into the finish of the pull-up position
- OR -jumping to the bar, hanging, then completing a pull-up
any style of pull-up is permitted
overhead, underhand, and mixed grips are permitted
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed
If a no-rep is received for any reason, the entire rep (burpee and pull up) must be repeated

One 6” riser will be available per lane

INDIVIDUAL EVENT 5 - FIRESTORM (2024)
Flow
Athletes start behind the start line. On the call of 3, 2, 1 GO athletes will advance to their bike and begin biking to their division's designated number of calories. Once the athlete completes their required number of calories, they will advance to the barrier and begin completing 11 Burpees Over Barrier. At the completion of the 11th Burpee Over Barrier, the first round will be completed.

Athletes will begin round 2 by advancing back to their bike and completing their division’s designated number of calories. Athletes will continue in the same fashion of biking for calories followed by 11 Burpee Over Barrier for a total of 3 rounds.

After the athlete completes their final Burpee Over Barrier in round 3, athletes will run to cross the finish line. Time will be called when the athlete clearly has both feet across the finish line.

Movement Standards
Echo Bike

The rep begins with:
the athlete on the echo bike and the screen set to zero
The rep ends and is credited when:
the monitor shows the prescribed calories with the athlete still sitting on the bike
During the movement:
the athletes may not touch the monitor
if they do, the screen will be reset back to zero by the judge
judges will reset monitors between each round
The monitor will count up from 0
Athletes may adjust the seat prior to the event starting
Athletes may NOT use gymnastics grips or straps during this movement

Burpee Over Barrier

The rep begins with:
the athlete facing the barrier
The rep ends and is credited when:
both feet have touched the ground on the opposite side of the barrier
During the movement:
The burpee must occur facing the barrier, no lateral burpees
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest and thighs must clearly touch the ground with the head behind the barrier
hands and feet must remain inside the width of the lane
stepping and/or jumping up to the starting position is permitted
a two-foot takeoff is not required but a jump over the barrier must occur
both feet must be in the air as the athlete is going over the barrier
a barrier-facing or lateral jump is permitted
touching the barrier or stepping over is not permitted
SCALED DIVISION may step over the barrier
Barrier is 12 inches high
If a no-rep is received for any reason, the entire rep must be repeated
athletes do not need to repeat the burpee on the same side as the no-rep, athletes can just keep going

INDIVIDUAL EVENT 4 - FIRST CUT (2019)
Flow
Athletes start behind the start line. On the call of 3, 2, 1 GO athletes will begin their 400m Run and follow along the designated course. Once the athlete completes the run they will advance to their rope and begin 3 Legless Rope Climbs. Once the athlete completes their 3rd Legless Rope Climb, the athlete will advance to the barbell and begin 7 Squat Snatches. At the completion of the 7th Squat Snatch, the first round will be completed.

Athletes will begin round 2 in the same fashion of completing a 400m Run, then 3 Legless Rope Climbs, and then 7 Squat Snatches per round for a total of 4 rounds.

After the athlete completes their final Squat Snatch in round 4, athletes will run across the finish line. Time will be called when the athlete clearly has both feet across the finish line.

Movement Standards
Run

The rep begins with:
the athlete behind the designated start line
The rep ends and is credited when:
both feet of the athlete crosses the line signaling the end of the run
During the movement:
athletes must follow the designated course
if an athlete leaves the designated course, they must return to the point at which they left the course and continue from that point
not completing the course in its entirety will result in a no rep, and work cannot continue until its completed

Legless Rope Climb

The rep begins with:
the athlete’s feet on the ground
The rep ends and is credited when:
one hand clearly touches at or above the designated 15-foot mark
During the movement:
the athlete may jump into the rope climb
the athlete cannot use legs to assist with the ascent
there is no requirement for the descent

Rope Climb

The rep begins with:
the athlete’s feet on the ground
The rep ends and is credited when:
one hand clearly touches at or above the designated mark, depending on division
During the movement:
the athlete may jump into the rope climb
any style of climbing is permitted
there is no requirement for the descent 

Weighted Rope Pull

The rep begins with:
the athlete seated on the ground with both feet clearly behind the designated line
The rep ends and is credited when:
the weight has clearly passed above the designated mark
During the movement:
the athlete must remain seated with their butt making contact with the ground at all times
the feet cannot touch or go past the designated line
the weight must be controlled at all times on both the ascent and the descent
the weight CANNOT be dropped at any time from any height
dropping the weight will result in a no rep

Snatch

The rep begins with:
the barbell on the ground
The rep ends and is credited when:
the barbell is overhead with feet in line and the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the athlete’s body
During the movement:
the barbell must be lifted overhead in one smooth motion, without pausing at the shoulders
any type of snatch from the ground (power snatch, squat snatch, split snatch) is permitted as long as the finish position is achieved
no part of the body other than the feet may touch the ground
athletes must control the bar at all times
dropping the bar behind the athlete or from above the athlete’s head will result in a no rep

Squat Snatch

The rep begins with:
the barbell on the ground
The rep ends and is credited when:
the barbell is overhead with feet in line and the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the athlete’s body
During the movement:
the barbell must be lifted overhead in one smooth motion, without pausing at the shoulders 
in the squat, athletes must achieve a full squat with hips below the top of the knee
catching the barbell while above parallel is allowed ONLY if the athlete continues to drop in a smooth motion, without pausing or rising before achieving the required depth
no part of the body other than the feet may touch the ground
athletes must control the bar at all times
dropping the bar behind the athlete or from above the athlete’s head will result in a no rep

TBD

INDIVIDUAL EVENT 2 - SECOND CUT (2019)
Flow
Athletes start behind the start line. On the call of 3, 2, 1 GO athletes will move to their rower and begin rowing. Once the athlete’s rower shows the required distance of 800m, the athlete will advance to their pair of dumbbells to begin 66 Shoulder to Overhead.

