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Transformation Challenge

2019-2020 Wodapalooza Season

By News, Online Challenge, Transformation Challenge, WZA Miami

2019-2020 Wodapalooza Season

What’s coming up for Wodapalooza this season?

We truly believe in celebrating fitness, community and life in a variety of ways and bringing an elite experience to each and every member of the WZA Community. From athletes to volunteers, spectators and partners, we’ve got something for everyone!

Stay up to date – WZA Athlete Community

In an effort to continue celebrating fitness, community and life (and keep everyone in the loop!) we started the WZA Community Facebook group as a space to celebrate PRs, get information on the upcoming season, important dates and information and so much more! Make sure you’ve joined our Facebook group to stay up to date on all of the latest and greatest!

Join the Group!



WZA Online Challenge & Qualifier
Indy – August 21st
Team – December 6th

The WZA Online Challenge and Qualifier (WZAOC) is a two-part online workout challenge where athletes from all over the world come together to test their fitness. Choose to compete as an individual or on a team!

Each week, during the Individual Challenge of the WZA Online Challenge and Qualifier, WZA will release workout(s) on Wednesdays at 8pm ET. The WZA Community will have until the following Monday at 8pm ET to complete the workouts and submit their score. For those choosing the Team Challenge, WZA will release 10 workouts, with all workouts and scores due the last day of the challenge.

Athletes looking to compete at WZA Miami should visit the How to Compete page for more information.

Registration Opens July 1st!


WZA Miami
February 20-23rd, 2020

What began as a grassroots 1-day fitness competition with 145 athletes and 500 spectators in 2012, Wodapalooza (WZA) has since established itself as the world’s premier Functional Fitness Festival. The Wodapalooza descends on Downtown Miami’s Bayfront Park for 4-days and brings together 3,000+ of athletes and 45,000+ spectators and fitness fanatics to celebrate fitness, community and life.

Tickets available September 23rd

WZA Transformation Challenge
April 27th, 2020

The Wodapalooza Transformation Challenge (WZATC) is an 8-week self-improvement challenge to improve your fitness & health, with guidance in the form of nutritional, exercise and motivational content and support. In the process, participants will have the opportunity to win prizes ranging from cash to trips, to gear, and more! Those attempting to win will be judged based on their progress over the course of the WZATC, established via the “before” & “after” pictures, and their journey. This year, we’re awarding four total winners: one male and one female Overall Winner, and a male and female “People’s Choice Winner.”

Registration opens early 2020!

Eat. SLEEP. Exercise.

By Transformation Challenge

Eat. SLEEP. Exercise.

We are all aware that there are many factors that go into creating an environment in which our bodies will thrive. Some of the first things that come to mind are physical conditioning – in whatever your sport may be – along with properly fueling your body to achieve your goals and peak performance. In addition to these two important factors is SLEEP! The quality and quantity of sleep that you are giving your mind and body play a vital role in reaching your personal goals and peak performance. Exercise depletes our body’s resources from fluids, energy and the breakdown of muscles. While we can remedy some of those effects with fuel and hydration when coupled with proper sleep the results are night and day.



Adequate amounts of research suggest that sleep deprivation increases our levels of cortisol, a stress hormone. There is also a decrease in our energy stores by the means on glycogen and carbohydrates. Overall, lack of proper sleep results in physical and mental fatigue, low energy and meager focus. Allowing your body and mind to recover could be the game-changer that you are missing.

While we live in a fast-paced society and each have our own unique and busy schedules, there are practices that you can put into play to ensure a good night’s sleep. It may be difficult at first, but getting great sleep comes down to developing great sleep habits.


  1. Stick to a sleep schedule. This will help keep your body’s internal clock in tune. This will result in a solid night of sleep – where you fall asleep and stay asleep for the night. This includes weekends too. Instead, on weekends that you feel are necessary, opt for a daytime nap instead. Naps can create problems for some people so try to limit them to around 20 minutes in the early afternoon. Regarding the topic of naps, do your best to fend off post-meal drowsiness – especially dinner! This can easily throw off our schedules. Our bodies are built on routine!


  1. Create a good sleep space. When it is time for bed make sure you wind down and clear your head. Not only do you need to put yourself in a relaxed mental state, but the physical attributes of your room are vital as well. All electronics should be shut off or discontinued use around 30 minutes prior to bedtime. This includes late-night televisions, reading devices with a backlight and the use of our ever so prominent smartphones. Heavy curtains or eye-shades can help create a darker environment for sleeping as well. Darkness will promote a good sleep, while light will interfere with your body’s natural rhythm. A cool temperature will also help induce sleep with the optimal range being 60 to 67 degrees Fahrenheit. You need to set yourself up for success!


