War Games 2025

Brace Yourself

Workout Description:
Smile at the World Orthodontics is here to straighten out the competition with a grin-inducing war games challenge! In "Brace Yourself," teams of 2 will tackle a 19-minute gauntlet that’ll test your teamwork, grit, and ability to keep smiling through the sweat. From rowing to running, dumbbell work to box jumps, you’ll split the reps however you like to conquer 60 reps of each movement (plus a 600m run). Can you and your partner align your efforts and flash a winning smile, or will this workout leave you needing a dental checkup? Let’s get braced for battle!

Format: Teams of 2 (Any Pairing) | For Time
Time Cap: 19 minutes
Divisions: RX, Intermediate, Scaled

Workout Flow:
Teams complete the following for time, splitting all reps and distances as desired:

60 Cal Row
60 Single-Arm Dumbbell Hang Clean and Jerks
60 Dumbbell Box Step-Overs
600m Run
60 Box Jump-Overs
60 Dumbbell Goblet Squats
60 Cal Row
Partners can divide the work however they choose (e.g., one does 30 cals while the other rests, or alternate every 10 reps). Only one partner works at a time, except for the run, where both can run together if desired.

Scoring:

For Time: Teams are scored on the time to complete all reps and the run.
If the time cap is reached (19 minutes), the score is the time (19:00) plus 1 second per rep not completed (e.g., 19:00 + 30 seconds = 19:30 for 30 missed reps).

Movements by Division:

RX:

60 Cal Row
60 Single-Arm Dumbbell Hang Clean and Jerks (50/35 lb)
60 Dumbbell Box Step-Overs (50/35 lb, 24”/20” box)
600m Run
60 Box Jump-Overs (24”/20”)
60 Dumbbell Goblet Squats (50/35 lb)
60 Cal Row

Intermediate:

60 Cal Row
60 Single-Arm Dumbbell Hang Clean and Jerks (35/25 lb)
60 Dumbbell Box Step-Overs (35/25 lb,24”/20” box)
600m Run
60 Box Jump-Overs (24”/20”)
60 Dumbbell Goblet Squats (35/25 lb)
60 Cal Row

Scaled:

60 Cal Row
60 Single-Arm Dumbbell Hang Clean and Jerks (35/25 lb)
60 Dumbbell Lunge Steps (35/25 lb)
600m Run
60 Box Jump-Overs (24”/20”, step-overs allowed)
60 Dumbbell Goblet Squats (35/25 lb)
60 Cal Row

Movement Standards:

Row:Athletes must use a Concept2 Rower with the damper set to their choice.
Both partners can switch at any time, but the monitor must remain on (no resetting).
Score is the total calories displayed; reps count as calories (e.g., 60 cals = 60 reps).

Single-Arm Dumbbell Hang Clean and Jerks:Start with the dumbbell hanging at the hip (below the waist, not touching the ground).
Clean the dumbbell to the shoulder in one motion.
Jerk the dumbbell overhead with a dip and drive; finish with the arm fully locked out, head through, and feet together. Push Press is allowed.
Athletes can switch arms as desired (e.g., 30 reps per arm or alternate each rep).
Reps count when the dumbbell is locked out overhead and the athlete is standing tall.
Scaled: Same standards.

Dumbbell Box Step-Overs (RX/Intermediate):

Hold one dumbbell any way you like (you may not let go of the dumbbell)
Step up onto the box with one foot, then the other, fully standing on the box is NOT required.
Step down to the other side, leading with either foot.
Both feet must touch the ground on the other side for the rep to count; no jumping off the box.
(24”/20”)

Dumbbell Lunge Steps (Scaled):

Hold one dumbbell in goblet position. (35/25 lb)
Step forward with one leg, lowering the back knee until it touches the ground.
Push back to the starting position, bringing feet together, then step forward with the other leg.
Each step forward counts as 1 rep (e.g., 30 steps per leg for 60 total reps).
Reps count when the athlete returns to a standing position with feet together.
Step back lunge is allowed. Hip and knees MUST to come to full ext at the top with the feet together. This completes the rep.

