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Sasha Preziosa

2022 WZAOC TEAM FAQ

By Online Challenge

TEAM ONLINE CHALLENGE

GENERAL

Who uploads the scores?
The team captain will be responsible for inputting all team member’s individual scores.

Where do we upload our scores?
All scores and video links should be uploaded to your Competition Corner account.

Do athletes A, B, and C have to be the same for all workouts?
No! Athletes A, B, and C can differ from workout to workout. You choose who does what!

What if we have mixed skill levels?
If one athlete on a team elects to perform a workout scaled/modified, the other two members of the team may perform either variety, however, the team’s score must be registered as “scaled/modified” upon submission in Competition Corner.

We need to change divisions!
In order to change your division, click here.

Where can we find the video submission guidelines?
Guidelines are found on the scorecards and in this article.

Can we submit a score, redo the workout, and re-submit the new score?
Yup! As long as all final scores are in Competition Corner by Monday, October 24th at 8:00pm ET!

CLICK TO REVIEW THE SCORECARDS

WORKOUT 1

Can I use tape on the rig and grips on my hands? Or is it one or the other?
You may use both! 

Are clips required on the barbell?
Yes!

CLICK TO REVIEW THE SCORECARDS

WORKOUT 7

Can someone help add weight to the barbell?
Yes, athletes may be assisted to change weights between sets.

Are clips required?
Yes!

Can we use pre-loaded barbells?
No, only one barbell is permitted.

If you fail an attempt at 5 or 3 can you change the weight?
Yes!

Once you finish the set of 3, can you go back to the set of 7?
Nope, once the last set of 3 is successful, the workout is complete!

Can these be hang snatches?
Hang snatches are not permitted!

If you hit all 3 successfully and there’s time remaining in the 5 minutes, can you add weight and try for a heavier set of 3?
Nope, the workout is over upon completion of the successful set of 3!

If your knee touches the ground but you save the rep, will it still count?
This will NOT count!

CLICK TO REVIEW THE SCORECARDS

Got a question that isn’t listed?

SHOOT US AN EMAIL!

Who gets invites to WZA 2023?

By WZA Miami

Top athletes will be able to bypass the TYR Wodapalooza Online Challenge & Qualifier to compete in Miami in January. This is based on past Sanctional and CrossFit Games finishes.

Individual Elite

CrossFit Games

  • CrossFit Games 2022: All Individual Elite Athletes 
  • Individual CrossFit Games Top 3: 2016-2022

Additional Events

  • Individual Top 3 at WZA 2022: Top 3 Men & Women
  • Individual Winners at WZA & GG in the last five years: 1st Place Men & Women
  • Individual Elite Male & Female winners at Madrid CF Challenge 2022
  • Individual Elite Male & Female winners at FITLAND 2022
  • Individual Elite Male & Female winners at Black Challenge 2022
  • Individual Elite Male & Female winners at The Greatness Fit Fest 2022
  • Individual Elite Male & Female winners at the Argentina Throwdown 2022

Age Group

  • 1st place 2022 Wodapalooza and/or 2022 CrossFit Games

Please note: 20 spots will be earned via the WZA Indy Online Challenge & Qualifier. If all the above invites have been granted and spots are still available, they will be awarded to the next finishers in line via the WZAOC leaderboard. Additionally, athletes who receive invites are still responsible for their registration cost, lodging, travel, etc.

Elite Team of 3

CrossFit Games

  • CrossFit Games 2022 – Top 10 Teams
    1. May put together one (1) male and one (1) female team of 3 consisting of both CrossFit Games teams
  • Any individual Elite Invited athlete may put together an Elite Team of 3, as long as a minimum of two (2) of the three (3) athletes are part of the invite criteria

Game Plan: TYR WZAOC Workout 6

By Online Challenge

INDIVIDUAL WEEK 2 – WORKOUT 6

Written by Justin Cotler of Underdogs Athletics and the WZA Programming Collective

WORKOUT DESCRIPTION

30-20-10:
Deadlifts (185/135)
Toes to Bar
Time Cap: 6 Minutes

GAMEPLAN

Workout 6 is a sneaky tough couplet of Deadlifts and Toes to Bar.

