2021-2022 WZA Miami Team Workouts
Flipped Off
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time | 5-5-5 min Rounds of:
Round 1: A1-A2-A3
Round 2: A2-A3-A1
Round 3: A3-A1-A2
Buy-in:
100 Heavy Dubs
30 GHD Sit-ups
With remaining time:
FlipSled Flips
~1min Rest b/w Rounds
Time-Cap: 17 Minutes
Additional Information
For this event the athletes will work in a specified waterfall style order for 5 minutes, then rest for 1 minute, for 3 total rounds.
The first 2 movements of each interval are considered a buy-in, with the athletes completing as much distance of the flipsled flips with the remaining interval time. The ultimate goal being to complete the entirety of the flipsled distance for time.
This workout begins with all Athletes on the start mat. At the sound of the beep, Athlete 1 will advance to the double-under station with jump rope in hand. A2 & A3 will remain on the start mat. At the sound of the beep, Athlete 1 will perform 100 heavy double unders. Once complete, A1 will advance to the GHD to perform 30 GHD situps, releasing Athlete 2 from the start mat to advance to the jump rope and perform their 100 double-unders. Once A1 has completed their GHD situps, they will then advance to the flipsled to begin advancing the sled. This will release A2 to advance to the GHD to perform 30 GHD situps, which will then release Athlete 3 from the start mat to advance to the jump rope and perform 100 double-unders. Once A2 has completed their buy-in work, they may advance to the flipsled to join A1. A3 will also join once their buy-in work is complete, where all athletes are then working, one at a time, to complete as much distance with the remaining 5:00 window towards a total of 300 foot distance. Non-working athletes must remain behind working athletes.
At the end of the 5 minute window, A3 & A1 will reset to the start mat, with A2 staged at the jump rope to rest for the 1 minute transition.
At the 6:00 mark, the athletes will then repeat the buy-in work in the same waterfall fashion, however they must change the order to A2 – A3 – A1. As with the previous round, once each buy-in section is complete, they will begin where they left off and complete as much distance as they can advance on the flipsled until the end of the second 5:00 window, resetting at the start mat and jump rope for 1:00 rest.
At the end of the second 5 minute window, A1 & A2 will reset to the start mat, with A3 staged at the jump rope to rest for the 1 minute transition.
At the 12:00 mark, the athletes will then repeat the buy-in work in the same waterfall fashion, however they must change the order to A3 – A1 – A2. Once each buy-in section is complete, they will begin where they left off and complete as much distance as they can advance on the flipsled until the end of the final 5:00 window.
If at any point following the interval buy-in, the athletes complete the full flipsled distance, the team will sprint to the finish line buzzer to complete the workout.
The team score is the total time it takes to complete the event.
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.
Medball Ghd Sit Up
Each rep begins and ends with the athlete seated at the top of the GHD holding the medball with the ball touching the foot pads. The athlete must touch the ground or designated riser with the medball before returning to the seated position. The touch on the ground or riser must be overhead, within the legs of the GHD, not to the side. The rep is credited when the medball returns to the top and makes contact with the foot pads.
Ghd Sit Up
Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, within the legs of the GHD, not to the side. The rep is credited when both hands return to the top and touch the foot pads.
Flipsled Flips
procession of the sled must be completed by a full flip from the opposite end. The athlete may not push or drag the sleds to advance. The sled must stay in the athlete’s lane; if the sled bounces into or impedes the next lane the athlete will be directed to reset the sled before the next flip is attempted. THe entire body of the sled must be fully across the designated length to achieve credit for that section.
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)
Echo On Fran
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time | 30-20-10
Worm Thrusters
Synchro Chest to Bar Pull Ups*
Cal Bike Each
~3 Athletes working at the time
Time-Cap: 12 Minutes
Additional Information
This workout is for time, with all 3 athletes completing 30 worm thrusters, 30 synchro chest-to-bar pull-ups, and 30 calories each on the bike. Once complete, they will perform 20 and 10 sets of the same and sprint to the finish.
