2023-2024 TYR WZA Miami Team Workouts
WORM FRAN
Released: December 13, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
21 Worm Thrusters
Each athlete performs 21 reps:
8 PU – 7 C2B – 6 BMU
15 Worm Thrusters
Each athlete performs 15 reps:
6 PU – 5 C2B – 4 BMU
9 Worm Thrusters
Each athlete performs 9 reps:
4 PU – 3 C2B – 2 BMU
6 Worm Thrusters
Each athlete performs 6 reps:
3 PU – 2 C2B – 1 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
For Time
21 Worm Thrusters
Each athlete performs 21 reps:
8 PU – 7 C2B – 6 BMU
15 Worm Thrusters
Each athlete performs 15 reps:
6 PU – 5 C2B – 4 BMU
9 Worm Thrusters
Each athlete performs 9 reps:
4 PU – 3 C2B – 2 BMU
6 Worm Thrusters
Each athlete performs 6 reps:
3 PU – 2 C2B – 1 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
For Time
15 Worm Thrusters
Each athlete performs 15 reps:
6 PU – 5 C2B – 4 BMU
12 Worm Thrusters
Each athlete performs 12 reps:
5 PU – 4 C2B – 3 BMU
9 Worm Thrusters
Each athlete performs 9 reps:
4 PU – 3 C2B – 2 BMU
6 Worm Thrusters
Each athlete performs 6 reps:
3 PU – 2 C2B – 1 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
For Time
21 Worm Thrusters
45 Pull-ups
15 Worm Thrusters
30 Chest-to-bar
9 Worm Thrusters
15 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
For Time
15 Worm Thrusters
Each athlete performs 15 reps:
6 PU – 5 C2B – 4 BMU
12 Worm Thrusters
Each athlete performs 12 reps:
5 PU – 4 C2B – 3 BMU
9 Worm Thrusters
Each athlete performs 9 reps:
4 PU – 3 C2B – 2 BMU
6 Worm Thrusters
Each athlete performs 6 reps:
3 PU – 2 C2B – 1 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
For Time
21 Worm Thrusters
45 Pull-ups
15 Worm Thrusters
30 Chest-to-bar
9 Worm Thrusters
15 BMU
*While 1 athlete is on the rig, the other 2 are holding the worm
UNO. DOS. TRES.
Released: December 21, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
20 Wall Walks
40 Strict HSPU
60 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Double Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 synchro
M: 135, 155, 165lb
F: 95, 105, 115lb
For Time
20 Wall Walks
40 Strict HSPU
60 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Double Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 synchro
M: 135, 155, 165lb
F: 95, 105, 115lb
For Time
15 Wall Walks
30 Strict HSPU
45 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Double Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 synchro
M: 95, 115, 135lb
F: 65, 75, 95lb
For Time
20 Wall Walks
60 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Single Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 Synchro
M: 75, 95, 115lb
F: 55, 65, 85lb
For Time
20 Wall Walks
40 Strict HSPU
60 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Double Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 synchro
M: 115, 135, 155lb
F: 85, 95, 105lb
For Time
20 Wall Walks
60 HSPU
*1 holds HS, 1 works, 1 rests
240 Synchro Double Unders
*2 work, 1 rests
60 Deadlifts
40 Hang Cleans
20 Front Squats
* All 3 Synchro
M: 75, 95, 115lb
F: 55, 65, 85lb
DETAILS
For Time: 17 min cap
- At the call of 3.2.1.GO, teams will complete 20 wall walks, then 40 strict handstand push-ups, and lastly, 60 handstand push-ups all while a teammate is holding a handstand.
- During the gymnastics movements, one athlete will be holding a handstand, one athlete will be performing the movements and one athlete will be resting behind the rig. Teams can rotate however they want. Repetitions only count while one athlete is holding a handstand and one athlete resting in the designated areas. After the 60th HSPU, this will release two athletes to perform 240 synchro double-unders.
- During the two-person synchro double-unders, two athletes work, while one athlete rests under the rig. After the synchro double-unders this will release the team to move to the barbells.
- Teams will now complete; 60 three-person synchro deadlifts, then 40 three-person synchro hang cleans, and finally 20 three-person synchro front squats.
- During the synchro barbell movements, the barbells will have 3 different loads with the heaviest being closest to the rig and the lightest closest to the start/finish mat.
- Time will stop after the last three-person synchro front squats.
- The score for this workout is the time it takes to complete the workout.
- If time capped, the score will be the time cap plus 1 second per missed rep.
- TIEBREAK: Time after the synchro double-unders.
