WODON3

More than just a fitness comp!

WODON3 is back at Emirates Dubai 7s for the fourth year, and this year the comp has had a revamp!

Taking place across November 28-30 at The Sevens Stadium on Pitch 3, “WOD-ON-3” is a fitness comp built for all levels, from seasoned competitors to everyday athletes who want to throw down with their crew over a full weekend of workouts and good times.

What sets WODON3 apart?

The action happens right in the middle of the Dubai 7s festival site, surrounded by the energy of rugby, netball, cricket, live music, and crowds. Our unique setup that brings serious atmosphere while you’re in the middle of a workout!

This competition was born from the natural crossover between CrossFit-style training and the high-intensity sports already at Dubai 7s. It’s a chance to compete, challenge yourself, and be part of something bigger than just another Dubai fitness comp.

In classic Dubai 7s style, WODON3 is all about solid team effort, pushing your limits, and soaking up the festival vibes in between workouts!

And don’t forget, WODON3 team entry also gives you free access to the entry to the Dubai 7s legendary music stages with headliner acts across all 3 nights!

Compete

Compete in WODON3 at the emirates dubai 7s

Who can enter?
Anyone. We have divisions for 'Super' Social, Open and Elite fitness participants. All competitions are in teams of four, with two men and two women on each team. The elite category is invite only

When does it take place?
The event takes place during Emirates Dubai 7s weekend 2025: 28-30th November.

How do I register?

Registration for WODON3 2025 is now open! To enter, visit the 'Enter Your Team' page.

How much does it cost?
The cost per 4-person team is AED1,890. Your entry gives you access to WODON3 and the entire festival weekend of the Emirates Dubai 7s

How can I get in touch if I have any questions?
Please email wodon3@thesevens.ae

INTRODUCING

A brand new division at WODON3 - "SUPER SOCIAL"!

Super Social: Fitness meets festival!

A new WODON3 division for first-timers, casual gym-goers and those who love to party on 7s weekend!

Our brand new division, Super Social, is our accessible division yet! Created for those who getting themselves to the gym, but aren’t looking for elite-level competition. If you do F45, gym classes, or train a few times a week and want to be part of the action without the intensity, this is your chance.

Enjoy one day of team workouts on Saturday 29th November, then you can make the most of your WODON3 weekend pass to Dubai 7s weekend & enjoy the rest of the festival line up across the 3 days!

Whether it’s your first comp or just your first time at the 7s, this is a great place to start.

What’s Included:

One-day of team workouts
Beginner-friendly and inclusive format
Teams of 4 (2 female, 2 male)
Full access to Emirates Dubai 7s on 28th, 29th and 30th November - rugby, food, fan zones & music stages
Entry to the main stage headliner concerts on all 3 nights
Fancy dress welcome (and encouraged!)

No competition experience required. Just bring your team, your energy (and maybe a costume!)

DIVISIONS

Team Divisions & Schedule

Workouts will range from 8 minute to 25 minutes and will test all aspects of fitness from strength, power, speed and endurance. They will challenge your ability to communicate and work well as a team.

This will be a MIXED team competition with teams being made up of 4 athletes (2 males + 2 females).

WHICH DIVISION IS RIGHT FOR YOU?

When it comes to competing at WODON3 it’s important that you look to challenge yourself, push your limits but above all else, have a good time.

We want to ensure that you choose the division that best represents your current level of fitness and/or previous competition experience.

We kindly ask that you respect your current abilities and ensure that your team enters the right category to make it a fair and fun competition for all. Any eligibility questions or queries on which team you should enter, please email wodon3@thesevens.ae.

DIVISIONS

This is our entry-level division for first-time competitors and those who enjoy the social side of fitness.

For our super social teams, WODON3 provides a fun-filled day out alongside your friends and gym partners. There will be plenty of opportunity for hard work and good vibes, as well as a huge sense of achievement having given your all throughout the competition.

Schedule: 4 workouts on Saturday 29th November 08:00 - 16:30

Super Social workouts will be in succession of one another within an allocated 90-minute slot

You should enter in this category if:

You are new to fitness competitions
You are at the sevens for a social experience
You go to functional fitness classes (F45-style) a few times a week
You’ve recently challenged yourself with a Hyrox race for the first time
You’re keen to have a celebratory drink after your workouts!

This is our intermediate level competition, catering to the serious gym-goer who has a background in sports and enjoys the competitive side of fitness.