This workout begins with all athletes on the start mat. At the sound of the beep, the team will sprint to the worm where they will perform 30 worm thrusters. Upon completion of the 30 thrusters, the team will advance the worm to the next section and move to the rig, where they will perform 30 synchro chest-to-bar pull-ups. Once the chest-to-bar pull-ups are complete, the athletes will advance to the bikes to complete 30 calories each. All teammates must remain in contact with their bikes until all athletes have completed calories for each round.
The team will continue in this fashion for the round of 20 and 10. In the final round, the team must again remain in contact with their bike until all teammates complete 10 calories, where they will then sprint to the finish and hit the buzzer.
Score is total time to complete the workout.
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead in one fluid movement. The bar starts on the ground and a full squat clean into the thruster is allowed when the bar is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell MAY NOT be dropped from overhead or behind, if the barbell is dropped from overhead it will be a NO REP. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. The weight must continue to move until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”.
Chest To Bar Pull-Up
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone.
Bike
The bike monitors will NOT be pre-set. The athletes may not touch the monitor. The monitor will be reset between rounds. Athletes must remain seated on the bike until they finish required calories.
Worm Thruster
Each rep begins with the worm on the same shoulder for all athletes. The synchro portion of this movement is at the bottom of the squat. The hip crease must clearly pass below the top of the knees in the bottom position for all athletes before rising. At the top, each athlete’s hips and knees must reach full extension as the worm is lifted over the athletes’ heads (no dipping under the worm). The rep is credited when the worm reaches the opposite shoulder for all athletes. The arms do not need to reach full extension as the worm is moved overhead.
Synchro Chest To Bar Pull-Up
Each rep begins at the bottom of the pull-up, all athlete’s arms must be fully extended. The synchro portion of this movement is at the top, where all athletes’ chests must clearly come into contact with the bar at the same time. If one athlete does not touch the chest to the bar, or if the athletes’ chests don’t touch at the same time, it is a no rep. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
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)
The Mia Bar Complex
Released: Friday, January 14, 2022
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time:
9 Hang Cleans
9 Front Squats
9 Shoulder-to-Overhead
6 Hang Cleans
6 Front Squats
6 Shoulder-to-Overhead
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
Male Load: 275lb, 295lb, 315lb
Female Load: 185lb, 195lb, 205lb
Time-Cap: 8 Minutes
For Time:
9 Hang Cleans
9 Front Squats
9 Shoulder-to-Overhead
6 Hang Cleans
6 Front Squats
6 Shoulder-to-Overhead
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
Male Load: 275lb, 295lb, 315lb
Female Load: 185lb, 195lb, 205lb
Time-Cap: 8 Minutes
For Time:
9 Hang Cleans
9 Front Squats
9 Shoulder-to-Overhead
6 Hang Cleans
6 Front Squats
6 Shoulder-to-Overhead
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
Men; 225lb, 245lb, 265lb
Women: 155lb, 165lb, 175lb
Time-Cap: 8 Minutes
For Time:
9 Hang Cleans
9 Front Squats
9 Shoulder-to-Overhead
6 Hang Cleans
6 Front Squats
6 Shoulder-to-Overhead
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
Men: 165lb, 185lb, 205lb
Women: 115lb, 125lb, 135lb
Time-Cap: 8 Minutes
Additional Information
This workout is for time. Athletes will work together to complete 9 hang cleans, 9 front squats and 9 shoulder to overhead, advancing to complete 6 reps of each movement, then 3 reps of each before sprinting to the finish.
This workout begins with all 3 athletes in their lane under the rig. At the sound of the beep, the team will advance to the first barbell and begin their round of 9 hang cleans, 9 front squats and 9 shoulder to overhead. At the completion of the 9th shoulder to overhead, they will go over their barbell to the next loaded bar and complete 6 hang cleans, 6 front squats, and 6 shoulder to overheads. The team will then go over their barbell to the final loaded bar and perform 3 hang cleans, 3 front squats and 3 shoulder to overheads, then go over their bar and sprint to the finish line to hit the buzzer. The athletes may split the work however they wish, however the resting athletes must remain behind the working athlete. Any time the athletes switch out, the barbell must be taken from the floor.