- MINIMUM WORK REQUIREMENT: None
- False Start = 5-second addition to overall time
- All Other Movements = Rep will not count. Athlete/Pair/Team must complete the entire movement from the beginning
The Sandbag Send
Released: December 28, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 9-7-5:
Sandbag Cleans
Sandbag Squats
(150, 100lb)
Buy-out: 360ft Sandbag Carry (120ft each)
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 9-7-5:
Sandbag Cleans
Sandbag Squats
(150, 100lb)
Buy-out: 360ft Sandbag Carry (120ft each)
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 9-7-5:
Sandbag Cleans
Sandbag Squats
(100, 70lb)
Buy-out: 360ft Sandbag Carry (120ft each)
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 12-9-6:
Sandbag Cleans
Sandbag Squats
(70, 50lb)
Buy-out: 360ft Sandbag Carry (120ft each)
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 9-7-5:
Sandbag Cleans
Sandbag Squats
(100, 70lb)
Buy-out: 360ft Sandbag Carry (120ft each)
For Time
Buy-in: 360ft Sandbag Carry (120ft each)
Each athlete performs relay style 12-9-6:
Sandbag Cleans
Sandbag Squats
(70, 50lb)
Buy-out: 360ft Sandbag Carry (120ft each)
details
For Time: 8 min cap
- At the call of 3.2.1.GO, teams will complete a buy-in of a 360 ft sandbag carry with each athlete performing 120ft in four lengths: (down 30 ft, back 30 ft, down 30 ft, and back 30 ft).
- After the last athlete’s 120 ft carry, athlete A will take the sandbag to the designated area and perform 9 sandbag cleans and 9 sandbag squats then return the sandbag to the start mat to release athlete B.
- Athlete B will then take the sandbag to the designated area and perform their round of 9 sandbag cleans, 9 sandbag squats, and then take the sandbag back to the start mat to release athlete C
- Athlete C will take the sandbag to the designated area and perform their round of 9 sandbag cleans, and 9 sandbag squats, and then take the sandbag back to the start mat to release athlete A.
- Athlete A will then take the sandbag to the next designated area to perform their round of 7.
- Teams will continue in this fashion for the round of 7 and then the round of 5.
- After completing the round of 5, athlete C will return the sandbag to the start mat releasing the team to begin their buy-out.
- The team will then complete a final buy-out of a 360 ft sandbag carry with each athlete performing 120ft.
- Time will stop when the final athlete returns the sandbag to the “start” section after completing their final 120 ft sandbag carry.
- The score for this workout is the time it takes to complete the workout.
- If time capped, the score will be the time cap plus 1 second per missed rep.
- TIEBREAK: After the buy-in sandbag carry
- MINIMUM WORK REQUIREMENT: None
- False Start = 5-second addition to overall time
- All Other Movements = Rep will not count. Athletes must complete the entire movement from the beginning.
Worms Can't Swim
Released: December 30, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
30 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
20 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
5 Worm C&J
For Time
30 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
20 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
5 Worm C&J
For Time
20 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
15 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
3 Worm C&J
For Time
10 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
3 Worm C&J
For Time
20 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
15 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
5 Worm C&J
For Time
10 Worm C&J
Athlete 1: Swim
Athlete 2&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 2: Swim
Athlete 1&3: 50 Synchro Burpees
over the worm
10 Worm C&J
Athlete 3: Swim
Athlete 1&2: 50 Synchro Burpees
over the worm
3 Worm C&J
details
For Time: 24 min cap
- At the call of 3.2.1.GO, all three athletes will move to the worm to perform 30 worm clean & jerks. Then athlete A will complete a swim while athlete B & C complete 50 synchro burpees over the worm.
- During the swim, athletes must follow the designated course when entering & exiting the water.
- After athlete A swims and athletes B & C 50 burpees over the worm, all three athletes will advance the worm and perform 20 worm clean & jerks. Then athlete B will complete a swim while athlete A & C complete 50 synchro burpees over the worm.
- After athlete B swims and athletes A & C 50 burpees over the worm, all three athletes will advance the worm and perform 10 worm clean & jerks. Then athlete C will complete a swim while athlete A & B complete 50 synchro burpees over the worm.
- After athlete C swims and athletes A & B 50 burpees over the worm, all three athletes will advance the worm and perform a final set of 5 worm clean & jerks.
- Time will stop after the 5th worm clean & jerk.
- Before each swim, the athlete must touch the chess piece.
- The score for this workout is the time it takes to complete the workout.