This division is the perfect place for those of you that enjoy testing both the physical and mental side of your fitness.

Schedule:

Saturday 29th November 14:00 - 20:00. 3 workouts

Sunday 30th November 10:00 - 14:30. 2 workouts

You should enter in this category if:

You have some experience with fitness competitions
You are at the 7s for a competitive experience, but also to enjoy a weekend with friends and gym partners
You have some sporting background
You go to functional fitness classes / CrossFit classes

For the first time in WODON3 history, we are introducing a 4-person Elite fitness division at Emirates Dubai 7s. The competition is designed for the most advanced athletes in the region and beyond.

Schedule:

Friday 28th November 15:00 - 20:30. 3 workouts

Saturday 29th November 17:00 - 20:00. 2 workouts

You should enter this competition if:

You are a fitness professional or have some coaching experience
You regularly train at RX or elite level in functional fitness workouts and events
You consistently train at high intensity and follow a structured training programme
You came top 3 in the Open division at WODON3 last year, or competed in the elite individual division
You are proficient in high skill movements and are comfortable with more heavy weights

WORKOUTS

EVENT 1 - LOST & FOUND

AMRAP 15’

Starting at the same time,

800m Row + 24 x 25FT Sandbag Carry
(1 Athlete Row + 1 Athlete SB)

Then,

40 Partner Wall Balls (1M/1F)

Then,

40 Synchro DB Hang to Overhead (1M/1F)

Then,

40 Partner Wall Balls (1M/1F)

Then,

40 Synchro DB Hang to Overhead (1M/1F)

In time remaining,

Max Metres Row + Sandbag Hold
(1 Athlete Row + 1 Athlete Hold)

SCORE = METERS ON THE ROWER

Dumbbell - 15kg / 10kg

WORKOUT 2 - RUCK

AMRAP 15'

Starting on 0:00
Continuous Max Calories Bike Erg

Then,

50 Synchro Plate Ground-to-overhead

(Any 2 Work)

Then,

25 Synchro Butterfly Sit Up

(Any 2 Work)

Then,

50 Synchro Burpees to Plate

(Any 2 Work)

Then,

25 Synchro Butterfly Sit Up

(Any 2 Work)

SCORE = Bike cals + Reps

Plate - 15kg / 10kg

EVENT 1 - LOST & FOUND

AMRAP 16’

Starting at the same time …

2K Row + 30 x 25FT Sandbag Carry
(1 Athlete Row + 1 Athlete SB)

Then,

40 Synchro DB Hang Snatch

(All Athletes)

Then,

20 Synchro Squats (1M/1F)

(1 Sandbag + 1 DBL DB)

Then,

40 Synchro DB Hang Clean + Jerk

(All Athletes)

Then,

20 Synchro Squats (1M/1F)

(1 Sandbag + 1 DBL DB)

In time remaining,

Max Metres Row + Sandbag Hold
(1 Athlete Row + 1 Athlete Hold)

SCORE = METERS ON THE ROWER

Dumbbell - 22.5kg / 15kgx2 / 12.5kg

Sandbag - 100/70lbs

EVENT 2- RUCK

18 mins Time Cap

Starting at the same time,

2K Bike Erg (1 Athlete Working)
100 Wall Balls (9/6kg) (1 Athlete Working)

Then,

20 - 40 – 60

Then,

Synchro STOH 40/30kg (1M/1F)
6 x 25ft Shuttle Run (4 Work)

Then,

Synchro Box Jumps (1M / 1F)
6 x 25ft Shuttle Run (4 Work)

Then,

Synchro Power Cleans 40/30kg (1M / 1F)
6 x 25ft Shuttle Run (4 Working)

SCORE = TIME

Barbell - 40/30kg

Box - 24/20inch

EVENT 3 - DO YOU EVEN LIFT BRO

FOR LOAD

0:00 - 7:00
Find a Heavy Complex

(1M / 1F)

1 Hang Clean

1 Thruster

Then,

7:30 - 15:00
Find a Heavy Complex

(1M / 1F)

1 Clean

1 Squat

1 Jerk

SCORE = TOTAL LOAD

EVENT 1 - LOST & FOUND

AMRAP 16’

Starting at the same time,

2K Row + 36 x 25FT Sandbag Carry
(1 Athlete Row + 2 Athlete Synchro SB)

