2021-2022 WZA Gauntlet Workouts
STATION 1: 0:00-20:00
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
WOD 1: 0:00-7:00 – 3RM Overhead Squat Ladder
3 OHS beginning from the floor, at one of the below starting weights. After every 3 successful overhead squats, the athlete may increase the load by 10lb.
Starting Loads: 45/35 | 95/65 | 135/95 | 185/115 | 245/145
Division Breakdown:
Rx & Intermediate: 3RM Overhead Squat
Scaled: 3RM Front Squat
Score: Heaviest successful 3RM
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2:00 Transition – Athletes must clear weights and reset stage as they found it before beginning WOD 2.
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WOD 2: 9:00-18:00 – For Time
15 Power Snatches 115/85
15 Lateral Burpee Over Bar
10 Power Snatches
15 Lateral Burpee Over Bar
5 Power Snatches
15 Lateral Burpee Over Bar
Time-cap: 9min
Division Breakdown:
Rx – 115/85
Intermediate – 95/65
Scaled – 75/55
Score: Time it takes the athlete to complete the workout.
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18:00-20:00 Rest & Reset – Remove load to empty barbell & reset floor
Additional Information
This event is for as many reps as possible in 9 minutes.
This event begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO athletes will pick up their barbell to begin 3 hang power snatches.
At the completion of the hang power snatches, athletes will perform 3 overhead squats.
Athletes may begin their first overhead squat, immediately following the last repetition of their hang power snatch.
At the completion of the overhead squats, athletes will perform 30 double unders.
At the completion of the double unders, athletes will begin round 2, performing 6 hang power snatches, 6 overhead squats and 30 double unders.
Round 3 will consist of 9 hang power snatches, 9 overhead squats and 30 double unders.
Athletes will continue in this fashion, adding 3 reps to both barbell movements, for 9 minutes.
At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.
Hang Power Snatch
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar/Dumbbell) before re-dipping to initiate the hang snatch. The barbell/Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar/Dumbbell directly over the middle of the body. Power snatching the barbell/Dumbbell from the ground in one continuous motion is not permitted.
Hang Power Clean
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang Clean. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to front rack position with the hips, knees and elbows in front of the bar, and the bar directly over the shoulders of the body. Power cleaning the barbell from the ground in one continuous motion is not permitted.
Overhead Squats
Each rep begins with the athlete standing tall with the barbell/Dumbbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep.
Front Squats (Box)
Each rep begins with the athlete standing tall with the barbell front rack position in a barbell on or above shoulders position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the athlete returns to a fully locked out position with the hips, knees fully extended, and the bar is in the front rack of the body. Athletes may get the barbell shoulders any way they choose. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar in front will be a no rep.
(Box Squat) Athletes that are allowed to use a box to Front squat will achieve Parallel Squats, meaning when resting or touching the box, the athlete’s hips and knees must be parallel and no less.
Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Single Unders
This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
STATION 2: 20:00-40:00
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
WOD 3: 20:00-22:00 – 2min AMRAP, Max Cal Bike
Score: Total number of calories that the athlete can complete in the 2 minute window.
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22:00-25:00 – Rest & Transition
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WOD 4: 25:00-37:00 – 12min AMRAP
+3 Echo Bike Cals
10ft Handstand Walk
Mystery Movement 1,2,3,4,5,6…
10ft Handstand Walk
Round 1 – 3 Cal Bike, 10ft HS Walk, 1 Mystery Movement, 10ft HS Walk
Round 2 – 6 Cal Bike, 10ft HS Walk, 2 Mystery Movements, 10ft HS Walk
Round 3 – 9 Cal Bike, 10ft HS Walk, 3 Mystery Movements, 10ft HS Walk
Round 4 – 12 Cal Bike, 10ft HS Walk, 4 Mystery Movements, 10ft HS Walk
etc…
Division Breakdown
Rx – 10ft HS Walk & Mystery Movement
Intermediate – 5ft HS Walk & Mystery Movement
Scaled – 10ft Bear Crawl & Scaled Mystery Movement
Score: Total number of repetitions that the athlete can complete in the 12 minute window.
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37:00-40:00 – Rest & Transition
Additional Information
This event is for as many reps as possible in 9 minutes.
This event begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO athletes will pick up their barbell to begin 3 hang power snatches.
At the completion of the hang power snatches, athletes will perform 3 overhead squats.
