2026 WZA Miami Adaptive Workouts
No Easy Way Down
Presented By
BREAKDOWN
Neuro Major
For Time
4 Sets of: 3min on, 1min off
18/16 Cal Row
25 Wallballs
4 Rope Pull To Stand
14/12 Cal Row
20 Wallballs
3 Rope PullTo Stand
10/8 Cal Row
15 Wallballs
2 Rope Pull To Stand
6/4 Cal Row
10 Wallballs
1 Rope Pull To Stand
WB – 14, 10lb
Neuro Moderate
For Time
4 Sets of: 3min on, 1min off
24/18 Cal Row
30 Wallballs
3 Rope Climb
20/14 Cal Row
20 Wallballs
2 Rope Climb
16/10 Cal Row
15 Wallballs
1 Rope Climb
10/6 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 10ft
Neuro Minor
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
30 Wallballs
4 Rope Climb
24/16 Cal Row
20 Wallballs
3 Rope Climb
18/12 Cal Row
15 Wallballs
2 Rope Climb
10/8 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 12ft
Upper 1
For Time
4 Sets of: 3min on, 1min off
24/16 Cal Row
30 Wallballs
1 Rope Climb + 2 Pull To Stand
18/12 Cal Row
20 Wallballs
1 Rope Climb + 2 Pull To Stand
10/8 Cal Row
15 Wallballs
1 Rope Climb + 2 Pull To Stand
6/4 Cal Row
10 Wallballs
1 Rope Climb + 2 Pull To Stand
WB – 14, 10lb
RC: 10ft
Upper 2
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
30 Wallballs
2 Rope Climb
24/16 Cal Row
20 Wallballs
2 Rope Climb
18/12 Cal Row
15 Wallballs
1 Rope Climb
10/8 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 10ft
Seated 1
For Time
4 Sets of: 3min on, 1min off
15/12 Cal Row
15 Wallballs
1 Rope Climb 10ft
3 Rope Climbs 8ft
12/9 Cal Row
15 Wallballs
1 Rope Climb 10ft
2 Rope Climbs 8 ft
9/6 Cal Row
10 Wallballs
1 Rope Climb 10 ft
1 Rope Climb 8ft
6/3 Cal Row
8 Wallballs
1 Rope Climb 10ft
WB – 12lb/10lb – 8ft/7ft
Seated 2
For Time
4 Sets of: 3min on, 1min off
15/12 Cal Row
15 Wallballs
1 Rope Climb 10ft
3 Rope Climbs 8ft
12/9 Cal Row
15 Wallballs
1 Rope Climb 10ft
2 Rope Climbs 8 ft
9/6 Cal Row
10 Wallballs
1 Rope Climb 10 ft
1 Rope Climb 8ft
6/3 Cal Row
8 Wallballs
1 Rope Climb 10ft
WB – 14lb/12lb – 8ft/7ft
Seated 3
For Time
4 Sets of: 3min on, 1min off
12/10 Cal Row
12 Wallballs
3 Rope Climbs 6ft
10/8 Cal Row
10 Wallballs
2 Rope taps 6ft
9/6 Cal Row
8 Wallballs
1 Rope taps 6ft
6/3 Cal Row
6 Wallballs
1 Rope taps 6ft
WB – 10lb/8lb – 8ft/ft
Standing Diagnosed
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
40 Wallballs
1 LL Rope Climb
3 Rope Climbs
24/16 Cal Row
30 Wallballs
1 LL Rope Climb
2 Rope Climbs
18/12 Cal Row
20 Wallballs
1 LL Rope Climb
1 Rope Climb
10/8 Cal Row
10 Wallballs
1 LL Rope Climb
WB – 20, 14lb
RC: 12ft
Vision
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
40 Wallballs
4 Rope Climb
24/16 Cal Row
30 Wallballs
3 Rope Climb
18/12 Cal Row
20 Wallballs
2 Rope Climb
10/8 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 12ft
Intellectual (Without CC)
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
40 Wallballs
4 Rope Pull To Stands
24/16 Cal Row
30 Wallballs
3 Rope Pull To Stands
18/12 Cal Row
20 Wallballs
2 Rope Pull To Stands
10/8 Cal Row
10 Wallballs
1 Rope Pull To Stand
WB – 14lb
Intellectual (With CC)
For Time
4 Sets of: 3min on, 1min off
24/16 Cal Row
40 Wallballs
4 Rope Pull To Stands
18/12 Cal Row
30 Wallballs
3 Rope Pull To Stands
10/8 Cal Row
20 Wallballs
2 Rope Pull To Stands
8/6 Cal Row
10 Wallballs
1 Rope Pull To Stand
WB – 10lb
Lower Minor
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
40 Wallballs
4 Rope Climb
24/16 Cal Row
30 Wallballs
3 Rope Climb
18/12 Cal Row
20 Wallballs
2 Rope Climb
10/8 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 12ft
Lower 2 Point
For Time
4 Sets of: 3min on, 1min off
30/22 Cal Row
40 Wallballs
4 Rope Climb
24/16 Cal Row
30 Wallballs
3 Rope Climb
18/12 Cal Row
