Spring Sweep 2026 Wods
WOD 1
AMRAP 12
20 wallballs
8 Front squats
20 wallballs
8 Shoulder to oH
20 wallballs
8 thrusters
*split it up however you want*
Intermediate:
Men: 20# WB/125# BB
Women: 14# WB/85# BB
Scaled:
Men: 14# WB/85# BB
Women: 10# WB/55# BB
Masters:
Men: 20# WB/95# BB
Women: 14# WB/65# BB
WOrkout Flow
On 3, 2, 1, Go! Athlete A will complete 20 wallballs, once the ball is on the ground, Athlete B will start their front squats. Once 8 F.S. are complete, 20 Wallballs will need to be completed, then 8 Shoulder to Overhead, then 20 wallballs, then 8 Thrusters. This completes 1 round and athletes will continue completing one movement at a time until 12 minutes is done. Athletes can split up all movements however they want! There is no minimum work required.
Standards
Wallballs: The ball starts on the ground athlete will pick it up to start (squat clean is allowed). At the bottom, hips crease must descend below the knees. At the top, the ball must hit the middle of the target (the ball must hit the wall).
Front Squats: Squat clean allowed on the first rep. The bar is to be racked on the shoulders with elbows in front of the bar. In the bottom on the squat, the hip crease must descend below the knees. Rep is credited when the athlete stands tall with knees and hips at full extension.
Shoulder to Overhead: Bar is to be cleaned to the shoulders. Strict press, push press, push jerk, split jerk, are all allowed. Rep is credited when the knees, hips and elbows are fully extended with the bar finishing over the center of the body.
Thruster: Squat clean allowed on the first rep. In the bottom on the squat, the hip crease must descend below the knees. The bar must be lifted in one motion. Rep is credited when the athlete stands tall with knees, hips and elbows fully extended with the barbell over the center of the body.
WOD 2
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.
WOD 3
EMOM 8
Partner 1- Row
Partner 2- Sandbag Movement
- Mins 1-4: Sandbag Over the Shoulder
-Mins 5-8: Sandbag Step Overs
Partners switch every minute
Score 1 = Max cal row
Score 2 = total reps of sandbag movement
Intermediate:
Men: 80# sandbag
Women: 50# sandbag
Scaled:
Men: 50# sandbag
Women:25# sandbag
Masters:
Men: 65# sandbag
Women: 35# sandbag
Workout flow
On 3,2,1 Go! Athlete A will start on the rower, while B will start with sandbag over the shoulder. Once the minute is done, athletes will switch movements. Both athletes will complete 2 rounds on sandbag over the shoulder for mins 1-4. Starting with minute 5, we will switch to sandbag step overs. Athlete A will start with the row again, B will start with step overs and they will switch each minute, completing 2 rounds each.
Standards
Row: On first minute, athletes cannot grab handle until go. Damper can be wherever you’d like.
Sandbag over the shoulder: Bag starts on the ground. Athlete will lift the sandbag up and toss it over the shoulder (not around the shoulder, OVER the shoulder). Hips and knees must be at full extension while the bag is being tossed over the shoulder.
Sandbag step overs: Athletes are allowed to hold the bag however they want. Both feet must touch the top of the box before stepping down. Both feet must be on the ground to complete the rep. You do not have to stand all the way up on the box. The sandbag is allowed to be left on the box for the next athlete.