Athletes may begin their first overhead squat, immediately following the last repetition of their hang power snatch.
At the completion of the overhead squats, athletes will perform 30 double unders.
At the completion of the double unders, athletes will begin round 2, performing 6 hang power snatches, 6 overhead squats and 30 double unders.
Round 3 will consist of 9 hang power snatches, 9 overhead squats and 30 double unders.
Athletes will continue in this fashion, adding 3 reps to both barbell movements, for 9 minutes.
At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.
Hang Power Snatch
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar/Dumbbell) before re-dipping to initiate the hang snatch. The barbell/Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar/Dumbbell directly over the middle of the body. Power snatching the barbell/Dumbbell from the ground in one continuous motion is not permitted.
Hang Power Clean
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang Clean. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to front rack position with the hips, knees and elbows in front of the bar, and the bar directly over the shoulders of the body. Power cleaning the barbell from the ground in one continuous motion is not permitted.
Overhead Squats
Each rep begins with the athlete standing tall with the barbell/Dumbbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep.
Front Squats (Box)
Each rep begins with the athlete standing tall with the barbell front rack position in a barbell on or above shoulders position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the athlete returns to a fully locked out position with the hips, knees fully extended, and the bar is in the front rack of the body. Athletes may get the barbell shoulders any way they choose. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar in front will be a no rep.
(Box Squat) Athletes that are allowed to use a box to Front squat will achieve Parallel Squats, meaning when resting or touching the box, the athlete’s hips and knees must be parallel and no less.
Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Single Unders
This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
STATION 3: 40:00-60:00
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
WOD 5: 40:00-58:00
Total combined reps.
RX
AMRAP 4 – 40:00-44:00
5 Wall Walks
5 Bar Muscle-ups
3 Minute Rest
AMRAP 4 – 47:00-51:00
10 T2B
10 HSPU
3 Minute Rest
AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Chest to Bar
– – –
Intermediate
AMRAP 4 – 40:00-44:00
5 Wall Walks
15 Hand Release Push-ups
3 Minute Rest
AMRAP 4 – 47:00-51:00
10 Knees-to-Parallel
5 HSPU
3 Minute Rest
AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Pull Ups
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Scaled
AMRAP 4 – 40:00-44:00
5 Wall Walks
15 Hand Release Push-ups
3 Minute Rest
AMRAP 4 – 47:00-51:00
10 Knees-to-Parallel
10 DB Push Press (35, 20lb)
3 Minute Rest
AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Burpee to Target
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Score: Total combined number of repetitions that the athlete can complete in the three 4 minute windows.
Additional Information
This event is for as many reps as possible in 9 minutes.
This event begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO athletes will pick up their barbell to begin 3 hang power snatches.
At the completion of the hang power snatches, athletes will perform 3 overhead squats.
Athletes may begin their first overhead squat, immediately following the last repetition of their hang power snatch.
At the completion of the overhead squats, athletes will perform 30 double unders.
At the completion of the double unders, athletes will begin round 2, performing 6 hang power snatches, 6 overhead squats and 30 double unders.
Round 3 will consist of 9 hang power snatches, 9 overhead squats and 30 double unders.
Athletes will continue in this fashion, adding 3 reps to both barbell movements, for 9 minutes.
At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.
Hang Power Snatch
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar/Dumbbell) before re-dipping to initiate the hang snatch. The barbell/Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar/Dumbbell directly over the middle of the body. Power snatching the barbell/Dumbbell from the ground in one continuous motion is not permitted.
Hang Power Clean
Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang Clean. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to front rack position with the hips, knees and elbows in front of the bar, and the bar directly over the shoulders of the body. Power cleaning the barbell from the ground in one continuous motion is not permitted.
Overhead Squats
Each rep begins with the athlete standing tall with the barbell/Dumbbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep.
Front Squats (Box)
Each rep begins with the athlete standing tall with the barbell front rack position in a barbell on or above shoulders position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the athlete returns to a fully locked out position with the hips, knees fully extended, and the bar is in the front rack of the body. Athletes may get the barbell shoulders any way they choose. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar in front will be a no rep.
(Box Squat) Athletes that are allowed to use a box to Front squat will achieve Parallel Squats, meaning when resting or touching the box, the athlete’s hips and knees must be parallel and no less.
Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Single Unders
This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
