WODON3
Come and test your fitness at the Emirates Dubai 7s
Functional Fitness at the Emirates Dubai 7s is back for its third year!
Taking place on the 29-30th November and 1st December at The Sevens Stadium's Pitch 3, WODON3 is an inclusive fitness competition that caters to the fitness elite right through to the social athlete who wants to push their limits in a fun filled weekend alongside their gym crew.
The need for WODON3 at the Dubai 7s was born out of the increasing synergy between fitness and the existing sports, rugby, netball and cricket, that bring unrivalled excitement to the event both for competitors and spectators.
In true Dubai 7s fashion, the fitness competition is the ultimate platform for athletes to display teamwork, test their fitness and experience the good time festival vibes from morning until dusk.
WODON3 brings a best in class event to the UAE where competitors can celebrate the hard work they put in training each day and show just what their body and mind are capable of on the competition floor.
Team Divisions
A Functional Fitness Comp With Divisions For All Abilities
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.
5 workouts in total across the weekend of 29th-30th November and 1st December 2024.
This is our entry level division for first time competitors and those who enjoy the more social side of fitness.
For our social athletes, 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.
You should enter in this category if:
- You are new to fitness competitions
- You are at the sevens for a social experience
- You enjoy a challenge
5 workouts in total across the weekend of 29th-30th November and 1st December 2024.
This is our intermediate level competition, catering to the serious athlete who has a strong 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.
You should enter in this category if:
- You have experience with fitness competitions
- You are at the sevens for a competitive experience
- You have a good sporting background
5 workouts in total across the weekend of 29th-30th November and 1st December 2024. This competition is by invite only.
For more information please contact wodon3@thesevens.ae
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
Who can enter?
Anyone. We have divisions for 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 2024: 29-30th November, and 1st December.
How do I register?
Registration for WODON3 2024 will open on 1st April 2024 at 12pm (UAE time).
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
KEY TIMINGS
MOVEMENTS
This table provides competitors with an understanding of what is required from a skill, strength and fitness perspective for each division.
Competitors in each division should feel comfortable performing the exercises shown for more than three reps and be confident performing movement variations (lifts + carries) with the weights and equipment outlined in the table.
Whilst the exercises shown provide a good example of what to expect within each division; they are not an exhaustive list. However, any other programmed movements will fall within the skills/strength requirements shown.
There will NOT be any handstand variations, muscle ups or barbell snatches.
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!
Partners
World Series Partners
Tournament Partners
Event Owner
Presenting Partners
Platinum Partners