Score is the total time to complete the workout.
Hang Clean
Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a deadlift lockout (hips and knees fully extended, and head and shoulders behind the bar) before re-dipping to initiate the hang clean. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
Front Squat
Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required.The rep is credited when the athlete returns to full standing lockout after depth is achieved.
Shoulder To Overhead
Each rep begins in the front rack position, with the barbell on the shoulders. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement. Dropping the barbell behind the body, even after receiving credit for the rep will result in an automatic no-rep.
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)
The Bayside Chipper
Released: Friday, January 14, 2022
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time:
50 DBall Cleans (150, 100lb)
50 Burpee Box Jump Over (36, 30in)
10 Legless Rope Climbs
10 Rope climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (62, 44lb)
Time-Cap: 14 Minutes
For Time:
50 DBall Cleans (150, 100lb)
50 Burpee Box Jump Over (36, 30in)
10 Legless Rope Climbs
10 Rope climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (62, 44lb)
Time-Cap: 14 Minutes
For Time:
50 DBall Cleans (100, 70lb)
50 Burpee Box Jump Over (30, 24in)
5 Legless Rope Climbs
15 Rope Climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (44, 26lb)
Time-Cap: 14 Minutes
For Time:
40 DBall Cleans (100, 70lb)
40 Burpee Box Jump Over (24, 20in)
12 Rope Climbs
40 Box Jump Overs
40 Double KB Hang to Overhead (44, 26lb)
Time-Cap: 14 Minutes
Additional Information
This chipper workout is performed relay-style. Athletes may split the work however they wish, however only one athlete may work at a time; non-working athletes must remain on the start mat. The athletes will make their way through the DBall cleans and burpee box jump over to their rope climbs, where they will then work their way back through the floor. The athletes will perform box jump overs and double KB hang to overhead on the return round, the final working athlete sprinting to the finish once the workout is complete. The new working athlete is not released until they are tagged at the start mat by the working athlete.
This workout begins with all athletes on the start mat. At the sound of the beep, one athlete is released to begin working through their prescribed amount DBall cleans, advancing the DBall every 10 reps. Once all DBall cleans are complete, the athlete will place the DBall to the right of the box, and begin their prescribed amount of burpee box jump overs. Once the burpee box jump overs are complete, the athlete will then advance to the rope to perform their prescribed amount of legless rope climbs and/or regular rope climbs.
Once the rope climbs are complete, the athlete will progress back through their lane, this time completing their prescribed amount of regular box jump overs. Once the box jump overs are complete, the athlete will then pick up the kettlebells to complete their prescribed amount of double KB hang to overhead, advancing the kettlebells every 10 reps, where the final working athlete will sprint to the finish to hit the button once all work is complete. *only the final working athlete may hit the button, not the resting athletes on the start mat*
The team’s score on this workout is total time.
Box Jump Over
Each rep begins with the athlete standing in front of the box.The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may face forward or to the side. The athlete may jump down, step down to the other side, or jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side.
Within the beginner division, athletes have the option to step over. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.
Double KB Fr Box Step-Overs
Each rep begins with both feet on the ground and the athlete in front of the box. With the kettlebells supported in the front rack position, (in front or on top of the shoulders), and using only the feet, the athlete will step up onto and over the box. Both feet must make contact with the box, however full extension at the top of the box is not required. All elements of front rack position must be maintained until the athlete reaches the other side of the box with both feet on the ground. If the front rack position is broken before the rep is credited, the athlete must reset to the originating side. The athlete may face forward or sideways during the step over, however must stay along the front to the box and may not approach step-overs from the corner. Athletes must lower the kettlebells below the hips before dropping.
Lay To Standing
Each rep begins with the athlete laying with their back on the ground, hands on the rope. Gripping the rope hand over hand, the athlete will pull themselves to a full standing position, hands making contact with the mark on the rope at the top, and the athlete’s knees and hips at full extension. Once the athlete reaches the standing position they will lower themselves, hand over hand, to the original starting position, where the rep is credited once they return to laying with their back on the ground. If an athlete releases both hands from the rope at any time, it will result in a no rep.
