2022-2023 TYR WZA Miami Team Workouts
Start Fast, Finish Faster
Winning Result
- The Boyz: 09:56.66
- The Girls: 10:34.28
Overview
Complete for time, in relay style:
Round 1
Athlete 1 – 42 HSPU/420ft Shuttle Run
Athlete 2 – 42 Pistols/420ft Shuttle Run
Athlete 3 – 42 C2B/420ft Shuttle Run
Round 2
Athlete 1 – 42 HSPU/240m Row
Athlete 2 – 42 Pistols/240m Row
Athlete 3 – 42 C2B/240m Row
Time Cap: 13 Minutes
Complete for time, in relay style:
Round 1
Athlete 1 – 42 HSPU/420ft Shuttle Run
Athlete 2 – 42 Pistols/420ft Shuttle Run
Athlete 3 – 42 C2B/420ft Shuttle Run
Round 2
Athlete 1 – 42 HSPU/240m Row
Athlete 2 – 42 Pistols/240m Row
Athlete 3 – 42 C2B/240m Row
Time Cap: 13 Minutes
Complete for time, in relay style:
Round 1
Athlete 1 – 30 HSPU/420ft Shuttle Run
Athlete 2 – 30 Pistols/420ft Shuttle Run
Athlete 3 – 30 C2B/420ft Shuttle Run
Round 2
Athlete 1 – 30 HSPU/240m Row
Athlete 2 – 30 Pistols/240m Row
Athlete 3 – 30 C2B/240m Row
Time Cap: 13 Minutes
Complete for time, in relay style:
Round 1
Athlete 1 – 5 Wall Climbs/420ft Shuttle Run
Athlete 2 – 30 Goblet Squats (44, 26lb)/420ft Shuttle Run
Athlete 3 – 20 Pull-ups/420ft Shuttle Run
Round 2
Athlete 1 – 5 Wall Climbs/240m Row
Athlete 2 – 30 Goblet Squats (44, 26lb)/240m Row
Athlete 3 – 20 Pull-ups/240m Row
Time Cap: 13 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Chasing Waterfalls
Released: Friday, January 8, 2023
- Team Training Pro.: 14:10.56
- Invictus Chicks: 15:36.97
- The Boyz: 19:20.44
- All American Girls: 16:54.56
Overview
Part A
Complete for time
“5K Run” Relay Style
Part B
Complete for time
3 Rounds, Each Athlete Completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats
M: 150lb
F: 100lb
Time Cap: 25 Minutes Total
Part A
Complete for time
“5K Run” Relay Style
Part B
Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats
M: 150lb
F: 100lb
Time Cap: 25 Minutes Total
Part A
Complete for time
“5K Run” Relay Style
Part B
Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats
M: 100lb
F: 70lb
Time Cap: 25 Minutes Total
Part A
Complete for time
“5K Run” Relay Style
Part B
Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
10 DBall Cleans
Open Water Swim
15 DBall Squats
M: 100lb
F: 70lb
Time Cap: 25 Minutes Total
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Sync-Up & Squat
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
Complete for time:
30-20-10
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches
Snatch (165, 115)
Clean (205, 145)
Time Cap: 15 Minutes
Complete for time:
21-15-9
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches
Snatch (165, 115)
Clean (205, 145)
Time Cap: 15 Minutes
Complete for time:
21-15-9
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches
Snatch (135, 95)
Clean (165, 115)
Time Cap: 15 Minutes
Complete for time:
21-15-9
Synchro Pull-ups
Synchro Squat Cleans & Squat Snatches
Snatch (125, 75)
Clean (145, 95)
Time Cap: 15 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Holds & Climbs
Winning Result
- Team Panchik: 15:14.00
- Team BPN: 14:45.81
Overview
Complete for time:
One Athlete completes: 12/10 Rope Climbs*
48 Synchro Hang Cleans**
One Athlete completes: 12/10 Rope Climbs*
48 Synchro Shoulder-to-Overhead**
One Athlete completes: 12/10 Rope Climbs*
48 Synchro Thrusters**
*2 hold, 1 climbs at a time (any 2 implements), every time the hold is break, athletes must perform 6 Front Squats.