600m Run:Both partners run 600m (course to be marked by event organizers).
Partners run together
Reps are counted as a single unit (600m = 1 “rep” for scoring purposes).

Box Jump-Overs:Start on one side of the box, jump with a two-foot takeoff, and land on the box with two feet and step down to other side (step down is required). Athlete may NOT choose to jump all the way over the box.
Athletes may face the box, or jump laterally.
RX/Intermediate: 24”/20” box (men/women), must jump.

Scaled: 24”/20” box, step-overs allowed.
Reps count when the athlete lands on the opposite side.

Dumbbell Goblet Squats:Hold one dumbbell at chest level with both hands (goblet position, not resting on shoulders).
Squat until the hip crease drops below the top of the knee (full depth required).
Stand to full hip and knee extension at the top, keeping the dumbbell at chest level.
Reps count when the athlete reaches full extension with the dumbbell in position.
Scaled: Same standards.
 

Workout Description:
Time to find the toughest studs in the gym! Brought to you by Archway - Design and Build, this team-of-2 thruster gauntlet is a War Games battle of strength, teamwork, strategy, and construction-grade grit! You and your partner will alternate reps, piling up points as the barbells get heavier. With just 7:30 on the clock, can you nail it? Let’s find the Studs!

Format: Teams of 2 (Same-Sex Pairs) | For Total Score
Time Cap: 7:30
Divisions: RX, Intermediate, Scaled

Workout Flow:

1 Minute at Each Station: Teams perform as many successful thruster as possible within the minute. One partner works while the other rests.

:30 Second Rest/Transition: Use this to recover and move safely to the next station.

Increasing Barbell Weight at each station, testing your power and pacing.

Stations: 5 total, each with a heavier barbell.
Scoring:

Score = Total Successful Lifts Across All Stations: Count every rep that meets standards.

Point Per Rep Scaling:

Station 1: 1 point per rep
Station 2: 1 point per rep
Station 3: 2 points per rep
Station 4: 2 points per rep
Station 5: 3 points per rep

**Tiebreaker: Total reps completed after Station 1&2.

Weight Breakdown:

RX Division:

Station 1: 115/75 lbs
Station 2: 135/95 lbs
Station 3: 165/115 lbs
Station 4: 185/125 lbs
Station 5: 225/135 lbs

Intermediate Division:

Station 1: 95/65 lbs
Station 2: 115/75 lbs
Station 3: 135/95 lbs
Station 4: 155/105 lbs
Station 5: 185/125 lbs

Scaled Division:

Station 1: 65/45 lbs
Station 2: 75/55 lbs
Station 3: 95/65 lbs
Station 4: 115/75 lbs
Station 5: 135/95 lbs

Movement Standards - Thruster:

Start Position: Barbell begins on the ground. Athlete must clean or power clean the bar to the front rack position.

Descent: Squat to full depth with hip crease clearley dropping below the top of the knee.

Ascent: Hips and knees extend simultaneously as the bar is pressed overhead in one motion.

Finish Position: Rep is complete when the athlete stands tall with hips, knees, and elbows fully extended, barbell locked out overhead, and head through the arms (neutral spine alignment).

Notes: The bar must start from the ground for the first rep. A power clean, or squat clean is allowed to begin the thruster movement. You may do consecutive reps taking the bar from the finished position (above) to the front rack for as many consecutive reps as you like. Bar must go to the floor when switching partners.

No jerking or split movements—must be a strict thruster (squat to press).

Failed reps (e.g., no depth, incomplete lockout) do not count toward the score.

Superior Showdown

**Workout Description:**
CenTex Superior Services brings the ultimate war games finale with an electrifying elimination showdown! In "Superior Showdown," four teams per division (RX, Intermediate, Scaled) will battle it out in a high-stakes, partner-alternating race where every second counts. Each round, Partner A runs 50m, completes a task, and runs 50m back to tag Partner B, who does the same. After each round, the lowest-placing team is eliminated—starting with four teams, then three, then two, until a clear first and second place emerge. From biking to sandbags to a grueling sled pull, this fast-paced showdown will test teamwork, speed, and grit. Can you surge to victory, or will you get powered down?