  1. Plan ahead. Avoid activities (such as television use mentioned previously), as well as food or drinks that interfere with sleep. Cut out caffeine by early afternoon to you can clear your system of any remnants by bedtime. Nicotine has a similar effect – but we recommend that you do your best to give that up as a whole! Spicy and acidic foods can cause gastrointestinal stress, which may lead to interference in your sleep. Indulge in those flavors in earlier meals and try to eat milder meals closer to bedtime.


  1. Boost your outdoor exposure and exercise! Get adequate exposure to the outdoors and natural sunlight when you wake up and throughout the day. With demanding work schedules this can be difficult but try to put ten minutes aside for some outdoor activity at during your workday. All it takes is a simple walk around the block to lift your mood and adjust your inner clock. Regular exercise also promotes better sleep at night – perfect for this challenge! While more enthusiastic activity will bring about a higher level of benefits, don’t count out light exercise. If time constraints limit your access to a gym, a home workout with just bodyweight can suffice.



These are just some basic guidelines to help pilot you towards getting a better night’s sleep and properly letting your mind and body recover. Our physical and mental health are of the utmost importance – with an emphasis on our mental health. Get adequate, quality sleep for higher energy levels, focus and performance. Remember, you are in control of your schedule and the changes you can make to improve this simple, yet critical aspect of daily life.

Why You Should Do the Transformation Challenge

By News, Transformation Challenge

Why You Should Do The Transformation Challenge

How’d that New Years resolution go? Yeah, we were afraid of that answer. Either you gave it your best, lost motivation, never did one or maybe you just didn’t know where to start.

Whatever the reason, we have some great news. Our 4th Annual “WZA Transformation Challenge” kicks off on Monday, April 29th, to be exact! And we think it’s a perfect time and opportunity to transform yourself!


So, still not sure? Here are the 3 reasons we think you should do the challenge!

  • COMMUNITY –  With the Transformation Challenge, you’ll be part of a group of people working toward the same goal as you – bettering themselves. You can share recipes, tips, workouts or whatever else makes your heart happy in the exclusive Facebook group. For 8 weeks (and after the challenge ends), you’ll have access to that “members only” group!


  • INSPIRATION –  The group and website will give you access to other people’s real-life struggles and achievements! Feeling sorry for yourself? Post to the group! Someone else sharing that they’ve achieved their goals? Makes you want to work harder!


  • EDUCATION – Renaissance Periodization and, will be dropping knowledge bombs on you, for weeks!! Maybe you have tried to eat better before but weren’t sure what to trust on the internet. Or maybe you’ve never tried. Now you have some of the best in the game, helping you! There will also be a workout posted every day!


  • PRIZES – Weekly Challenges in the group will get prizes from our partners and at the end of the Challenge, June 22nd, there will be four winners! One male and female Overall Winners and one male and one female “People’s Choice” winners. Determined in an online vote the “People’s Choice” winners will receive a VIP trip to WZA Miami 2020 (that means flight, hotel and VIP tickets! Check out the “What’s Included page for all the details!) Overall winners will be determined by WZA, and Renaissance Periodization based on before and after pictures and finalists written statement. Overall winners receive $5,000 each plus a ton of awesome prizes from WZA Transformation Challenge partners.


So what are you waiting for?! Registration is now open and it all kicks off April 29th.

Register here!

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Why You Should Take on the WZA Transformation Challenge!

By News, Transformation Challenge

Why You Should Take on the WZA Transformation Challenge!

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It’s the time of year when many people may have given up on their New Year’s resolution to transform themselves in 2018. For others, physical transformation isn’t always about weight loss but about adding muscle and strength. Working with Renaissance Periodization, the 2018 WZA Transformation Challenge gives participants options on how they want to transform their bodies. They can work towards a weight loss goal or a bulking goal.

Registration is now open and continues through June 8th. The 10-week Transformation Challenge includes information on nutrition in the form of an ebook from Renaissance Periodization and WZA, weekly programming from experts in the field and exclusive access to a members-only Facebook group, PLUS epic weekly prizes from various sponsors.

At the close of the Transformation Challenge on July 29th, there will be four winners: one male and one female Overall Winners and one male and female “People’s Choice” Winners which will be determined in an online vote. The two Overall Winners will receive $5,000 each plus a slew of other prizes and the “People’s Choice” winners will receive a VIP trip to WZA Miami which includes flight, hotel & VIP tickets.

Don’t wait! Compete by yourself or grab your WOD buddy. Get a group together at your local gym or affiliate and make this a challenge you all conquer together. Let Wodapalooza and Renaissance Periodization help to transform you into the best version of yourself in 2018.