Summer Swolestice 2026

WOD 1: I’m Your Huckleberry

15-Minute Partner AMRAP

Score: Total Rounds + Reps

The Flow RX

This is a "chipper" style AMRAP where partners must complete all reps of one movement before advancing to the next.

30 Box Jump Overs 24/20: Partners chip away at 30 reps total.
20 Bar Muscle-Ups: Partners split 20 reps.
100 Double-Unders: Partners split 100 reps.Once 100 Double-Unders are finished, the team returns to the box to start the next round.

The Flow INT

This is a "chipper" style AMRAP where partners must complete all reps of one movement before advancing to the next.

30 Box Step Overs 24/20: Partners chip away at 30 reps total.

20 Pull ups: Partners Split 20 reps

150 Single-Unders

Lane Setup & Partner Transitions
The Layout: The box will be positioned 8 feet from the pull-up bar.
The Waiting Area: The resting partner must stay behind the box (on the side furthest from the pull-up bar).
The Tag: Partners can only switch work once the active athlete has come back over the box to the waiting area and tagged their partner.
Gymnastics/Rope Access: To perform Bar Muscle-Ups or Double-Unders, the active athlete must cross over the box to enter the "work zone" near the rig.

Movement Standards
Box Jump/Step Overs

RX (Jump Overs): Two-foot takeoff. You may jump onto the box or clear it. Both feet must touch the top of the box if not clearing it. No need to stand tall.
Intermediate (Step Overs): Step-ups are permitted. Both feet must touch the top of the box. No need to stand tall.
Credit: Rep is counted when the athlete lands on the opposite side.
Gymnastics (Bar MU / Pull-Ups)

RX (Bar MU): Start from a full hang. Rep credited when supported above the bar with arms locked out. Feet cannot rise above the bar during the kip.
Intermediate (Pull-Ups): Start from a full hang. Rep credited when the chin clearly passes above the horizontal plane of the bar.
Jump Rope

RX (Double-Unders): Rope must pass under the feet twice per jump.
Intermediate (Single-Unders): Rope must pass under the feet once per jump.

WOD 2: Mad Max
Time Domain: 10:00 Total Window
Objective:

Partner 1: Establish a 1RM Clean.
Partner 2: Establish a 1RM Shoulder to Overhead (S2OH).
Scoring: The total weight of Partner 1’s heaviest Clean + Partner 2’s heaviest S2OH.

Workout Flow
Start: The barbell begins empty on the floor. Partners may assist each other in loading the bar.
Part A (Partner 1): Partner 1 has until they declare "done" (or time expires) to find their max Clean. They may take as many attempts as desired.
Transition: Once Partner 1 declares they are finished, Partner 2 may begin. Partner 2 cannot start their S2OH attempts until Partner 1 is officially done.

Part B (Partner 2): Partner 2 uses the remaining time to find their max S2OH. They may use the rig for these attempts.

Movement Standards

1. The Clean (Partner 1)
Starting Position: The barbell begins on the ground.
Execution: The athlete may perform a Power Clean, Squat Clean, or Muscle Clean.
Finish: The rep is credited when the athlete reaches full extension of the hips and knees with the barbell in the front rack position (elbows clearly in front of the bar).
Constraint: The bar must be pulled from the floor.

2. Shoulder to Overhead (Partner 2)
Starting Position: The barbell may be taken from the rig. The bar must start in the front rack position.
Execution: The athlete may use a Strict Press, Push Press, Push Jerk, or Split Jerk.
Finish: The rep is credited when the barbell is locked out overhead, directly over the middle of the body, with the arms, hips, and knees fully extended and feet in line.
Split Jerk Note: If a split jerk is used, the feet must be brought back together under the body before the bar is lowered for the rep to count.

Equipment & Safety Rules
Clips: Collars/clips must be on the bar for every lift attempt.
Assistance: Partners may help each other load and deload the bar to save time.
Declaration: Partner 1 must clearly signal (verbal or physical) to the judge/partner that they are finished with their portion before Partner 2 touches the bar.

WOD 3: Redline Regrets

10-Minute Time Cap

Score: Total Time (Unfinished reps/calories add 1 second to the cap)

The Flow RX

50/40/35 Cal Echo Bike: Split as desired. One works, one rests.
50 Synchro DB Snatches 50/35: Both partners work simultaneously.
75 Toes-to-Bar: Split as desired. One works, one rests.
50/40/35 Cal Echo Bike: Split as desired. One works, one rests.

The Flow INT

50/40/35 Cal Echo Bike

50 Synchro DB Snatches 35/20

75 Toes Above Hips

50/40/35 Cal Echo Bike

Movement Standards
Echo Bike

Monitor must be reset to zero at the start of each segment.
Synchro DB Snatch

The Movement: Dumbbell travels from floor to overhead in one motion. You must alternate arms each rep.
The Synchro: Both partners must reach full lockout overhead at the same time. If one partner is faster, they must wait at the top for the rep to be credited.
The Finish: Both heads of the DB touch the ground to start the next rep.

Toes-to-Bar (RX)

Start: Full hang with heels starting behind the vertical plane of the bar.
Finish: Both feet must contact the bar at the same time, inside the hands.

Toes Above Hips (Intermediate)

Start: Full hang with heels starting behind the vertical plane of the bar.
Finish: Toes must clearly pass the horizontal plane of the hip crease.

FLOATER WOD: Stanky Legs

5-Minute AMRAP

Scoring: 2 Separate Scores (Total Distance & Total Calories)
Tie-Break: Bike Calories determine the winner in the event of a distance tie.

RX MM 315

RX FF 255

RX MF 275

INT MM 275

INT FF 225

INT FM 225

Workout Flow
Start: One partner begins on the Concept2 Bike Erg, the other at the sled.
Execution: Partners work simultaneously. Partner A pedals for max calories while Partner B pushes the sled for max distance in 30ft increments.
Transitions: Partners may switch roles whenever desired. The sled must reach a 30ft line before a switch can occur to count for distance.
Finish: At the 5-minute mark, both athletes must stop immediately. 

Movement Standards

1. Sled Push
The Increment: The course is divided into 30ft segments. The sled must completely cross the 30ft line for that segment to be credited.
Switching: If partners switch during the sled push, the sled must remain at its current position. No "running starts" or pulling the sled into position is allowed. 

2. Concept2 Bike Erg
Start: The monitor must be reset to zero at the "Go" signal.
Execution: The athlete must be seated or standing on the pedals to generate calories.
Finish: At 5:00, the judge will record the calories showing on the screen. Roll-over calories after the 5-minute cap do not count.