2026 WZA Miami Pairs Workouts

All Hands On Deck

Released: Tuesday, February 19, 2026

Presented By

For Time

15-30-45
Strict HSPU
Ping Pong Wall Balls

-Then-

21-15-9
BMU
Synchro KB & DB Push Press

Intermediate

For Time

15-30-45
HSPU
Ping Pong Wall Balls

-Then-

21-15-9
BMU
Synchro KB & DB Push Press

Open

For Time

15-30-45
Hand Release Push Ups
Ping Pong Wall Balls

-Then-

21-15-9
Pull Ups
Synchro KB & DB Push Press

Masters

For Time

15-30-45
Strict HSPU
Ping Pong Wall Balls

-Then-

21-15-9
BMU
Synchro KB & DB Push Press

FLOW

Pairs have 15 minutes to complete all prescribed work.
All athletes start behind the start line.
At “3-2-1…GO,” pairs complete the following, sharing the work as desired between two athletes:
- 15 strict handstand push-ups/handstand push-ups
- 15 ping pong wall balls
- 30 strict handstand push-ups/handstand push-ups
- 30 ping pong wall balls
- 45 strict handstand push-ups/handstand push-ups
- 45 ping pong wall balls

Non-working athlete(s) must remain in the designated resting area, behind the working athlete(s).

After completing the 15-30-45 section, pairs move to:

21 bar muscle-ups/pull ups
- Athletes can share the work as desired.

21 Synchro KB and DB Push Press
- Advancing KB and DB after 21 reps are completed

15 bar muscle-ups/pull ups
15 Synchro KB and DB Push Press
- Advancing KB and DB after 15 reps are completed

9 bar muscle-ups/pull ups
9 Synchro KB and DB Push Press
After completing the last 9 Synchro Push Presses, time stops when the last athlete crosses or breaks the vertical plane of the finish line.

NOTES:

Non-working athletes must remain in the designated resting area.
Pairs may rotate in any fashion.
Teammates may provide assistance getting onto the pull-up bar.
During the bar muscle-ups and Push Press, pairs must face the finish line.
Gymnastics grips are permitted for this workout.

Vice Grip

Released: Saturday, February 28, 2026

Presented By

6 Alternating Rounds For Time

1 Legless Rope Climb
9 Box Jump Overs
12 SA Alt DB Snatches

RC – 15ft
DB – 70, 50lb
Box – MM 30in, FF 24in, Co-Ed 24in

Intermediate

6 Alternating Rounds For Time

1 Rope Climb
9 Box Jump Overs
12 SA Alt DB Snatches

RC – 15ft
DB – 50, 35lb
Box – MM 24in, FF 20in, Co-Ed 20in

Open

6 Alternating Rounds For Time

1 Rope Climbs
9 Box Jump Overs
12 SA Alt DB Snatches

RC – 12ft
DB – 35, 25lb
Box – MM 24in, FF 20in, Co-Ed 20in

Masters

6 Alternating Rounds For Time

1 Rope Climbs
9 Box Jump Overs
12 Alt DB Snatches

RC – 15ft
DB – 70, 50lb
Box – MM 30in, FF 24in, Co-Ed 24in

Flow

Pairs have 8 minutes to complete 6 alternating rounds of the prescribed work.
Athletes start behind the start line.
At “3-2-1…GO,” Athlete 1 begins:
- 1 legless rope climb
- 9 box jump overs
- 12 single-arm alternating DB snatches
Athlete 1 returns to the start mat, and tags Athlete 2.
Athlete 2 completes the same sequence, advances the DB, and returns to tag Athlete 1.
Teams continue alternating in this order:
- Rd 1 — A1
- Rd 2 — A2
  - Then advances the DB
- Rd 3 — A1
- Rd 4 — A2
  - Then advances the DB
- Rd 5 — A1
  - Move to the finish line
- Rd 6 — A2
  - Move to the finish line.

After completing their final round:
- Athlete 1 moves to the finish line (round 5).
- Athlete 2 moves to the finish line (round 6).
Time stops when Athlete 2 crosses or breaks the vertical plane of the finish line.

NOTES:

Gymnastics grips are NOT permitted for this workout.

