SPISLAND GAMES 2026 WOD 2

"UTAH, GIMME TWO!" 2 Minutes on, 1 min off, 2 minutes on

RX’d

-10 meter Handstand Walk

-1 Legless Rope Climb

AMRAP Bar Muscle Ups in remaining time

INTERMEDIATE

-10 meter Handstand Walk

-1 Rope Climb

AMRAP Pull-ups in remaining time

SCALED

-10 meter DB Weighted Bear Crawl

-1 Rope Climb

AMRAP Sumo-Deadlift High Pull in remaining time

WORKOUT VARIATION

SCALED

(Male/Female)

Sumo Deadlift High Pull (95lbs/65lbs)

WORKOUT FLOW

• Start with all Athletes behind the start line

• At 3,2,1 Go Athlete will begin Handstand walk for 10m. If athlete does not cross with the hands at the mark of the segment being attempted, athlete must go back to previous completed segment.

• Once the 10m HSW are completed athlete will move

  on to Rope climb and complete at the standard of

  their division.

• Athlete will perform the AMRAP for the remainder of the time.

WORKOUT FLOW FOR TEAMS

• At 3,2,1 Go Athlete 1 will begin Handstand walk for 10m. If athlete does not cross with the hands at the mark of the segment being attempted, athlete must go back to previous completed segment.

• Athlete 2 completes the 1 Rope Climb at the standard of their division

• Once the rope climb is completed the athlete will tag partner

• Athlete 3 must complete the AMRAP.

• Team members must walk behind the judge andthe athlete that is working. They must assure that they are not walking in the lanes of other competitors

• The athletes may change which member of the team does which movement on the second round. The athlete performing the AMRAP can change on the second round.

Movement Standards

Handstand Walk:

1. Kick up w/ both hands (including palm and fingers) BEHIND the mark of the segment being attempted.

2. Must walk forward

3. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

4. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

5. Must handstand walk across the line.

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Stepping over the line or landing with the hands on or over the line is a “no rep”

• Jumping both hands over the line to finish a section is not allowed

DB Weighted Bear Crawl

• Dumbbell weighted bear crawl standard requires maintaining a low quadruped position with knees hovering 1 to 2 inches off the floor, wrists stacked under shoulders, and a flat, stable back while moving opposite hands and feet forward while holding a dumbbell in each hand.

• dumbbells must be placed in designated marked area at completion of 10 meters. Dumbbells must be placed, not thrown. Tossing, throwing the dumbbell will be a no rep and athlete must start over.

Rope Climbs:

1. Each rep starts w/ both feet on the ground

2. The rep is credited when one hand clearly touches above the designated mark

3. RX is required to be LEGLESS. For other divisions any style of climbing is permitted. RX can not jump into the rope climb. For all other divisions, the athlete may jump into the rope climb.

4. There are no requirements during the descent of the climb

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Not CLEARLY touching ABOVE the designated mark

• Not following the style required for the division

Pull-Ups:

1. Rep starts with arms fully extended and feet o the ground

2. The rep is credited when the chin CLEARLY breaks the horizontal plane of the pull-up bar

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Starting a rep with arms bent and not fully extended.

• Not breaking the horizontal plane of the pull-up bar with the chin.

Bar Muscle Up:

1. Rep starts with arms fully extended and feet on the ground

2. Kipping the muscle up is acceptable

3. The rep is credited when:

   1. Your arms are fully locked out in support position above the bar

   2. Your shoulders are over or slightly in front of the bar

4. No portion of the foot may rise above the lowest part of the bar during the kip

   1. NO PULL-OVERS ARE PERMITTED

   2. NO GLIDE KIPS ARE PERMITTED

5. You must pass through some portion of a dip before locking out over the bar

Sumo Deadlift High Pull:

1. Rep starts with the barbell on the ground and shoulders slightly in front of the bar with arms fully locked out

2. Hand placement must be inside the knees in a “narrow” grip

3. Hips and knees must fully extend w/ barbell clearly under the chin (or near collar bone), with elbows pointed high and outside CLEARLY ABOVE the bar

COMMON NO-REPS

NOTE: This list is not exhaustive.

• Not having knees and hips fully extended at the top of the movement.

• Lowering the bar before reaching full extension

• Elbows below the barbell at any point