Expect this one to be a grip destroyer, so for most of you, this means breaking early and often. Mix grip on DL will help. Don’t be tricked by the lighter loads and get too greedy with big sets. Short quick sets, especially for rounds 30 and 20, will pay off big time. Always remember that planned breaks are considerably faster than unplanned breaks. Going to failure and being forced to rest and stare at the pull-up bar is what eats up valuable time.

Strategize accordingly!!!

SAMPLE WARM UP

5:00 Bike (easy to moderate pace)

Then, 2 to 3 Rounds:
10 Cal Row or Ski
10/Side Banded Lateral Walks
10/Side Single Leg glute Bridges
5/Side Spiderman Lunge w/ Rotation
10 KB Deadlifts
10-sec Hollow hold
10-sec Arch hold
10 V-ups
5 Kips Swings (on pullup bar)

Then:
Warmup each individual movement. Then, (Primer.  This is what you should do to prime the movement patterns and elevate the heart rate prior to starting the workout.  Once you finish the 3nd round, take a few minutes to rest to relax and focus on the task at hand.)

3 rounds:
5 Deadlifts (185/135)
5 Toes to Bar1 min rest

2022 WZAOC INDY FAQ

By Online Challenge

INDIVIDUAL ONLINE CHALLENGE

GENERAL

Where do I upload my scores?
All scores and video links should be uploaded to your Competition Corner account.

I need to change divisions!
In order to change your division, click here.

Where can I find the video submission guidelines?
Guidelines are found on the scorecards and in this article.

How do I set up my timer?
Timers must be counting UP!

How does Open Registration work?
Athletes who don’t qualify have another chance to compete on the floor at Miami through Open Registration. On a pre-identified date, registration for Scaled divisions will open to eligible athletes who completed the TYR WZOAC in its entirety (submitted all scores and required videos). Athletes are invited to race against other eligible athletes to sign up and secure their spot to compete at Bayfront Park. Read more here.

Can we submit a score, redo the workout, and re-submit the new score?
Yup! As long as all final scores are in Competition Corner by Monday, Sept 19th at 8:00pm ET!

CLICK TO REVIEW THE SCORECARDS

WORKOUT ONE

Can the barbell be placed in the back rack if you are resting between OHS reps?
Yes!

Are clips required on the barbell?
Yes!

Does it matter which way the athlete faces the barbell at the start? Can my jump rope be on the same side as the barbell?
Yes, as long as all movements can clearly be seen in the frame throughout the entire workout.

Can I do a squat snatch to start the overhead squat?
Yes! A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

Can men use a women’s bar, and can women use a men’s bar?
Nope! Men must use a 45lb/20kg bar and women must use a 35lb/15kg barbell.

Can I go from my last power snatch directly into my first OHS?
Yes, athletes may begin their first overhead squat, immediately following the last repetition of their hang power snatch.

CLICK TO REVIEW THE SCORECARDS

WORKOUT TWO 

Can someone help add weight to the barbell?
Yes, athletes may be assisted to change weights during the 1-minute transitions.

If athletes don’t complete all the burpees, will they go on to the next weight? 
Yes, this workout is for total reps across the 5 rounds!

How is this scored?
This workout is for total burpees and clean and jerks over the 5 rounds.

Is a two-foot takeoff required?
A two-foot takeoff is not required, however, the athlete must be clearly jumping over the bar with both feet in the air as they pass over the bar.

Do we need to finish the clean and jerk rep before the 2:00 time expires or just start the rep before that?
The rep must be completed before the time ends.

Can we use pre-loaded barbells?
No, only one barbell is permitted.

CLICK TO REVIEW THE SCORECARDS

WORKOUT THREE 

We’re short on space for the run!
You may move the camera to make the shuttle runs fit in the frame as long as all movements are clearly seen in throughout the workout video.

What is the shuttle run distance in meters?
25 Feet = 7.60 Meters

CLICK TO REVIEW THE SCORECARDS

Got a question that isn’t listed?

SHOOT US AN EMAIL!

Game Plan: TYR WZAOC Workout 1

By Online Challenge

INDIVIDUAL WEEK 1 – WORKOUT 1

Written by Justin Cotler of Underdogs Athletics and the WZA Programming Collective

WORKOUT DESCRIPTION

9 min AMRAP:
+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats (75, 55lb)
30 Double Unders

– Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30 etc.) at the conclusion of each round.