- If time capped, the score will be the time cap plus 1 second per missed rep.
TIEBREAK:
- Time at the completion of 1st set of synchro burpees
- Time at the completion of the 2nd set of synchro burpees
- Time at the completion of the 3rd set of synchro burpees
MINIMUM WORK REQUIREMENT: None
- False Start = 5-second addition to overall time.
- Swim = If an athlete decides not to enter the water, deliberately touches/rests on any flotation device, and/or is brought back in via the swim rescue team, their workout is complete.
- All Other Movements = Rep will not count. Athlete/Pair/Team must complete the entire movement from the beginning.
Cirqueros
Released: Jan 6, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
COMMUNITY TEAMS ONLY
3 Rounds For Time
9/7 Rope Climbs (3 people)
36 Synchro T2B (2 people)
60ft/60ft Handstand Walk (2 people)
60ft Synchro SA OH KB Lunges (2 people)
(53, 35lb)
3 Rounds For Time
7/5 Rope Climbs (3 people)
30 Synchro T2B (2 people)
30ft/30ft Handstand Walk (2 people)
60ft Synchro SA OH KB Lunges (2 people)
(44, 26lb)
3 Rounds For Time
7/5 Rope Climbs (12ft) (3 people)
30 T2B (1 athlete hangs, 1 works)
180ft Wheel-barrow – (All 3 YGIG)
60ft Synchro SA OH KB Lunges (2 people)
(35, 18lb)
3 Rounds For Time
9/7 Rope Climbs – (3 people)
30 Synchro T2B (2 people)
60ft/60ft Handstand Walk (2 people)
60ft Synchro SA OH KB Lunges (2 people)
(53, 35lb)
3 Rounds For Time
7/5 Rope Climbs (12ft) (3 people)
30 T2B (1 athlete hangs, 1 works)
180ft Wheel-barrow – (All 3 YGIG)
60ft Synchro SA OH KB Lunges (2 people)
(35, 18lb)
details
For Time: 14 min cap
- At the call of 3.2.1.GO, all 3 athletes move to behind the rig.
- Teams will complete 3 rounds of 9 rope climbs, then 36 two-person synchro T2B. Team members may switch in and out between the three to share the work. Then a 60 ft handstand walk by 2 athletes, then a 60 ft two-person synchro single arm overhead kettlebell lunge.
- During the rope climbs, one athlete works while the other two athletes rest behind the rig. Teams can switch however they want, a tag must occur to switch athletes. As soon as the 9th rope climb is complete this releases two athletes to move to the rig to perform 36 two-person synchro TTB, with all 3 team members switching in and out as needed.
- During the synchro TTB, two athletes work while one athlete rests behind the rig. Pairs must face the start/finish mat. Teams will be allowed to switch athletes during the TTB. As soon as the 36 TTB is complete this releases two athletes to move to the floor to perform a 60 ft handstand walk.
- During the handstand walk, one athlete works at a time in an I go, you go fashion as follows:
- Athlete A: Down (30 ft)
- Athlete B: Down (30 ft)
- –Then–
- Athlete A: Back (30 ft)
- Athlete B: Back (30 ft)
- After Athlete B’s handstand walk, two athletes will then grab a KB each and perform a 60ft two-person synchro single-arm overhead kettlebell lunge.
- During the synchro single-arm overhead kettlebell lunge, two athletes work while one athlete rests at the start/finish mat. Pairs will be side by side in their lane. Teams will not be allowed to switch athletes during the lunge; once a pair starts the lunge, that pair needs to complete the lunge.
- After the synchro lunges, teams will leave the KBs at the start/finish mat and move back to behind the rig to begin round 2 of this workout. Teams will continue in this fashion for round 3.
- Time will stop upon the completion of the synchro lunges in round 3.
- False Start = 5-second addition to overall time
- Rope Climbs = Rep will not count and must begin again from the ground.
- Synchro Toes to Bar = Rep will not count
- Handstand Walk = Rep will not count and must begin again from the previously completed minimum work distance completed
- Synchro Lunge = Rep will not count and the pair must begin again from the previously completed 15 ft section
- False Start = 5-second addition to overall time.
- Swim = If an athlete decides not to enter the water, deliberately touches/rests on any flotation device, and/or is brought back in via the swim rescue team, their workout is complete.
- All Other Movements = Rep will not count. Athlete/Pair/Team must complete the entire movement from the beginning.