Rope Climb
Each rep begins with the athlete ascending the rope. The rep is credited once the athlete makes contact with the cross beam at the top. Athlete must touch the beam the rope is attached to, not the rope itself. Jumping up to begin each ascent is permitted. The athlete must have a controlled descent.
Burpee Box Jump Over
Each rep begins with the athlete facing the box at the bottom position, the chest and thighs touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed, however, the athlete’s body must stay in their lane, perpendicular to the box (legs extending outside the plane of the box is allowed). The athlete must come to his or her feet and jump over the box to the other side where the rep is credited and the athlete may start the next rep, again facing the box. The jump must be a two-footed jump. Only the athlete’s feet may touch the box. Landing on top of the box is allowed, but not required. The feet must go over the box not around it. Full extension at the top is not required. Lateral jumps are allowed. Each rep, including the final rep, is complete once the athlete has landed on the other side of the box from the last completed burpee.
KB Deadlift
Each rep begins with the kettlebells on the ground, outside the athlete’s feet. Sumo deadlifts are not allowed. Each rep is counted when the kettlebells are lifted off the ground, with the hips and knees reaching full extension, and the head and shoulders are in line with kettlebells. The arms must be straight throughout. Touch-and-go is permitted, however bouncing is not allowed.
Legless Rope Climb
Each rep begins with the athlete ascending the rope without the use of their legs. The rep is credited once the athlete makes contact with the cross beam at the top. Athlete must touch the beam the rope is attached to, not the rope itself. Jumping up to begin each ascent is permitted. The athlete may only use their hands to climb the rope and must have a controlled descent.
D Ball Clean
Each rep begins with the D ball on the ground. The rep is credited once the D-Ball makes contact with the athlete’s shoulder without any outside assistance. The athlete must be fully standing with the item on the TOP of their shoulder, not in front, showing full extension at both the knees and hips before dropping the D Ball behind them or in front of them.
Double Kb Hang To Overhead
Each set begins with the athlete deadlifting the kettlebells to full hip and knee extension. From there, they may dip to the hang position, between or outside the legs, with arms fully extended. The athlete may use a clean and jerk or snatch to receive and finish with both kettlebells locked out overhead, where the rep is credited when the athlete’s arms, hips, and knees reach full extension. Each rep must then begin with the athlete’s arms extended in the hang. Dropping the kettlebells from overhead is not allowed.
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)
Row, Swim, Run
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
Two athletes work at a time, to accomplish the following distances per machine:
Rower 1 – 3000m/2500m
Rower 2 – 3000m/2500m
250m Swim Each
Runner 1 – 2400m
Runner 2 – 2400m
Time-Cap: 30 Minutes
For Time
Two athletes work at a time, to accomplish the following distances per machine:
Rower 1 – 3000m/2500m
Rower 2 – 3000m/2500m
250m Swim Each
Runner 1 – 2400m
Runner 2 – 2400m
Time-Cap: 30 Minutes
For Time
Two athletes work at a time, to accomplish the following distances per machine:
Rower 1 – 2,500m/2,000m
Rower 2 – 2,500m/2,000m
200m Swim Each
Runner 1 – 2,000m/1,600m
Runner 2 – 2,000m/1,600m
Time-Cap: 30 Minutes
For Time
Two athletes work at a time, to accomplish the following distances per machine:
Rower 1 – 2,000m/1,500m
Rower 2 – 2,000m/1,500m
200m Swim Each
Runner 1 – 1,600m/1,200m
Runner 2 – 1,600m/1,200m
Time-Cap: 30 Minutes
Additional Information
This workout takes place across several independent fields of play, with the athletes originating on the Tina Hills Stage for their assigned Assault Row. Each team will accumulate their prescribed distance on each rower, once complete they will run as a team to the sidewalk on the south sidewalk adjacent to the water, where all athletes must swim around the assigned buoys. Once reaching Bayside, they will climb onto the water ramp and be directed to their assigned Assault Runners for the prescribed distance, and then finish as a team across a chip-timing line.