20 Wallballs
2 Rope Climb
10/8 Cal Row
10 Wallballs
1 Rope Climb
WB – 20, 14lb
RC: 12ft
Press & impress
Presented By
BREAKDOWN
Neuro Major
3 Rounds for Time
12 DB Bench Press
25ft FR DB Carry
50ft Bear Crawl
30, 20lb
Neuro Moderate
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft Bear Crawl
35, 25lb
Neuro Minor
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft Bear Crawl
50, 35lb
Upper 1
3 Rounds for Time
15 DB Push Press
25ft FR DB Lunge
50ft Bear crawl
50, 35lb
Upper 2
3 Rounds for Time
15 DB Push Press
25ft FR DB Lunge
50ft Bear Crawl
50, 35lb
Seated 1
3 Rounds for Time
15 DB Shoulder Press
50ft Single DB FR, wheel
50ft Wheely
30lb/25lb
Seated 2
3 Rounds for Time
15 DB Shoulder Press
50ft Single DB FR, wheel
50ft Wheely
40lb/30lb
Seated 3
3 Rounds for Time
15 DB Shoulder Press
50ft Single DB FR, wheel
50ft Wheely
25lb/20lb
Standing Diagnosed
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft HSW
50, 35lb
Vision
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft HSW
50, 35lb
Intellectual (Without CC)
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft Bear Crawl
35, 25lb
Intellectual (With CC)
3 Rounds for Time
15 DB Bench Press
25ft FR DB Lunge
50ft Bear Crawl
30, 20lb
Lower Minor
3 Rounds for Time
15 DB Bench Press
25ft FR DB Carry
50ft HSW
50, 35lb
Lower 2 Point
3 Rounds for Time
15 DB Bench Press
25ft FR DB Carry
50ft HSW
50, 35lb
Heavy After Dark
Released: Wednesday, February 25, 2026
Presented By
BREAKDOWN
Neuro Major
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 12/10 Cal
Set 2: 10/8 Cal
Set 3: 8/6 Cal
Neuro Moderate
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 15/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Neuro Minor
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 16/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Upper 1
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean
Set 1: 16/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Upper 2
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 18/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Seated 1
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Cal Ski Buy-in
1RM Clean & Press
Set 1: 9/7 Cal
Set 2: 6/5 Cal
Set 3: 3/3 Cal
Seated 2
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Cal Ski Buy-in
1RM Clean & Press
Set 1: 9/7 Cal
Set 2: 6/5 Cal
Set 3: 3/3 Cal
Seated 3
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Cal Ski Buy-in
1RM Clean & Press
Set 1: 7/6 Cal
Set 2: 5/4 Cal
Set 3: 3/3 Cal
Standing Diagnosed
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 18/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Vision
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 18/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Intellectual (without CC)
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 15 Cal
Set 2: 12 Cal
Set 3: 9 Cal
Intellectual (with CC)
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 12 Cal
Set 2: 9 Cal
Set 3: 6 Cal
Lower Minor
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 18/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Lower 2 Point
For Total Combined Load
1:00 on / 3:00 off x 3 sets
Bike Cal Buy-in
1RM Clean & Jerk
Set 1: 18/12 Cal
Set 2: 12/9 Cal
Set 3: 8/6 Cal
Complex, Actually
Released: Fri, Feb 13
Presented By
BREAKDOWN
Neuro Major
For Time
3 Bar Complexes
6 Sandbag Complex
8 Burpee
6 Sandbag Complex
8 Burpee
6 Sandbag Complex
3 Bar Complexes
SB – 60, 40lb
1 Bar Complex – 4 Knee Raises + 3 Jump Pull Ups + 1 Jump C2B
1 Sandbag Complex – 1 Clean + 2 Squats To a Box
Neuro Moderate
For Time
3 Bar Complexes
6 Sandbag Complex
10 Burpee
6 Sandbag Complex