Waterfall on the bay
Released: Jan 8, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
COMMUNITY TEAMS ONLY
For Time
Each athlete completes 3 rounds, waterfall style of:
24/18 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (53, 35lb)
12 Double KB Hang Snatches
For Time
Each athlete completes 3 rounds, waterfall style of:
24/18 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (53, 35lb)
12 Double KB Hang Snatches
For Time
Each athlete completes 3 rounds, waterfall style of:
21/15 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (44, 26lb)
12 Double KB Hang Snatches
For Time
Each athlete completes 3 rounds, waterfall style of:
18/14 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (35, 18lb)
12 Double KB Hang Snatches
For Time
Each athlete completes 3 rounds, waterfall style of:
21/15 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (44, 26lb)
12 Double KB Hang Snatches
For Time
Each athlete completes 3 rounds, waterfall style of:
18/14 Cal Echo Bike
8 KB Box Step-overs (24, 20in) (35, 18lb)
12 Double KB Hang Snatches
details
For Time: 15 min cap
- This workout is divided into two parts which control the “waterfall.” Part 1 are the sets of 24/18 calories on the bike, and part 2 are the 8 kettlebell box step-overs and 12 double kb hang snatches.
- This workout starts with the team at the start/finish mat.
- At the call of go, only Athlete A will move forward to perform part 1, consisting of 24/18 calories on the Echo bike. Upon completion of Athlete A’s calories, they will advance to their kettlebells to perform part 2 consisting of 8 kettlebell box step overs and 12 double kb hang snatches.
- Once Athlete A touches their kettlebells to begin their stepovers in part 2, Athlete B is then released to the bike to begin performing 24/18 calories on the Echo Bike. Upon completion of the calories, Athlete B may advance to the kettlebell box step-overs, but only once Athlete A has completed their 12ve and final double kb hang snatch. If Athlete A is not yet done with both their step-overs and hang snatches, Athlete B must wait to advance.
- Once Athlete B touches their kettlebells to begin their stepovers, Athlete C is released to the bike and may begin performing 24/18 calories on the Echo Bike. Upon completion of the calories, Athlete C may advance to the kettlebell box step-overs, but only once Athlete B has completed their 12ve and final double kb hang snatch. If Athlete B is not yet done with both their step-overs and hang snatches, Athlete C must wait to advance.
- While Athlete B & Athlete C are working, Athlete A is waiting for Athlete C to clear the bike and move to the next station
- As in this scenario, one athlete is always resting, while the other two are working on either Part 1 or Part 2.
- The workout continues in this fashion until each athlete has completed three rounds of Part 1 & Part 2.
- Athletes will not be allowed to advance forward until the athlete in front of them has advanced to the next station.
- During the echo bike, teams will be allowed to adjust their seats before the start of the workout and then not be allowed to adjust again until they have been released into that portion.
- After completing the hang snatches, athletes will return to the start/finish mat and wait to be released to start their next round.
- Time will stop at the completion of Athlete C’s double kb hang snatches in round 3.
- False Start = 5 second addition to overall time
- Bike = If monitor is touched by athlete, judge will reset screen back to original state.
- All Other Movements = Rep will not count. Athlete/Pair/Team must complete the entire movement from the beginning.
- False Start = 5-second addition to overall time.
- Swim = If an athlete decides not to enter the water, deliberately touches/rests on any flotation device, and/or is brought back in via the swim rescue team, their workout is complete.
- All Other Movements = Rep will not count. Athlete/Pair/Team must complete the entire movement from the beginning.
Bike Race
Released: December 26, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
50/40 Cal Echo Bike
5k Trail Run
For Time
40/30 Cal Echo Bike
5k Trail Run
For Total Combined Time
5k Trail Run
For Time
1.5 mile Trail Run
Lower Minor: 2k Row
Lower BK: 1800m Row
Lower AK: 1500m Row
Neuro Minor: 2k Row
Neuro Moderate: 1800m Row
Neuro Major: 1500m Row
Seated 2: 1500m Row
Seated 1: 1350m Row
1000m Row
1350m Row
DETAILS
- This workout starts with the athletes behind the start line and their bibs securely on their bodies.
- At the call of 3,2,1, GO, athletes will run through the start line and move to their designated echo bikes to perform 50/40 calories.
- Upon completion of their calories, athletes will follow the designated 5k trail run.
- athletes must stay on the designated course
- There will be markers and WZA personnel throughout the course
- Time will stop when the athlete crosses the finish line with their chip timer.
The score for this workout is the time it takes to complete it.
TIEBREAK: NONE
MINIMUM WORK REQUIREMENT: NONE
False Start = 5-second addition to overall time.