GAMEPLAN

A classic triplet is this year’s repeat qualifier workout, originally seen in 2019 – 2020.  The reason we chose to repeat this workout is that it is a beautiful, simple, and devastating way to test work capacity.  In 2019 – 2020, the top men and women got into the round of 24’s which is well over 400 reps. If you want to find yourself in a good spot on the leaderboard, you’re going to have to dig deep, hold on to the bar, and move consistently for all 9 minutes.

Controlled aggression is the name of the game with this one, as it’s very easy to come out of the gate too hot and die on the back half when the reps of the barbell increase.  For those with efficient double unders, the 30 reps per round offer a great opportunity to relax and breathe before getting back on the bar.

SAMPLE WARM UP

5:00 min Row (start at an easy pace, increase the pace slightly every minute)

Then:
2 to 3 Rounds:
10/side Banded Lateral Walks
10 Banded Good Mornings
5 Squat to Stand with Overhead Reach
5/side Shoulder CARS
5/side Ankle CARS
10 Tibialis Raises
10 Deficit Calf Raises
5 Box Jumps/step down

Then, Warmup each individual movement
Primer.  This is what you should do to prime the movement patterns and elevate the heart rate prior to starting the workout.  Once you finish the 2nd round, take a few minutes rest to relax and focus on the task at hand.

2 Rounds:
6 Hang Power Snatch (75/55)
6 OH Squats (75/55)
30 Double Unders
1 min rest 

Now go crush it! GOOD LUCK!

What are you waiting for?! Join the thousands of athletes from across the globe that come together to celebrate fitness, community, and life!

Click here to register!

U.S. ARMY Focuses on Teens Experience at WZA

By Online Challenge, WZA Miami

U.S. ARMY Provides Complimentary Entry  for 2023 TYR Wodapalooza Online Challenge and Qualifier

The TYR Wodapalooza (“WZA”) and U.S. ARMY are joining efforts to help promote healthy lifestyle habits for teenagers across the U.S.  

From today through Monday, September 19th upon registration close, all teenagers registering for the 2023 TYR Wodapalooza Online Challenge and Qualifier U.S. Army Teen Divisions, will have the entry fee waived. All teens who have previously registered will receive additional information on the refund of the entry fee.  

The TYR Wodapalooza Online Challenge and Qualifier is the first step for athlete’s road to Miami. The U.S. Army Teen Divisions allow the youth of the sport the chance to compete on the same stage as some of the biggest names in the sport.  

Looking to compete in Miami in the teen division? Click below to sign up!

CLICK TO REGISTER

VIDEO SUBMISSION GUIDELINES

By Online Challenge

In order to qualify, you must complete all the qualifier workouts following the provided movement standards, workout flow, and video submission guidelines. Additionally, you’ll need to submit the requested videos before the deadline. Our team will announce which videos and when they are due at the conclusion of the Online Challenge.    

Please use the following video submission guidelines when completing each of the workouts to ensure that your videos do not get blocked from our judge’s ability to view them. We highly recommend recording every workout of the challenge. The videos required for submission will be released after the culmination of the online challenge and you will have a short window of time for those submissions to be uploaded.  

VIDEO SUBMISSION GUIDELINES

  • Create a YouTube or Vimeo account. Use only these two methods of the video submission.
  • Use any video recording device you want to capture your workout with, however, you are responsible for the video quality (i.e., if we cannot verify the movements, your video may be rejected).
  • The athlete will announce the following at the beginning of each workout video: Athlete’s name, division, workout, weights, measurements, and other specifics.  
  • Please be careful with the music you choose, as many artists’ music is copywritten and could prevent the video from being viewed due to it being flagged for copyright infringement.   
  • Film ALL competition area measurements ensuring that all distances and weights can be clearly seen.   
  • Use the camera placement provided in the floor plan. The camera should capture a full view of the athlete during all movements.   
  • Avoid placing the camera low on the ground. We recommend placing the camera at least 3 feet (90 cm) off the ground.   
  • Videos must be uncut and unedited to accurately display the performance.   
  • A clock or timer must be visible throughout the entirety of the workout. This timer can be at the physical gym location or through a video recording app being used.  
  • Videos shot with a fisheye lens or similar lens may be rejected.   
  • Do NOT use a countdown timer. All timers should be counting up from 0:00. 
  • If you have a judge present (not required), ensure the judge does not obstruct the view of the athlete at any time during the workout.  
  • Record your workout using a phone camera or workout recording application and then upload it as a public video to YouTube or Vimeo for submission. Google Drive, Dropbox, or any other platform links will not be accepted.
  • Please record all workouts in a vertical frame. If in the event your workout does not fit in a vertical frame, please use horizontal 
  • Please DO NOT start your video vertically and then turn your phone to horizontal as your workout will be filmed sideways.  