This workout begins with two athletes from each team strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to countdown from the prescribed distance. At the start of the clock, the athletes will be permitted to grab the handles and begin the row. The team will work to complete their prescribed distance on each rower, switching out in any order or frequency. There is no minimum work requirement for each team member on the rower. The finishing athletes may not remove their feet from the foot pegs until the required distance is complete. The athletes must stay together as a team with their pair of rowers until both distances are complete.
Once finished, the athletes exit the rower and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athletes will enter the water either via the ladder or by jumping in. The athletes will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. There is no requirement for the team to stay together during the swim. The athletes may have no support from a lifeguard or other object to aid their flotation or swim.
Once the athletes arrive at the ramp, they will pull themselves out and walk-up, where the athletes will be guided to their assigned pair of Assault Runners. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runners to the finish line, with the last receiving the furthest. As soon as the athletes arrive on Bayside, they may begin their run and are not required to wait for their teammates.
The athletes will then perform the full distance of the run on each Assault Runner, switching out as desired with the resting teammate. The athletes may not put their hands on the handrails except for at the start of the run if needed temporarily for balance, and upon completion, or they will be required to come to a complete stop and be forced to restart the run. There is no minimum work requirement for each team member on the runner.
Athletes must stay together as a team until the prescribed distance on both runners is complete. Once the prescribed distance on both runners is achieved, the athletes will exit the runner from the rear, and run towards the front of the stage where their chip timing device will be read and the workout will be complete. There is no requirement for which athlete wears the chip.
This workout has a 30-minute time-cap for completion. If any teammate gets time-capped at any point before the Assault run, the team will receive a DNF. If any teammate gets time-capped while on the Assault Runner, the team will receive credit for the exact number of meters they completed.
Row
The athletes may not touch the monitor .Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.
Swim
The athletes must swim their prescribed distance without any flotation assistance or gear to assist such as fins, paddles, snorkel gear, etc. Athletes are allowed to wear swim caps and swim goggles.
Run
The athletes may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. Athletes must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work. Athletes must exit the rear of the runner once distance is complete.
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)
Celebrate Ten
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
5 Rounds For Time
30 HSPU | Other athlete hangs
5 Synchro Heavy Overhead Squats (205/185lb, 145/135lb)
– into
5 Rounds For Time
30 Toes-to-Rings | Other athlete holds HS
15 Synchro Light OH Squats (135/115lb, 95/80lb)
*they rotate after an entire round has been completed
Time-Cap: 16 Miniutes
5 Rounds For Time
30 HSPU | Other athlete hangs
5 Synchro Heavy Overhead Squats (205/185lb, 145/135lb)
– into
5 Rounds For Time
30 Toes-to-Rings | Other athlete holds HS
15 Synchro Light OH Squats (135/115lb, 95/80lb)
*they rotate after an entire round has been completed
Time-Cap: 16 Miniutes
5 Rounds For Time
20 HSPU | Other athlete hangs
5 Synchro Heavy Overhead Squats (185/165lb, 135/115lb)
– into
5 Rounds For Time
20 Toes-to-Rings | Other athlete holds HS
15 Synchro Light OH Squats (115/95lb, 80/65lb)
*they rotate after an entire round has been completed
Time-Cap: 16 Miniutes
5 Rounds For Time
5 Wall Climbs | Other athlete hangs
5 Synchro Heavy Overhead Squats (135/115, 95/80lb)
– into
5 Rounds For Time
10 Toes-to-Rings | Other athlete holds HS
15 Synchro Light OH Squats (95/75lb, 65/55lb)
*they rotate after an entire round has been completed
Time-Cap: 16 Miniutes
Additional Information
This workout is for time, with 2 athletes working at a time and 1 resting. Athletes will work in a pair to complete 5 rounds of each segment, switching out teammates only once a full single round is complete.