After they complete their final Shoulder to Overhead, the athlete will advance to the designated line to begin their 132’ Handstand Walk. Athletes will go 44’ down in one direction, turn around and go back 44’, and then come back down 44’. The Handstand Walk will be broken into three unbroken 44’ sections for the Elite division, and twelve unbroken 11’ sections for the RX and Masters 40-49 divisions. 

After the athlete completes their handstand walk, athletes will run across the finish line. Time will be called when the athlete clearly has both feet across the finish line.

INTERMEDIATE/MASTERS (50+)/SCALED FLOW

Athletes start behind the start line. On the call of 3, 2, 1 GO athletes will move to their rower and begin rowing. Once the athlete’s rower shows the required distance of 800m, the athlete will advance to their pair of dumbbells to begin 66 Shoulder to Overhead.

After they complete their final Shoulder to Overhead, the athlete will go to the wall to complete 12 Wall Walks. The scaled division will perform scaled wall walks.

After the athlete completes their last Wall Walk, the athlete will run across the finish line. Time will be called when the athlete clearly has both feet across the finish line.

Scoring
This event has one score:
Score is the Total Time to complete the event
There is a tie break for this event:
Tie break is the time at which the athlete completes their last DB Shoulder to Overhead
 

Movement Standards

Row

The rep begins with:
the athlete on the rower, hands not touching the handle, and the screen set to zero. 
judges will reset the monitors. 
athletes may not touch the monitor
The rep ends and is credited when:
the monitor shows the prescribed meters with the athlete seated on the rower
During the movement:
the monitor will count up from 0
the athlete may not touch the monitor - if they do, the screen will be reset to zero by the judge
the athlete must remain on the rower until the required distance is shown on the monitor
The athlete may adjust the foot straps and damper before or during the workout
Athletes may NOT use gymnastics grips or straps during this movement

DB Shoulder To Overhead

The rep begins with:
at least one head of each dumbbell touching each shoulder with the hands below the ears in a full grip on the dumbbells  
The rep ends and is credited when:
the dumbbells are locked out overhead with the athlete’s arms, hips, and legs fully extended before the dumbbells are lowered 
the center of both dumbbells are over or slightly behind the center of the athlete’s body with the feet in line
During the movement:
a press, push press, push jerk, or split jerk is permitted as long as the dumbbells are locked out overhead with the athlete’s arms, hips, and legs fully extended at the end of each repetition
athletes must control the dumbbells at all times
dropping the dumbbells behind the athlete or from above the athlete’s head will result in a no rep
Athletes may NOT use gymnastics grips or straps during this movement

Handstand Walk

The rep begins with:
the athlete in an inverted position with hands (including fingers) behind the designated line 
placing the hands or fingers on or over the line when kicking up constitutes a no rep
The rep ends and is credited when:
both hands, including palms and fingers, clearly cross the line marking the completion of their handstand walk to earn credit for that segment before the feet touch the ground
During the movement:
the athlete must handstand walk forward
if at any time the athlete comes down from their hands before finishing a segment, they must repeat the entire segment
for ELITE division, each segment will be 44 feet in length, and will count as 1 rep
for RX and Masters 40-49 divisions, each segment will be 11 feet in length, and will count as 1 rep
athletes are not required to kick down after completing a segment
athletes must keep their hands within the lanes
no part of the hands can touch the tape on the outside of the lanes
touching the tape on the outside of the lanes will result in a no-rep

Wall Walk

The rep begins with:
the athlete lying down, with their chest, feet, and thighs touching the ground
The rep ends and is credited when:
the athlete lying down, with their chest, feet, and thighs touching the ground
During the movement:
the athlete’s hands must remain in the starting position until both feet are on the wall
the athlete walks their hands back until any part of both hands touch the designated tape line 
the athlete may descend as soon as both hands touch the tape line
Tape line:
10 inches from wall to outside edge of tape
30 inches in length
up to 2 inches in width

Scaled Wall Walk

The rep begins with:
the athlete lying down, with their chest, feet, and thighs touching the ground with their hands in front of the designated line
The rep ends and is credited when:
the athlete lying down, with their chest, feet, and thighs touching the ground with their hands in front of the designated line
During the movement:
the athlete’s hands must remain in the starting position until both feet are on the wall
the athlete walks their hands back until any part of both hands touch the designated tape line 
the athlete may descend as soon as both hands touch the tape line
Tape line:
36 inches from wall to outside edge of tape. 
30 inches in length
up to 2 inches in width