SPISLAND GAMES 2026 WOD 4
Updated: Sep 19
VAYA CON DIOS
Team of 3
15 min cap
6 rounds
15 Wallball
10 Calorie Ski
12 Deadlift
9 Hang Power Clean 6 Shoulder to Overhead
Team of 2
12 min cap
4 rounds
15 Wallball
10 Calorie Ski
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Indy
9 min cap
4 rounds
15 Wallball
10 Calorie Ski
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
RX: M: 135, F: 95
INT: M: 115, F: 85
SC: M: 95, F: 65
WORKOUT FLOW
• Athletes begin at the start line and at 3,2,1 go they run to their wallball Lane Location and begin wallballs
• Once completed athlete will move on to the Ski Erg and complete the designated reps. Once completed the athlete will move on to the barbell
• Athlete will complete Deadlifts. Once completed Athlete will move onto the Hang Power Clean Portion.
• Once completed on the Hang Power cleans the athlete will move onto the S2OH.
• Once completed athlete will run back to wallballs and complete the next round. Athletes will continue this until they have completed designated Rounds
• if in team the partner who completed round will run and tag in the next partner
Movement Standards
Wallballs:
1. 2. Rep begins w/ ball supported at the chest
Keeping ball at the chest, Squat until hip crease descends below top of knee (below
parallel)
3. Extend hip and knees quickly, following through with a throw to the target
a. Medball MUST touch center target OR above intended height
4. The Rep is credited when squat is below parallel & center of ball hits target clearly
ABOVE the intended height
COMMON NO-REPS
NOTE: This list is not exhaustive.
• Squatting TO parallel or above parallel (hip crease is at or above the knee)
• Medball not touching target OR reaching ABOVE intended height
Ski Erg:
The Monitor on the Ski Erg must be set to Zero at the beginning of each Ski
a. It is athletes responsibility to reset the Ski Erg, if judge believes to have not been reset the judge
will reset the rower and any calories Skied will not count in the rep count of that round
The rep is credited when the monitor reads the appropriate Calories of that round. THE ATHLETE
MUST REMAIN ON SKI ERG UNTIL THE MONITOR HITS THE APPROPRIATE COUNT.
COMMON NO-REPS
NOTE: This list is not exhaustive.
• Stepping off the Ski Erg Before the correct Calorie Count is displayed on the screen
• Not Ressetting the Monitor back to zero before starting the Ski Erg
Deadlifts:
Start each rep w/ Barbell on the ground (both plates touching the ground)
a. Hands must be outside knees. NO SUMO
DEADLIFTS
b. Any style of grip is permitted
The rep is credited when knees, hips, shoulders, & Head are in line when viewed from the side
COMMON NO-REPS
NOTE: This list is not exhaustive.
• Shoulders in front of hips when viewed from the side
• Barbell plates do not touch the ground during consecutive reps
• Deliberately bouncing the bar in consecutive reps
Hang Power Clean:
Rep begins with knees, hips, and shoulders in line holding the barbell
a. 1st rep MUST make clear attempt to stand the barbell up w/ knees, hips, & shoulders in line
before moving into hang position (CANNOT START MOVMENT FROM THE FLOOR)
b. c. Going from Completed Rep into consecutive Hang Clean is permitted
If the barbell is dropped the rep must begin from standing w/ knees, hips, & shoulders in line
before moving into hang position
The rep is credited when:
a. The barbell must be lifted to the shoulders in one motion
b. Elbows Clearly in front of the bar
c. Athletes’ hips, knees, fully extended
COMMON NO-REPS
NOTE: This list is not exhaustive.
• Start rep from the floor
• Lowering barbell before reaching full extension of the knees, hips.
• Muscle Cleaning
Shoulder to Overhead
1. Rep begins w/ barbell on the shoulders & finishes w/ the weight fully locked out
overhead & over the middle of the body
a. Can be picked up to the shoulders in any fashion
2. Any S2OH Variation
a. Strict Pres, Push Press, Push Jerk, Split Jerk are allowed
3. The rep is credited when the bar is overhead and:
a. Elbows, shoulders, hips, and knees are fully extended, Barbell OH