This workout begins with all athletes on the start mat. At the sound of the beep, the first 2 athletes will advance to the rig, where they will begin performing their prescribed number of handstand push-ups or wall climbs, 1 athlete working while the other athlete holds a static hang from the rings. If at any time the hanging athlete drops, the handstand push-up / wall climb reps will not count.
Athletes are able to switch out in the handstand push-up / wall climb and ring hold station as needed until the work is complete.
Once the handstand push-ups / wall climbs are complete, both athletes will advance to the first set of barbells to perform 5 synchro overhead squats.
The athletes will continue with this first segment for 5 total rounds, switching out with the resting athlete only after 1 full round of the handstand push-ups / wall climbs and overhead squats are complete. There is no requirement that the athletes must switch out every round, however once they switch they are locked in for that round. Switch outs must occur at the start mat, with the working athlete tagging to release the resting athlete.
Once 5 rounds of the first segment are complete, athletes will continue with the same working pattern for the second segment. There is no requirement for the athletes to switch out between the first and second segment. The working pair may immediately begin work on the next movements.
For the second segment, athletes will work in a pair to complete their prescribed amount of toes-to-rings while their partner is in a handstand hold. If at any time the athlete comes down or fails in the handstand hold, the toes-to-rings reps will not count. Athletes are allowed to switch out as needed at this station until all reps are complete.
Once the prescribed amount of toes-to-rings are complete, athletes will advance to the second set of barbells to complete 15 synchro overhead squats.
The athletes will continue with this second segment for 5 total rounds, switching out with the resting athlete only after 1 full round of the toes-to-rings and overhead squats are complete. There is no requirement for the athletes to switch out every round.
Once the final round of toes-to-rings and overhead squats are complete, the working pair will go over the barbells to the finish, where time will be recorded.
Score is total time to complete the workout.
HSPU
Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. The entire palm and fingers must remain within the taped area. No part of the fingers may touch the tape. At the bottom of each rep, the head must touch the ground. The rep is counted when the arms return to a fully locked out position with only the heels on the wall. Kipping is allowed as long as the other requirements are met.
Wall Climb
Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Both feet must be touching the ground before starting the next rep.
Overhead Squats
Each rep begins with the athlete standing tall with the barbell 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.
Front Squat
Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required.The rep is credited when the athlete returns to full standing lockout after depth is achieved.
Ring Muscle Up
In the muscle-up, the athlete must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The rep is credited at the top, the elbows fully locked out in support above the rings. Control must be shown at the top, pushing away from the rings in any direction before establishing lock out at the top will result in a no-rep. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height, athletes may not adjust the height of the rings.
Burpee Ring Pull-Up
Each rep begins with the athlete standing below the rings. The athlete may jump or step their feet back to perform the burpee, as long as the chest and thighs make full contact with the ground before standing. Once the burpee is completed, the athlete will jump to the rings, achieving a full hang with arms extended and feet off the ground prior to performing the pull-up portion of the movement. The rep is credited when the athlete’s chin breaks the lower plane of the rings. Dead hang or kipping techniques are allowed as long as all requirements are met.
Burpee Ring Touch
Each rep begins with the athlete standing below the rings. The athlete may jump or step their feet back to perform the burpee, as long as the chest and thighs make full contact with the ground before standing. Once the burpee is completed, the athlete will jump to the rings where both hands must make contact with at least one of the rings to receive credit for the rep.
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)
Dale – An Elimination Sprint
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
Each athlete completes the following in relay, for time:
60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk
200lb, 150lb
Round 1: All
Finals: Top 10 Teams
*Each 30ft increment of HS Walk has to be UB
9 Minutes Each Round
Each athlete completes the following in relay, for time:
60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk
200lb, 150lb
Round 1: All
Finals: Top 10 Teams
*Each 30ft increment of HS Walk has to be UB
9 Minutes Each Round
Each athlete completes the following in relay, for time:
60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk
150lb, 100lb
Round 1: All
Finals: Top 10 Teams
*Each 15ft increment of HS Walk has to be UB
9 Minutes Each Round
Additional Information
This workout is for time and performed relay-style, each athlete successfully performing one round of the workout before tagging to release the next athlete. Time is recorded once all athletes have completed the relay, and the last working athlete hits the finish button.
