SPISLAND GAMES 2026 WOD 3

“BODHIZAFA”

5 min cap

Shuttle run 25 M

A. 30 SB Squat

Shuttle run 25 M

B. 25 SB S2OH

Shuttle run 25 M

C. 20 SB THRUSTER

Shuttle run 25 M

WORKOUT VARIATION

Rx’d & Team Rx (Male/Female)

Sandbag for all 3 movements – 30kgs

Intermediate & Team Int (Male/Female)

Sandbag for all 3 movements – 20kgs

Scaled & Team Scaled (Male/Female)

Sandbag for all 3 movements – 10kgs

WORKOUT FLOW

• Athlete begin at the start line and 3,2,1 Go Run toward Station A

• At Station A Athlete will begin to complete Sandbag Squats. Once completed Athlete will then run to Station B

• At Sation B Athlete will complete Sandbag S2OH. Once completed Athlete will then run to Station C.

• At Station C Athlete will complete Sandbag Thruster. Once completed Athlete will run to Finish line 25m Away

• if team, teammates run together

• team wil decide which team member performs which station. One team Member performs work of one station.

Movement Standards

Shuttle Run:

1. 2. Start each rep athlete’s feet MUST be clearly behind the Line

The rep is credited when the feet clearly cross the 25M marking

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Not crossing both feet over the marking

• Only using the fingertips to touch/cross the mark

Sandbag Squat:

1. Athlete Can hold Sandbag in any fashion, Squat with hip crease below the top of the knee at the

bottom of the squat (below parallel)

a. Sandbag cannot touch the ground or other partner (if in teams). Holding the Sandbag on the

shoulder, back, OH, is permitted

b. Elbows CANNOT touch thighs or knees when at the bottom of the Squat

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Squatting at or Above Parallel

Sandbag Shoulder to Overhead

1. Rep begins w/ Sandbag on the shoulders & finishes w/ the weight fully locked out overhead & over the middle of the body when viewed from the side

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 Sandbag is overhead and:

a. Elbows, shoulders, hips, and knees are fully extended with KB/Barbell finishing over the body

b. Feet are in line with the body

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Lowering Sandbag before elbows, shoulders, hips and knees are fully extended w/ KB/Barbell over

the body

Sandbag Thruster:

1. 2. 3. Rep begins w/ Athlete standing with knees, hips, and shoulders in line when viewed from the side

a. A full squat clean is permitted if the rep Starts from the ground.

Sandbag moves from the bottom of a front squat with hip crease below the top of the knee at the

bottom of the squat (below parallel) to a full lockout overhead.

The rep is credited when the Sandbag moves from the bottom of a front squat to a full lockout with

knees, hips, and arms fully extended with barbell directly overhead and in line with knees and hips

when viewed from the side

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Squatting TO parallel or above parallel (hip crease is at or above the knee)

• Lowering Sandbag before feet, knees, hips, and shoulders are in line when viewed from the side

• Arms are not fully extended and locked out overhead before lowering Sandbag

• Sandbag is in front and not directly overhead when viewed from the