**all 3 perform weighted reps
KB – 53, 35lb
DB – 50, 35lb
BB – 115, 75lb
Time Cap: 20 Minutes
Complete for time:
One Athlete Completes: 9 Rope Climbs*
33 Synchro Hang Cleans**
One Athlete Completes: 9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**
One Athlete Completes: 9 Rope Climbs*
33 Synchro Thrusters**
*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps
KB – 53, 35lb
DB – 50, 35lb
BB – 115, 75lb
Time Cap: 15 Minutes
Complete for time:
One Athlete Completes: 9 Rope Climbs*
33 Synchro Hang Cleans**
One Athlete Completes: 9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**
One Athlete Completes: 9 Rope Climbs*
33 Synchro Thrusters**
*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps
KB – 35, 18lb
DB – 40, 25lb
BB – 95, 65lb
Time Cap: 15 Minutes
Complete for time:
9 Rope Climbs* Break up however
33 Synchro Hang Cleans**
9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**
9 Rope Climbs*
33 Synchro Thrusters**
*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps
KB – 26, 18lb
DB – 35, 25lb
BB – 75, 55lb
Time Cap: 15 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
3, 2, 1, Lift Off
Winning Result
- Invictus Tiny Dancers: 1,155 lbs
- The Girls: 761 lbs
Overview
For Total Cumulative Load
Athlete 1 – 3 RM Overhead Squat
Athlete 2 – 2RM Front Squat
Athlete 3 – 1 RM Shoulder-to-Overhead
:30 On | :45 Transition
2 Attempts Per Athlete
For Total Cumulative Load
Athlete 1 – 3 RM Overhead Squat
Athlete 2 – 2RM Front Squat
Athlete 3 – 1 RM Shoulder-to-Overhead
:30 On | :45 Transition
2 Attempts Per Athlete
For Total Cumulative Load
Athlete 1 – 3 RM Overhead Squat
Athlete 2 – 2RM Front Squat
Athlete 3 – 1 RM Shoulder-to-Overhead
:30 On | :45 Transition
2 Attempts Per Athlete
For Total Cumulative Load
Athlete 1 – 3 RM Overhead Squat
Athlete 2 – 2RM Front Squat
Athlete 3 – 1 RM Shoulder-to-Overhead
:30 On | :45 Transition
2 Attempts Per Athlete
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Kitchen Sync
- Good Dudes.: 11:02.63
- A.K.A Humble Killers: 11:07.53
- The Boyz: 05:38.69
- The Dottirs Ft. Mob: 04:59.78
Overview
Part A
Complete for Time
Athletes 1 & 2
60 Synchro T2B
50 Box Jump Overs
Athletes 2 & 3
60m Synchro SA DB OH Walking Lunge
50 DB Bench Press
Athletes 1 & 3
60 Synchro Heavy Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)
Rest until 16min
Part B
Complete for Time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB
DB (80, 50lb)
Box (30, 24)
MB (30, 20lb)
HS UB 25ft Sections
Time Cap: 22 Minutes Total
Part A
Complete for Time
Athlete 1 & 2
60 Synchro T2B
50 Box Jump Overs
Athlete 2 & 3
60m Synchro SA DB OH Walking Lunge
50 DB Bench Press
Athlete 1 & 3
60 Synchro Heavy Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)
Rest until 16min
Part B
Complete for Time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB
DB (80, 50lb)
Box (30, 24)
MB (30, 20lb)
HS – UB 25ft Sections
Time Cap: 22 Minutes Total
Part A
Complete for Time
Athletes 1 & 2
50 Synchro T2B
50 Box Jump Overs
Athletes 2 & 3
60m Synchro Single DB FR Walking Lunge
60 DB Bench Press
Athletes 1 & 3
60 Synchro Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)
Rest until 16min
Part B
Complete for Time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB
DB (50, 35lb)
Box (24, 20)
MB (20, 14lb)
HS 5ft UB Sections
Time Cap: 22 Minutes Total
Part A
Complete for Time
Athletes 1 & 2
30 Synchro T2B
50 Box Jump Overs
Athletes 2 & 3
60m Synchro Single DB FR Walking Lunges
50 DB Bench Press
Athletes 1 & 3
60 Synchro Wallballs
50m Wheelbarrow Walk
Rest until 16min
Part B
Complete for Time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB
DB (50, 35lb)
Box (24, 20)
MB (20, 14lb)
Time Cap: 22 Minutes Total
Additional Information
Equipment
- Item One
- Item Two
- Item Three