AFTER THE WORKOUT

  • Once you have successfully uploaded your video, follow the instructions for submitting a video link into our scoring system, as well as enter your score into the scoring system.
  • Video submissions and scores may be Validated, Invalidated, or amended after review by WZA Judging Team.
  • Athletes submitting videos are advised to have someone strictly watching their movement to ensure each repetition meets standards, and that the camera captures the movement clearly. Penalties may be assessed due to an Athlete not meeting the movement standard or due to improper camera angles that do not permit the Judge to determine if the standard is being met.

 

Once the WZAOC workouts are released, please visit https://wodapalooza.com/workouts/2022-2023-indy-workouts/  to access the scorecard which includes the full workout description, movement standards, workout flow, workout map, video submission guidelines, and workout submission deadlines.  

TYR WZA Miami Schedule Update

By WZA Miami

WZA Miami is getting another upgrade!

In an effort to enhance the athlete and spectator experience, we’ve simplified the Elite schedule. For the first time in years, we’re changing how the Elite compete in Miami. On Thursday & Friday, we’ll host the Elite Individual competition, and then separately, on Saturday & Sunday, we’ll watch the Elite Teams of 3 take the stage.

BONUS! This will allow elite athletes to participate as individuals and on a Team of 3.

Note: All other divisions will still compete across the weekend starting Friday, 1/13 through Sunday, 1/15. More specific athlete schedules to come soon!

THURSDAY

JAN 12, 2023

ELITE INDY

FRIDAY

JAN 13, 2023

ELITE INDY

SATURDAY

JAN 14, 2023

ELITE TEAMS

SUNDAY

JAN 15, 2023

ELITE TEAMS

The WZA Programming Collective is back!

By WZA Miami

We’re on a mission to create the biggest and best celebration ever and we’re starting with the programming. The WZA Programming Collective is BACK!

The “programming collective” was a term initially coined in 2018, which brought together the brilliant and influential programming minds of our community together to collaborate to build the Online Challenge & Qualifier tests.

We’ve brought it back by gathering five functional fitness programming arms together, CompTrain, WheelWOD, PRVN Fitness, HWPO Training, and Underdogs Athletics, to program this year’s TYR WZA Online Challenge & Qualifier.

We’ve stayed true to our mission by being inclusive of all athletic backgrounds and abilities to ensure every member of our growing community is represented throughout the WZAOC. Our team of experts has collaborated to create a complete, fun, and fair test for all athletes on the Road to Miami.

Are you up for the challenge?

The WZAOC kicks off on September 15th with the Individual Challenge and continues on October 13th with the Teams of 3 Challenge. Don’t miss out!

JOIN THE CELEBRATION

Other Ways To Qualify for WZA 2023

By WZA Miami

The TYR WZAOC is coming! Take a look at the alternate avenues to qualify for the TYR WZA Miami 2023.

FITLAND FITNESS FESTIVAL

Aug 12-15, 2022

Individual Elite Male & Female winners at FITLAND Fitness Festival earn a spot to WZA Miami 2023

Black Challenge MX

Aug 26-28, 2022

Individual Elite Male & Female winners at Black Challenge earn a spot to WZA Miami 2023

MADRID CHAMPIONSHIP

sept 9-11, 2022

Individual Elite Male & Female winners at Madrid CF Challenge earn a spot to WZA Miami 2023

THE GREATNESS FIT FEST

Sept 23-25, 2022

Individual Elite Male & Female winners at The Greatness Fit Fest earn a spot to WZA Miami 2023

ARGENTINA THROWDOWN

Dec 9-11, 2022

Individual Elite Male & Female winners at The Argentina Throwdown earn a spot to WZA Miami 2023