This workout begins with all athletes on the start mat. At the sound of the beep, the first athlete is released to perform their prescribed distance of handstand walk or bear crawl, completing each section unbroken as described in the movement standard.
Once the handstand walk or bear crawl is complete, the athlete will pick up the sandbag and walk or run 90 ft (three 30 ft segments), with the sandbag in the bear hug position as described in the movement standard. Once the sandbag carry is complete, the athlete will drop the bag on the other side of the line of the last 30 ft section completed and begin the 300 ft shuttle run (ten 30 ft segments)
Once the shuttle run is complete, the athlete will then work their way back in the same manner with the 90 ft sandbag carry, followed by their prescribed distance of unbroken handstand walk or bear crawl. The athlete will then tag the next team member, releasing them to complete the relay in the same manner listed above. Once athlete 2 is finished they will tag for release of athlete 3 to complete the relay.
Once athlete 3 has completed all segments, they will run to the finish and hit the button. *Only the last working athlete may hit the finish button*
Score is total time for all athletes to complete the relay.
Once all teams have completed the first round, the top 10 Teams will advance to the final round.
Handstand Walk
The athlete must start with toes behind the mark denoting the start of the segment being attempted. When kicking up, the hands may land on the other side of the line. Athletes must walk forward, backward or sideways HS walk is not permitted. If the athlete comes down at any time, the athlete must reset to the beginning of the failed segment. Both hands, including palms and fingers, must clearly pass the line marking the end of each section to earn credit for that distance. Athletes must stay within their lane as they travel forward.
Bear Crawl
The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the section being attempted. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms. If at any time the athlete stands up, drops to the floor or drops the hips below the height of the head, the athlete must restart from the last line crossed. Both hands and both feet must cross the line marking each section to earn credit for that distance.
Bear Hug Carry
The position of the sandbag MUST be carried as a ‘bear carry’ = torso holds only (between shoulders & hips). Propping on shoulders is not allowed. If the athlete loses control of the bag they may reset where they are. The distance is complete once both feet clearly cross the line for the current section with the bag in the bear carry position.
Shuttle Run
The athletes must complete ten 30 ft lengths of the stage to total 300 feet. When reaching each side, the athlete’s hand must make contact with the tape on the ground indicating the end of each section.
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)
WZA OC Remix
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
55/40 Ring Muscle-ups
30 Worm Clean & Jerks
Time-Cap: 9 Minutes
For Time
55/40 Ring Muscle-ups
30 Worm Clean & Jerks
Time-Cap: 9 Minutes
For Time
35/25 Ring Muscle-ups
55 Synchro Alternating Single-arm Devil Press (50, 35lb)
Time-Cap: 9 Minutes
For Time
35/25 Burpee Pull-ups
55 Synchro Alternating Single-arm Devil Press (40, 25lb)
Time-Cap: 9 Minutes
Additional Information
Toes To Bar
Each rep begins in a full hang position, with the arms and hips fully extended at the bottom, the feet brought back behind the body before initiating the next rep. The rep is counted when the feet make contact with the bar at the same time, inside the hands. Any part of the shoe may touch the bar for the rep to count.
Hanging Toe Raise
Each rep begins with the athlete in a full hang. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body before initiating the next rep. The rep is credited when the toes are brought to or above the height of the hips in front of the body. Any grip is permitted.
Butterfly Sit Ups
Each rep of the sit up begins with the athlete’s back in contact with the floor, the knees splayed and the hands touching the floor above the head. The rep is credited once the athlete raises their torso until their hands make contact with the ground in front of their feet.
Devil Press
Each rep begins with the athlete reaching a push up position with the hands in the grip position on both dumbbells, the chest making full contact with the ground, between the dumbbells. The dumbbells must be raised to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended, both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed. Athletes must lower the dumbbells to waist level before dropping.
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)