10 Burpee
6 Sandbag Complex
3 Bar Complexes
SB – 60, 40lb
1 Bar Complex – 4 T2B + 3 PULL UPS + 1 C2B
1 Sandbag Complex – 1 Clean + 2 Squats To a Box
Neuro Minor
For Time
3 Bar Complexes
8 Sandbag Complex
10 Burpee
8 Sandbag Complex
10 Burpee
8 Sandbag Complex
3 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 4 T2B + 3 PULL UPS + 1 C2B
1 Sandbag Complex – 1 Clean + 2 Squats
Upper 1
For Time
3 Bar Complexes
8 Sandbag Complex
9 Burpee OT Sandbag
8 Sandbag Complex
9 Burpee OT Sandbag
8 Sandbag Complex
3 Bar Complexes
SB – 60, 40lb
1 Bar Complex – 3 TTB + 3 Jump Pull ups
1 Sandbag Complex – 1 Clean + 2 Squats
Upper 2
For Time
3 Bar Complexes
8 Sandbag Complex
9 Burpee OT Log
8 Sandbag Complex
9 Burpee OT Log
8 Sandbag Complex
3 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 5 T2B + 3 Pull Up + 1 BMU
1 Sandbag Complex – 1 Clean + 2 Squats
Seated 1
For Time
3 Ring Complexes
9 Sandbag Complex
12 Sandbag Uturn
15 Sandbag Complex
12 Sandbag Uturn
9 Sandbag Complex
3 Ring Complexes
WB – 30lb, 20lb
1 Ring Complex – 1 ring pull to chest, 1 RMU, 2 Dips
1 Sandbag Complex – 1 Clean + 2 Sandbag Press (chest to over head)
Seated 2
For Time
3 Ring Complexes
9 Sandbag Complex
12 Sandbag Uturn
15 Sandbag Complex
12 Sandbag Uturn
9 Sandbag Complex
3 Ring Complexes
SB – 40lb, 30lb
1 Ring Complex – 1 ring pull to chest, 1 RMU, 2 Dips
1 Sandbag Complex – 1 Clean + 2 Sandbag Press (chest to over head)
Seated 3
For Time
9 Ring Complexes
6 Sandbag Complex
12 Sandbag Uturn
6 Sandbag Complex
12 Sandbag Uturn
WB – 30, 20lb
1 Ring Complex – 1 ring pull to chest, 1 RMU, 2 Dips
1 Sandbag Complex – 1 Clean + 2 Sandbag Press (chest to over head)
Standing Diagnosed
For Time
4 Bar Complexes
8 Sandbag Complex
9 Sandbag Burpee OT Log
8 Sandbag Complex
9 Sandbag Burpee OT Log
8 Sandbag Complex
4 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 5 T2B + 3 C2B + 1 BMU
1 Sandbag Complex – 1 Clean + 2 Squats
Vision
For Time
4 Bar Complexes
8 Sandbag Complex
12 Burpee
8 Sandbag Complex
12 Burpee
8 Sandbag Complex
4 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 5 T2B + 3 PULL UP + 1 C2B
1 Sandbag Complex – 1 Clean + 2 Squats
Intellectual (Without CC)
For Time
3 Bar Complexes
6 Sandbag Complex
12 Burpee
6 Sandbag Complex
12 Burpee
6 Sandbag Complex
3 Bar Complexes
SB – 60lb
1 Bar Complex – 4 T2B + 3 Pull Ups
1 Sandbag Complex – 1 Clean + 2 Squats
Intellectual (With CC)
For Time
2 Bar Complexes
4 Sandbag Complex
10 Burpee
4 Sandbag Complex
10 Burpee
4 Sandbag Complex
2 Bar Complexes
SB – 60lb
1 Bar Complex – 4 T2B + 3 Pull Ups
1 Sandbag Complex – 1 Clean + 2 Squats
Lower Minor
For Time
4 Bar Complexes
8 Sandbag Complex
10 Burpee OT Sandbag
8 Sandbag Complex
10 Burpee OT Sandbag
8 Sandbag Complex
4 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 5 T2B + 3 C2B + 1 BMU
1 Sandbag Complex – 1 Clean + 2 Squats
Lower 2 Point
For Time
4 Bar Complexes
8 Sandbag Complex
12 Burpee OT Sandbag
8 Sandbag Complex
12 Burpee OT Sandbag
8 Sandbag Complex
4 Bar Complexes
SB – 90, 60lb
1 Bar Complex – 5 T2B + 3 C2B + 1 BMU
1 Sandbag Complex – 1 Clean + 2 Squats
Soaked in Sunshine
Released: Thursday, February 17, 2026
Presented By
BREAKDOWN
Neuro Major
For Time
1800m Row
Neuro Moderate
For Time
2200m Row
Neuro Minor
For Time
2500m Row
Upper 1
For Time
2600m Row
Upper 2
For Time
3km Row
Seated 1
For Time
3km Row (C2)
Seated 2
For Time
3km Row (C2)
Seated 3
For Time
2km Row (C2)
Standing Diagnosed
For Time
4k Row
Vision
For Time
4km Row
Intellectual (Without CC)
For Time
2500m Row
Intellectual (With CC)
For Time
1800m Row
Lower Minor
For Time
4km Row
Lower 2 Point
For Time
4km Row