**Format:** Teams of 2 (Any Pairing) | Elimination Style
**Divisions:** RX, Intermediate, Scaled
**Teams per Division:** 4 teams qualify for the final

**Workout Flow:**
- **Round 1 (4 Teams):**
- Partner A: 50m Run + 10/6 Cal Echo Bike + 50m Run Back (tag Partner B)
- Partner B: 50m Run + 10/6 Cal Echo Bike + 50m Run Back
- The team that finishes last (4th place) is eliminated. The top 3 teams advance.

- **Round 2 (3 Teams):**
- Partner A: 50m Run + 4 Sandbag Over-the-Shoulder Throws + 50m Run Back (tag Partner B)
- Partner B: 50m Run + 4 Sandbag Over-the-Shoulder Throws + 50m Run Back
- The team that finishes last (3rd place) is eliminated. The top 2 teams advance.

- **Round 3 (2 Teams):**
- Partner A: 50m Run (around the Bike) + Sled Pull (30m down) + Run Back (tag Partner B)
- Partner B: 50m Run (around the bike)+ Sled Pull (30m back) + Run Back to start
- The first team to finish wins 1st place, the second team takes 2nd place.

**Scores from all workouts will factor

**Adjustments by Division:**
- **RX:**
- Round 1: 10/6 Cal Echo Bike (per partner)
- Round 2: 4 Sandbag Over-the-Shoulder Throws (150/100 lb)
- Round 3: Sled Pull (180/135 lb sled, 25m down partenr A and back partner B)
- **Intermediate:**
- Round 1: 10/6 Cal Echo Bike (per partner)
- Round 2: 6 Sandbag Over-the-Shoulder Throws (100/75 lb)
- Round 3: Sled Pull (135/90 lb sled, 25m down partner A and back partner B)
- **Scaled:**
- Round 1: 10/6 Cal Echo Bike (per partner)
- Round 2: 6 Sandbag Over-the-Shoulder Throws (100/75 lb)
- Round 3: Sled Pull (90/45 lb sled, 25m down partner A and back Partner B)

**Scoring:**
- **Placement per Round:** Teams are ranked by their finish time each round:
- Round 1: All 4 teams compete; the last team to finish (4th place) is eliminated.
- Round 2: 3 remaining teams compete; the last team to finish (3rd place) is eliminated.
- Round 3: 2 remaining teams compete; the first to finish inside the building wins 1st place, the second takes 2nd place.

**Movement Standards:**
- **50m Run:**
- Athlete runs 50m to a marked line (course set by event organizers).
-  (Echo Bike, sandbag throws, or sled pull).
- After completing the task, run 50m back and tag their partner by touching hands to switch.
- Partner B cannot start until tagged.

- **Echo Bike (Round 1):**
- Athletes must use an Echo Bike with the monitor set to calories.
- Complete 10/6 calories (same for all divisions).
- Reps are complete when the monitor shows 10/6 cals; athlete then runs 50m back to tag their partner.

- **Sandbag Over-the-Shoulder Throws (Round 2):**
- Start with the sandbag on the ground at the 50m mark.
- Lift the sandbag to the shoulder and throw it over the shoulder to land behind the athlete (no need to show control at the top).
- The sandbag must fully cross the shoulder and land behind the athlete for the rep to count .
- Athlete retrieves the sandbag, and repeats for 4 reps.
- RX: 150/100 lb, Intermediate: 100/75 lb, Scaled: 100/75 lb.
- After 4 reps, athlete runs 50m back to tag their partner.

- **Sled Pull (Round 3):**

-Begin By running around your bike, then get to your rope.
- A sled is pre-positioned at the 30m mark with a rope attached (rope length ~20m).
- Athlete stands with feet not moving, pulls the sled 30m toward them.
- Sled must cross the marked lines at both ends (judges can confirm).
- RX: 180/135 lb sled, Intermediate: 135/90 lb sled, Scaled: 90/45 lb sled (weights include sled).
- Athlete can pull hand-over-hand or double hang pulls (no dragging while running).
- Once the sled crosses marked lines, athlete runs to back to tag their partner.