Heavy After Dark

Released: Wednesday, February 25, 2026

Presented By

For Load

0:00 – 5:00 – Athlete A
40/30 Bike Cals
1RM Clean & Jerk

5:00 – 10:00 – Athlete B
40/30 Bike Cals
1RM Clean & Jerk

Co-Ed: Athlete A = F | Athlete B = M

Intermediate

For Load

0:00 – 5:00 – Athlete A
40/30 Bike Cals
1RM Clean & Jerk

5:00 – 10:00 – Athlete B
40/30 Bike Cals
1RM Clean & Jerk

Co-Ed: Athlete A = F | Athlete B = M

Open

For Load

0:00 – 5:00 – Athlete A
40/30 Bike Cals
1RM Clean & Jerk

5:00 – 10:00 – Athlete B
40/30 Bike Cals
1RM Clean & Jerk

Co-Ed: Athlete A = F | Athlete B = M

Masters

For Load

0:00 – 5:00 – Athlete A
40/30 Bike Cals
1RM Clean & Jerk

5:00 – 10:00 – Athlete B
40/30 Bike Cals
1RM Clean & Jerk

Co-Ed: Athlete A = F | Athlete B = M

Flow

Athletes start behind the bike. Athlete A will have 5 min to finish designated calories and in remaining time find their 1RM Clean and Jerk.
At completion of the first 5 minutes, Athlete B will continue with the same sequence until their time is up.

NOTES:

Only one athlete on the platform at a time.
Athletes can help each other load the bar.
Dropping the barbell behind after the jerk will result in a no rep.
Stepping off the platform will result in no rep.
As long as the bar is off the ground when time is called, athletes can finish the lift.

PLATES AVAILABLE: 55×2, 45×4, 35×2, 25×2, 15×2, 10×2, 5×2, 2.5×2

99 Problems

Released: Thursday, February 5, 2026

Presented By

For Time

99 Heavy Double Unders
33 Hang Power Snatch
33 OHS

99 Heavy Double Unders
22 Hang Power Snatch
22 OHS

99 Heavy Double Unders
11 Hang Power Snatch
11 OHS

Bar 1: 135, 95lb
Bar 2: 155, 105lb
Bar 3: 165, 115lb

Intermediate

For Time

99 Heavy Double Unders
33 Hang Power Snatch
33 OHS

99 Heavy Double Unders
22 Hang Power Snatch
22 OHS

99 Heavy Double Unders
11 Hang Power Snatch
11 OHS

Bar 1: 115/75lb
Bar 2: 135/95lb
Bar 3: 155/105lb

Open

For Time

99 Heavy Single Unders
33 Hang Power Snatch
33 OHS

99 Heavy Single Unders
22 Hang Power Snatch
22 OHS

99 Heavy Single Unders
11 Hang Power Snatch
11 OHS

Bar 1: 75/55lb
Bar 2: 95/65lb
Bar 3: 115/75lb

Masters

For Time

99 Heavy Double Unders
33 Hang Power Snatch
33 OHS

99 Heavy Double Unders
22 Hang Power Snatch
22 OHS

99 Heavy Double Unders
11 Hang Power Snatch
11 OHS

Bar 1: 115/75lb
Bar 2: 135/95lb
Bar 3: 155/105lb

COMMUNITY FLOW

Pairs have 13 minutes to complete all prescribed work.
Pairs may share the work in any fashion.
Athletes will preload their bar prior to the start of the workout.
Athletes start behind the platform with ends of jump rope handles touching in front of body
At “3-2-1…GO,” teams complete:

Part 1

Move to heavy rope:

99 heavy double-unders
- Work may be shared in any fashion.

Then one athlete moves to the platform (1st weight):

33 hang power snatches
33 overhead squats
- Work may be shared in any fashion.
- Non-working athletes may remain anywhere within the pairs assigned lane.

Part 2

Return Heavy rope (non-working athlete may adjust the barbell to the 2nd prescribed weight):

99 heavy double-unders

Then one athlete moves back to the platform (2nd weight):

22 hang power snatches
22 overhead squats

Part 3

Return to the heavy rope (non-working athlete may adjust the barbell to the 3rd prescribed weight):

99 heavy double-unders

Then one athlete moves back to the platform (3rd weight):

11 hang power snatches
11 overhead squats

After completing all prescribed work, time will stop.
- There is no finish line.

NOTES:

Athletes may share the work in any way.
Non-working athletes may remain anywhere within the teams assigned lane.
Athletes must remain within their designated lifting platform.
Athletes must face the designated direction.
The lifting platform must be clear of all other equipment.
Co Ed Pairs will face each other for this workout. Sharing reps anyway.
- Only one bar on the platform at a time.