Then,

40 Synchro DB Hang Snatch

(All Athletes)

Then,

20 Synchro Squats (1M/1F)

(1 Sandbag + 1 DBL DB)

Then,

40 Synchro DB Hang Clean + Jerk

(All Athletes)

Then,

20 Synchro Squats (1M/1F)

(1 Sandbag + 1 DBL DB)

In time remaining,

Max Metres Row + Sandbag Hold
(1 Athlete Row + 1 Athlete Hold)

SCORE = METERS ON THE ROWER

Dumbbell - 30kg / 22.5kgx2 / 15kg

Sandbag - 150/100lbs

EVENT 2 - RUCK

18 mins Time Cap

Buy in - 15 Team Synchro Down Ups

Then,

48 - 32 – 16

Then,

Synchro Deadlifts (1M/1F)
8 x 25ft Shuttle Run (All Athletes Work)

Then,

Box Jump Overs (1M/1F)
8 x 25ft Shuttle Run (All Athlete Work)

Then,

Power Clean 70/50kg (1M /1F)
8 x 25ft Shuttle Run (All Athlete Work)

Then,

15 Team Synch Down Ups

SCORE = Time

Barbell - 70/50kg

Box - 24/20inch

EVENT 3 - DO YOU EVEN LIFT BRO

AMRAP 15'

Thruster Ladder

(1M /1F)

0:00-7:00 mins

Then,

15 Reps @ 60/40kg
12 Reps @ 70/50kg
9 Reps @ 80/50kg
Max Reps @ 90/70kg

Then,

Snatch Ladder

(1M/1F)

7:30-15:00 mins

Then,

15 Reps @ 60/40kg
12 Reps @ 70/45kg
9 Reps @ 80/55kg
Max Reps @ 90/63kg

SCORE = REPS x LOAD

STANDARDS

WORKOUTS

Workout 1 is here! Grab your team and get practicing:

On go, teams head to the wall balls and start accumulating as many reps as possible within a 3-minute window. Whilst one member is working, two members are holding sandbags in a bear hug position, and one member is resting.

If one of the sandbags is dropped, the wall ball throws have to stop. Teams continue this process for the duration of the 3-minutes.

1 minute rest

Teams have to accumulate as many calories as possible on a rower within a 3-minute window. The same process for sandbag holds will be followed, with one member on the rower, two members holding sandbags in a bear hug position, and one member resting.

1 minute rest

All four team members will perform synchronised burpees over the line. Teams must accumulate as many synchronised burpees as possible within the 3-minute window.

1 minute rest

Teams have to accumulate as many calories as possible on a bike within a 3-minute window. The same process for sandbag holds will be followed, with one member is on the bike, two members hold sandbags in a bear hug position, and one member resting.

Social & Open Divisions - Workout 2

PART A

On go, teams have 12 minutes to find the heaviest load of the following complexes:

Team member 1: 1 hang clean + 3 front squats

Team member 2: 2 hang cleans + 2 front squats

Team member 3: 3 hang cleans + 1 front squat

Team member 4: 4 hang cleans

REST 1 MINUTE

PART B

On go, teams have 3 minutes to accumulate as many reps as possible of Synchro Front Squats.

Male/female pairs, 2 work whilst 2 rest.

Social: 50/35 KG

Open: 70/45 KG

Teams scores will be the accumulated weight in total of all 4 team members’ complexes, combined with the total number of reps of synchro front squats completed.

5 Rounds for time

40 synchro alt DB snatch (M/F)

20 Toes-to-bar / Knees-to-elbow (1 partner in dead hang)

100m Shuttle Run together (4 lengths)

- 15 min Time cap

Social 15/10KG
Open 22.5/15KG

On go, a M/F pair will start accumulating DB snatches until they achieve 40 reps. Reps can be divided between the M/F pairs as they choose. The team will then head to the rig to complete 20 reps of TTB/KTE in pairs, with one athlete working whilst the other is in a dead hang position. The full team will then head to complete 100m worth of shuttle runs, partitioned into 25m sections.

**In the Open Division, both dumbbells (1x 22.5kg, 1x15kg) have to be off the ground throughout the duration of the workout (including during the shuttle runs and TTB).

Teams will repeat the following process until 5 rounds are completed within a time cap of 15 min If the workout is not completed in the time cap, any remaining reps will be converted into seconds and added to the 15 mins.