Kong Quest

Workout Description:
King Kong Coatings brings you a monster-sized showdown! In this war games battle, teams of 2 will face off in a 10-minute kaiju clash to slay Godzilla. First, you’ll ski your way to the top of the Empire State Building with a 4-minute max-calorie Ski Erg sprint—split however you like. After a 2-minute rest to catch your breath, it’s a 4-minute AMRAP to finish the beast with pull-ups (or bar muscle-ups) and synchro deadlifts. Will you and your partner coat Godzilla in defeat, or will this monster get the last roar? Let’s find out!

Format: Teams of 2 (Any Pairing) | Two Separate Scores
Total Time: 10 minutes

Part 1: 4-minute max cal Ski Erg (shared any way)
Rest: 2 minute
Part 2: 4-minute AMRAP (reps shared as desired, except deadlifts are synchro)
Divisions: RX, Intermediate, Scaled
Workout Flow:

Part 1 (0:00-4:00): Teams work together to accumulate max calories on the Ski Erg in 4 minutes. Partners can split the work however they choose (e.g., switch every 30 seconds, one does all, etc.).

Rest (4:00-6:00): 2 minute to recover and transition to Part 2.

Part 2 (6:00-10:00): 4-minute AMRAP of:

RX: 15 Bar Muscle-Ups (shared as desired) + 30 Synchro Deadlifts (Men: 315 lb, Women: 215 lb)

Intermediate: 20 Pull-Ups (shared as desired) + 20 Synchro Deadlifts (Men: 225 lb, Women: 155 lb)

Scaled: 20 Barbell Rows (shared as desired) + 20 Synchro Deadlifts (Men: 185 lb, Women: 125 lb)

Reps can be split however partners choose, except deadlifts, which must be performed synchronously (both partners lifting together).
Scoring:

Two Separate Scores:Part 1 Score: Total calories on the Ski Erg (1 point per calorie). This is weighted as a full workout score.

Part 2 Score: Total reps in the AMRAP (1 point per rep for bar muscle-ups/pull-ups/jumping pull-ups and deadlifts). This is weighted as a separate full workout score.

Tiebreakers:If there’s a tie in Part 1 (Ski Erg calories), the tiebreaker is the team’s Part 2 score (total AMRAP reps).
If there’s a tie in Part 2 (AMRAP reps), the tiebreaker is the team’s Part 1 score (total Ski Erg calories).

Movements by Division:

Ski Erg:Athletes will use a Concept2 Ski Erg with the damper set to their choice.
Both handles must be pulled simultaneously to register a calorie.
Partners can switch at any time, but the machine must remain on (no resetting the monitor).
Score is the total calories displayed at the 4-minute mark.

Athletes must tag in/out by touching hands if switching mid-effort (to ensure safety and fairness).

Bar Muscle-Ups (RX):Start hanging from the bar with arms fully extended and feet off the ground.
Transition over the bar, finishing with arms fully locked out and shoulders over or past the bar (dip portion completed).


Pull-Ups (Intermediate):Start hanging from the bar with arms fully extended and feet off the ground.
Chin must break the horizontal plane of the bar at the top.
Any grip allowed (overhand, underhand, mixed).
Kipping or strict is permitted.

Barbell Rows (Scaled):Barbell is fixed on a rig at a height where the athlete can hang with arms and legs fully extended.
Start each rep with straight arms and legs straight, body in a slight angle under the bar.
Pull the chest to the bar, making contact below the collarbone (sternum area).
Return to the starting position with arms and legs fully extended for the rep to count.
No excessive kipping or bending of the knees to gain momentum—movement should be controlled.

Synchro Deadlifts (All Divisions):Both athletes must lift the barbell simultaneously, with bars starting on the ground.
At the top, both athletes must reach full hip and knee extension with shoulders behind the bar (neutral spine).
Bar must touch the ground together at the bottom of each rep.
Reps count when both athletes complete the lift in sync, as judged by the top position (if one athlete fails to lock out, the rep does not count).
Athletes may use any grip (overhand, mixed, hook), and belts and grips are allowed.
 

