Spring Sweep 2026 Wods
WOD 1
For Time:
Buy In: 25 plate G2OH (synchro)
5 rounds each of:
(i go you go each movement)
30 double unders
5 burpees to plate
5 pull ups
5 burpees to plate
Cash out: 50 plate G20H (synchro)
Time Cap: 15 mins
Intermediate:
Men: 45# plate
Women: 25# plate
Scaled:
Men: 25# plate
Women: 10# plate
Modifications: 60 Single unders/Jumping Pull Ups
Masters:
Men: 35# plate
Women: 15# plate
Modifications: 60 Single Unders
Workout Flow
On 3, 2, 1, go! Both athletes complete 25 G20H together. Then athlete A will complete 30 Dubs/60 singles, and once their rope is back on the ground, then B will pick up their rope to complete their Jump ropes. (B cannot pick up rope until A puts it down). Then A completes 5 burpees to plate, then B will complete then. (B cannot start until A jumps on the plate and then both feet are back on the ground). Then A completes 5 pull ups, then B. Then A completes 5 burpees again, then B. This is 1 round each. They will continue this for another 4 rounds each equalling 10 total rounds. Once 5 rounds each are completed, they will finish with the 50 G2OH (synchro)
Standards
Plate G2OH: The plate will start on the ground. Both athlete will pick up the plate and finish in the overhead position at the same time. Rep is credited when knees, hips and elbows are fully locked out with the plate directly over head. Both athletes must touch the plate to the ground at the same time, and finish overhead at the same time. If one athlete reaches the ground before the other, you must wait until their plate is touching the ground (same for overhead position).
Double Unders/Single Unders: Only 1 athlete has a rope in their hand at a time, both should never be holding the rope at the same time. Rope passes under the feet twice (or once for singles).
Burpee to plate: The athlete must perform a burpee with their chest and thighs touching the ground. The athlete can jump or step in and then jump onto the plate (both feet must be on the plate for the rep to count). On the last rep, the athlete must have both feet back on the ground before the 2nd athlete can start their reps.
Pull Ups: The athlete will start with the arms fully extended before completting their first rep. Rep is credited with the chin is over the pull up bar. (any style of pull ups are allowed: strict, kipping, butterfly).
Jumping Pull Ups (scaled): The athlete will start with the arms fully extended before completting their first rep. Both athletes head must be 6 inches below the pull up bar. Rep is credited when the chin is over the pull up bar.