Chipper for time: 1 M/F pair work whilst 1 M/F pair rest

70 synchro box jump/step over
70 synchro deadlifts
50 synchro box jump/step over
50 synchro deadlifts
30 synchro box jump/step over
30 synchro deadlifts

15 min time cap DL weight 70/45 – box height 24”/20”

Team has to run to finish line after finishing round of deadlifts
On the day there will be element to be reveal

Chipper for time: 1 M/F pair work whilst 1 M/F pair rest

60 synchro box jump/step over
60 synchro deadlifts
40 synchro box jump/step over
40 synchro deadlifts
20 synchro box jump/step over
20 synchro deadlifts
20 rope climbs

15 min time cap DL weight 90/65 – box height 24”/20”

Team has to run to finish line after finishing round of deadlifts
On the day there will be element to be reveal

For Time

750/1,000m Row
100 DU’s
750/1,000m Ski
100 DU’s
500/750m Row
75 DU’s
500/750m Ski
75 Du’s
250/500m Row
50 DU’s
250/500m Ski
50 DU’s
Sprint to finish line
20 min TC
Distances for males and females are different
10 sec. Penalty for equipment mishandling
Workout starts with athletes on the platform beside their skipping rope and at 1,2,3 Go they head to the row to start accumulating their distances
Workout time is recorded when athletes pass finish line

For Load
1 Rep Max Snatch

10 min TC
This can be power or squat
Bars start empty and at the 3,2,1 Go athletes start loading their bars
Collars has to be on the bar before lifting
Athlete has to stay inside the platform
Load can be changed down if a lift is not successful and athlete wants to reduce the weight
If the bar was lifted off the floor in the last second lift can be continued
Athlete has to get a confirmation from their judge before dropping the bar

For Rounds and Reps

3 Cycles of 6 min. with 1 min. rest

Cycle 1

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

20 double DB thrusters

20 pull-ups

Cycle 2

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

15 double DB thrusters

15 CTB

Cycle 3

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

10 double DB thrusters

10 BMU

DB weights (15/22.5*2KG)
Score is accumulated rounds and reps throughout the 3 cycles
On the walking lunges DB’s have to be in a farmers carry hold
DB’s can only be thrown from hip level or below. If thrown from above hip level there will be a penalty of 5 rep deduction

Volunteers

Becoming a volunteer at WODON3 is an awesome opportunity for the wider fitness community not only to come and soak up the atmosphere but also to play a vital role in ensuring the success of the event.

Everyone who joins the team will receive exclusive merchandise, refreshments in the form of food and drink throughout the weekend and, of course, a ticket to enjoy the entire festival!

For more information please contact wodon3@thesevens.ae

WHAT TO EXPECT

A fitness event for all abilities to come and enjoy a weekend of competition whilst soaking up the atmosphere at the biggest sport and entertainment festival in the Middle East.

From throwing it down on pitch 3, to watching the HSBC SVNS series in the grandstand, or partying on Beats on 2, its the ultimate weekend of fitness combined with fun!

The events are designed to test your strength, speed, power, endurance and most of all, your ability to work as a team.

Rest assured you will leave the event feeling challenged and accomplished, ready to enjoy the rest of the festival!

WODON3

Compete

INTRODUCING

DIVISIONS

DIVISIONS

WORKOUTS

MOVEMENTS

WORKOUTS

Volunteers

WHAT TO EXPECT

Partners

SVNS Title Partner

Tournament Partners

WODON3

Compete

INTRODUCING

DIVISIONS

DIVISIONS

SUPER SOCIAL DIVISION

OPEN DIVISION

ELITE DIVISION

WORKOUTS

SUPER SOCIAL WORKOUTS

OPEN WORKOUTS

ELITE WORKOUTS

MOVEMENTS

WORKOUTS

WORKOUT 1: NO PASSENGERS

WORKOUT 2: HIT THE FLO

WORKOUT 3: NEED FOR SPEED

WORKOUT 4: PULL AND JUMP SOCIAL DIVISION

WORKOUT 4: PULL AND JUMP OPEN DIVISION

ELITE WORKOUT 1: THINK TWICE

ELITE WORKOUT 2: SNATCHY SNATCHY

ELITE WORKOUT 3: GRIP AND RIP

Volunteers

WHAT TO EXPECT

Partners

SVNS Title Partner

Tournament Partners