Kong Quest

Workout Description:
King Kong Coatings brings you a monster-sized showdown! In this war games battle, teams of 2 will face off in a 9-minute kaiju clash to slay Godzilla. First, you’ll ski your way to the top of the Empire State Building with a 4-minute max-calorie Ski Erg sprint—split however you like. After a 1-minute rest to catch your breath, it’s a 4-minute AMRAP to finish the beast with pull-ups (or bar muscle-ups) and synchro deadlifts. Will you and your partner coat Godzilla in defeat, or will this monster get the last roar? Let’s find out!

Format: Teams of 2 (Any Pairing) | Two Separate Scores
Total Time: 9 minutes

Part 1: 4-minute max cal Ski Erg (shared any way)
Rest: 1 minute
Part 2: 4-minute AMRAP (reps shared as desired, except deadlifts are synchro)
Divisions: RX, Intermediate, Scaled
Workout Flow:

Part 1 (0:00-4:00): Teams work together to accumulate max calories on the Ski Erg in 4 minutes. Partners can split the work however they choose (e.g., switch every 30 seconds, one does all, etc.).

Rest (4:00-5:00): 1 minute to recover and transition to Part 2.

Part 2 (5:00-9:00): 4-minute AMRAP of:

RX: 15 Bar Muscle-Ups (shared as desired) + 30 Synchro Deadlifts (Men: 315 lb, Women: 215 lb)

Intermediate: 20 Pull-Ups (shared as desired) + 20 Synchro Deadlifts (Men: 225 lb, Women: 155 lb)

Scaled: 20 Barbell Rows (shared as desired) + 20 Synchro Deadlifts (Men: 185 lb, Women: 125 lb)

Reps can be split however partners choose, except deadlifts, which must be performed synchronously (both partners lifting together).
Scoring:

Two Separate Scores:Part 1 Score: Total calories on the Ski Erg (1 point per calorie). This is weighted as a full workout score.

Part 2 Score: Total reps in the AMRAP (1 point per rep for bar muscle-ups/pull-ups/jumping pull-ups and deadlifts). This is weighted as a separate full workout score.

Tiebreakers:If there’s a tie in Part 1 (Ski Erg calories), the tiebreaker is the team’s Part 2 score (total AMRAP reps).
If there’s a tie in Part 2 (AMRAP reps), the tiebreaker is the team’s Part 1 score (total Ski Erg calories).

Movements by Division:

Ski Erg:Athletes will use a Concept2 Ski Erg with the damper set to their choice.
Both handles must be pulled simultaneously to register a calorie.
Partners can switch at any time, but the machine must remain on (no resetting the monitor).
Score is the total calories displayed at the 4-minute mark.

Athletes must tag in/out by touching hands if switching mid-effort (to ensure safety and fairness).

Bar Muscle-Ups (RX):Start hanging from the bar with arms fully extended and feet off the ground.
Transition over the bar, finishing with arms fully locked out and shoulders over or past the bar (dip portion completed).


Pull-Ups (Intermediate):Start hanging from the bar with arms fully extended and feet off the ground.
Chin must break the horizontal plane of the bar at the top.
Any grip allowed (overhand, underhand, mixed).
Kipping or strict is permitted.

Barbell Rows (Scaled):Barbell is fixed on a rig at a height where the athlete can hang with arms and legs fully extended.
Start each rep with straight arms and legs straight, body in a slight angle under the bar.
Pull the chest to the bar, making contact below the collarbone (sternum area).
Return to the starting position with arms and legs fully extended for the rep to count.
No excessive kipping or bending of the knees to gain momentum—movement should be controlled.

Synchro Deadlifts (All Divisions):Both athletes must lift the barbell simultaneously, with bars starting on the ground.
At the top, both athletes must reach full hip and knee extension with shoulders behind the bar (neutral spine).
Bar must touch the ground together at the bottom of each rep.
Reps count when both athletes complete the lift in sync, as judged by the top position (if one athlete fails to lock out, the rep does not count).
Athletes may use any grip (overhand, mixed, hook), and belts and grips are allowed.