2024-2025 TYR WZA Miami Team Workouts
Race to the Top
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time – 1-10
Rope Climbs
BJO (All 3, alternating) (36, 30in)
Cleans (255, 175lb)
For Time – 1-10
Rope Climbs
BJO (All 3, alternating) (36, 30in)
Cleans (245, 165lb)
For Time – 1-10
Rope Climbs
BJO (All 3, alternating) (30, 24in)
Cleans (185, 125lb)
For Time – 1-10
Rope Climbs – 12ft
BJO (All 3, alternating) (24, 20in)
Cleans (155, 105lb)
For Time – 1-10
Rope Climbs
BJO (All 3, alternating) (30, 24in)
Cleans (225, 155lb)
For Time – 1-10
Rope Climbs – 12ft
BJO (All 3, alternating) (24, 20in)
Cleans (185, 125lb)
DETAILS
This is a for time workout with a 16 min cap.
Teams will have an ascending rep scheme starting with 1 rep and finishing with 10 reps. Teams will perform one rep climb, one box jump over each (1-1-1 = 1), and one clean at their prescribed weight. Then perform two rope climbs, two box jump overs each (2-2-2 = 2), and two cleans. Teams will continue in this fashion for the remaining rounds with their final round being ten reps of each movement.
The score is the time to complete the workout.
- The score for this workout is the time it takes to complete the workout
- If time capped, the score will be the time cap plus total completed reps
3334
Overview
3-3-3-4 Minute Rounds
Each Round Buy-in:
At same time- 60 VELITES Heavy Dubs | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro SA DB Thrusters
40 Synchro SA DB Snatches
20 Synchro SA Devil Press + Thruster
(70, 50lb)
3-3-3-4 Minute Rounds
Each Round Buy-in:
At same time- 60 VELITES Heavy Dubs | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro SA DB Thrusters
40 Synchro SA DB Snatches
20 Synchro SA Devil Press + Thruster
(70, 50lb)
Min rounds – 3-3-3-4
Buy-in each round:
At same time- 45 VELITES Heavy Dubs | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro DB Thrusters
40 SA Synchro DB Snatches
20 SA Synchro Devil Press + Thruster
(50, 35lb)
Min rounds – 3-3-3-4
Buy-in each round:
At same time- 75 VELITES Heavy Singles | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro DB Thrusters
40 SA Synchro DB Snatches
20 SA Synchro Devil Press + Thruster
(40, 25lb)
Min rounds – 3-3-3-4
Buy-in each round:
At same time- 60 VELITES Heavy Dubs | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro DB Thrusters
40 SA Synchro DB Snatches
20 SA Synchro Devil Press + Thruster
(50, 35lb)
Min rounds – 3-3-3-4
Buy-in each round:
At same time- 75 VELITES Heavy Singles | 500m/400m Assault Row | 400m Assault Run
With remaining time complete:
60 Synchro DB Thrusters
40 SA Synchro DB Snatches
20 SA Synchro Devil Press + Thruster
(40, 25lb)
DETAILS
This is a for time workout with a 13 min cap.
Teams will complete 60 (2-person) synchro SA DB thrusters, 40 (2-person) synchro SA DB snatches and 20 (2-person) synchro SA DB devils press + thruster. At the 00:00, 03:00, 06:00 and 09:00, the team will compete a buy-in of: 60 heavy double unders by one athlete, 500m assault row by another athlete and a 400m assault run by the third athlete.
- The score for this workout is the time it takes to complete the workout
- If time capped, the score will be the time cap plus total completed reps
Worm Up, Hands Down
Overview
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x15m Handstand Walk
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x15m Handstand Walk
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x10m Handstand Walk
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x15m Burpee Broad Jump
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x10m Handstand Walk
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
15 Worm Clean & Jerks
20/15 Cal Echo Bike Each (All 3 at same time)
Relay 2x15m Burpee Broad Jump
20/15 Cal Echo Bike Each (All 3 at same time)
15 Worm Clean & Jerks
DETAILS
This is a for time workout with a 11 min cap.
The teams will perform 15 worm clean and jerks, 20 calories (15 for females) echo bike by each athlete, a relay-style handstand walk, another 20 calories (15 for females) echo bike by each athlete and lastly a final set of 15 worm clean and jerks.
- The score for this workout is the time it takes to complete the workout
- If time capped, the score will be the time cap plus total completed reps
Overhead Squad
Overview
For Time
30 Overhead Squats (205, 145lb)
20 Overhead Squats (245, 175lb)
10 Overhead Squats (275, 195lb)
For Time
30 Overhead Squats (185, 125lb)
20 Overhead Squats (225, 155lb)
10 Overhead Squats (245, 175lb)
For Time
30 Overhead Squats (155, 105lb)
20 Overhead Squats (185, 125lb)
10 Overhead Squats (205, 145lb)
For Time
30 Overhead Squats (135, 95lb)
20 Overhead Squats (155, 105lb)
10 Overhead Squats (175, 115lb)
For Time
30 Overhead Squats (165, 115lb)
20 Overhead Squats (195, 135lb)
10 Overhead Squats (215, 150lb)
For Time
30 Overhead Squats (135, 95lb)
20 Overhead Squats (155, 105lb)
10 Overhead Squats (175, 115lb)
DETAILS
This is a for time workout with an 8 min cap.
The teams will perform 30 overhead squats at their prescribed weight, then 20 overhead squats at a heavier weight and finally 10 overhead squats at their heaviest weight.
- The score for this workout is the time it takes to complete the workout.
- If time capped, the score will be the time cap plus total completed reps.