Sunburn

Released: Thursday, February 26, 2026

Presented By

For Time

20 Synchro T2B
30 SB OT Log
40 Synchro C2B
50 Synchro SB Squats*
60 Cal Ski + SB Hold
50 Synchro SB Squats*
40 Synchro C2B
30 SB OT Log
20 Synchro T2B

SB – MM 120, FF 90lb, Co-Ed 90lb
*1 person squats with SB, 1 person air squats

Intermediate

For Time

20 Synchro T2B
30 SB OT Log
40 Synchro C2B
50 Synchro SB Squats*
60 Cal Ski + SB Hold
50 Synchro SB Squats*
40 Synchro C2B
30 SB OT Log
20 Synchro T2B

SB – MM 90, FF 60lb, Co-Ed 90lb
*1 person squats with SB, 1 person air squats

Open

For Time

20 T2B + Hang
30 SB OT Log
40 Pull Ups + SB Hold
50 Synchro SB Squats*
60 Cal Ski + SB Hold
50 Synchro SB Squats*
40 Pull Ups
30 SB OT Log
20 T2B + Hang

SB – MM 60, FF 40lb, Co-Ed 60lb
*1 person squats with SB, 1 person air squats

Masters

For Time

20 Synchro T2B
30 SB OT Log
40 Synchro C2B
50 Synchro SB Squats*
60 Cal Ski + SB Hold
50 Synchro SB Squats*
40 Synchro C2B
30 SB OT Log
20 Synchro T2B

SB – MM 120, FF 90lb, Co-Ed 90lb
*1 person squats with SB, 1 person air squats

COMMUNITY FLOW

Teams have 18 minutes to complete all prescribed work.
All athletes start behind the start line.
At “3-2-1…GO,” pairs complete the following:

20 (2-person) synchro toes-to-bar

Working athletes must use the same pull-up bar and face the designated direction.

After completion, teams move the sandbag to the log to complete:

30 sandbag over the log (both athletes)

Then, move the sandbag back to the rig and complete:

40 synchro chest-to-bar pull-ups

Then:

50 synchro sandbag squats (one athlete performing sandbag squats, the other athlete performing air squats).
- 25 synchro sandbag squats then advance to the next designated section for a second set of 25 synchro sandbag squats.
- The sandbag must remain on the top of the shoulder.
- Athletes may share the sandbag in any way
- Athletes must remain in a vertical line setup, facing the same direction.

Then, move to the ski-erg and complete:

60 calories on the Ski Erg + sandbag hold
- One athlete performs calories while one teammate holds the sandbag. Athletes may rotate as desired.

Then back through the ladder:

50 synchro sandbag squats (one athlete performing sandbag squats, the other athlete performing air squats).
- 25 synchro sandbag squats then advance to the next designated section for a second set of 25 synchro sandbag squats. Total 50)
40 (2-person) synchro chest-to-bar pull-ups
30 sandbag over the log (all three athletes)
20 (2-person) synchro toes-to-bar
After completing the final 20 synchro toes-to-bar, pairs move to the finish line.
Time stops when the last athlete crosses or breaks the vertical plane of the finish line.

NOTES:

Pairs may provide assistance getting onto the pull-up bar.
During all movements, pairs must face the designated direction.

Soaked In Sunshine

Released: Tuesday, February 17, 2026

Presented By

For Time

3k Beach Run into Water

Intermediate

For Time

3k Beach Run into Water

Open

For Time

3k Beach Run into Water

Masters

For Time

3k Beach Run into Water

FLOW

Teams have 35 minutes to complete a 3K beach run into the water.
All athletes must complete the full course.
All athletes start behind the designated start line.
At “3-2-1…GO,” teams follow the designated run path on the shoreline running north.
At the turnaround point, athletes must pass to the left of the marker and round it, turning right towards the ocean for the first entry point into the water.
Athletes then follow the designated course back to the finish line.
- Athletes will have 3 total entry points into the water and 3 buoys to round on the course back to the finish line.
Time stops when the last athlete crosses or breaks the vertical plane of the finish line.

NOTES:

Flotation or buoyancy-assisted devices are not permitted.
This is a public beach; shoes or water footwear are recommended.