2026 WZA Miami Team Workouts

All Hands on Deck

Released: Thursday, February 19, 2026

Presented By

Elite

For Time

20-40-60
WF HSPU
Ping Pong Wall Balls

-Then-

30-20-10
Synchro BMU (2 athletes)
Worm Push Press (3 athletes)
20ft Worm Walking Lunge

WB – 30, 20lb
Worm – 312/222

For Time

20-40-60
Strict HSPU
Ping Pong Wall Balls

-Then-

30-20-10
Synchro BMU (2 athletes)
Worm Push Press (3 athletes)
Worm Walking Lunge Advancement

WB – 30, 20lb
Worm – 222/177lb

Intermediate

For Time

20-40-60
HSPU
Ping Pong Wall Balls

-Then-

30-20-10
Synchro BMU (2 athletes)
Worm Push Press (3 athletes)
Worm Walking Lunge Advancement

WB – 20, 14lb
Worm – 222/177lb

Open

For Time

20-40-60
Hand Release Push Up
Ping Pong Wall Balls

-Then-

30-20-10
Synchro Pull Ups (2 athletes)
Worm Push Press (3 athletes)
Worm Walking Lunge Advancement

WB – 20, 14lb
Worm – 222/177lb

Masters

For Time

20-40-60
Strict HSPU
Ping Pong Wall Balls

-Then-

30-20-10
Synchro BMU (2 athletes)
Worm Push Press (3 athletes)
Worm Walking Lunge Advancement

WB – 30, 20lb
Worm – 222/177lb

latam

For Time

20-40-60 (Male Pair)
WF HSPU
Ping Pong Wall Balls
+
20-40-60 (Female Pair)
WF HSPU
Ping Pong Wall Balls

THEN

30-20-10
Synchro BMU (all 4 athletes)
Synchro Worm Push Press
20ft Walking Lunge

ELITE FLOW

Teams have 15 minutes to complete all prescribed work.
All athletes start behind the start line.
At “3-2-1…GO,” teams complete the following, sharing the work as desired between all three athletes:
- 20 wall-facing handstand push-ups
- 20 ping pong wall balls
- 40 wall-facing handstand push-ups
- 40 ping pong wall balls
- 60 wall-facing handstand push-ups
- 60 ping pong wall balls

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

After completing the 20-40-60 section, teams move to:

30 (2-person) synchro bar muscle-ups
- Any two athletes may work at a time.
- Athletes may rotate as desired.

30 worm push press
- After completion of the push press athletes will lunge forward into the next box.
20 (2-person) synchro bar muscle-ups.
20 worm push press
- After completion of 20 worm push press, athletes will lunge forward into the next box.
10 (2-person) synchro bar muscle-ups.
10 worm push press
- After completion of 10 final worm push press, athletes will lunge forward to the final box where they will drop the worm and sprint to the finish.

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.
Teams may rotate in any fashion.
Teammates may provide assistance getting onto the pull-up bar.
During the bar muscle-ups and worm thrusters, teams must face the finish line.
Gymnastics grips are permitted for this workout.

COMMUNITY FLOW

Teams have 15 minutes to complete all prescribed work.
All athletes start behind the start line.
At “3-2-1…GO,” teams complete the following, sharing the work as desired between all three athletes:
- 20 strict handstand push-ups/handstand push-ups
- 20 ping pong wall balls
- 40 strict handstand push-ups/handstand push-ups
- 40 ping pong wall balls
- 60 strict handstand push-ups/handstand push-ups
- 60 ping pong wall balls

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

After completing the 20-40-60 section, teams move to:

30 (2-person) synchro bar muscle-ups/pull ups
- Any two athletes may work at a time.
- Athletes may rotate as desired.
30 Worm Push Press
- After completion of the push press, athletes will lunge forward into the next box.
20 (2-person) synchro bar muscle-ups/pull ups
20 Worm Push Press
- After completion of the push press, athletes will lunge forward into the next box.
10 (2-person) synchro bar muscle-ups/pull ups
10 Worm Push Press
After completion of the 10 final worm push press, athletes will lunge forward to the final box where they will drop the worm and sprint to the finish.
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.
Teams may rotate in any fashion.
Teammates may provide assistance getting onto the pull-up bar.
During the bar muscle-ups and worm push press and worm lunges, teams must face the finish line.
Gymnastics grips are permitted for this workout.

Vice Grip

Released: Saturday, February 28, 2026

Presented By

Elite

9 Alternating Rounds For Time

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

RC – 15ft
DB – 100, 70lb
Box – 30, 24in

9 Alternating Rounds For Time

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

RC – 15ft
DB – 70, 50lb
Box – 30, 24in

Intermediate

9 Alternating Rounds For Time

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

RC – 15ft
DB – 50, 35lb
Box – 24, 20in

Open

9 Alternating Rounds For Time

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

RC – 12ft
DB – 35, 25lb
Box – 24, 20in

Masters

9 Alternating Rounds For Time

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

RC – 15ft
DB – 70, 50lb
Box – 24, 20in

latam

6 Alternating Rounds For Time (MF Pairs)

2 Legless Rope Climb (1 Each)
18 Alt Box Jump Overs
12 Synchro SA Alt DB Snatch

RC – 15ft
DB – 100, 70lb
Box – 24in

ELITE FLOW

Teams have 9 minutes to complete 9 alternating rounds of the prescribed work.
All 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 crosses the floor to the other side to release Athlete 2.
Athlete 2 crosses the floor to the other side to release Athlete 3.
Athlete 3 completes the same sequence.

Teams continue alternating in this order:
- Rd 1 — A1
- Rd 2 — A2
- Rd 3 — A3
- Rd 4 — A1
- Rd 5 — A2
- Rd 6 — A3
- Rd 7 — A1
- Rd 8 — A2
- Rd 9 — A3

After completing their final round:
- Athlete 1 finishes after Round 7 and moves to the finish line.
- Athlete 2 finishes after Round 8 and moves to the finish line.
- Athlete 3 finishes after Round 9 and moves to the finish line.
Time stops when Athlete 3 crosses or breaks the vertical plane of the finish line.

NOTES:

Non-working athletes must remain behind the start line until released
Gymnastics grips are NOT permitted for this workout.

COMMUNITY FLOW

Teams have 9 minutes to complete 9 alternating rounds of the prescribed work.
All 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, returns to tag Athlete 3.
Athlete 3 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
- Rd 3 — A3
  - Then advance the DB
- Rd 4 — A1
- Rd 5 — A2
- Rd 6 — A3
  - Then advance the DB
- Rd 7 — A1
  - Move to the finish
- Rd 8 — A2
  - Move to the finish
- Rd 9 — A3
  - Move to the finish

After completing their final round:
- Athlete 1 finishes after Round 7 and moves to the finish line.
- Athlete 2 finishes after Round 8 and moves to the finish line.
- Athlete 3 finishes after Round 9 and moves to the finish line.
Time stops when Athlete 3 crosses or breaks the vertical plane of the finish line.

NOTES:

Non-working athletes must remain behind the start line until tagged.
Athlete 3 must advance the DB to the next designated section after completing their round (except in Round 9).
Gymnastics grips are NOT permitted for this workout.

Make It Count

Released: Tuesday, February 24, 2026

Presented By

For Combined Total Load

9min to find a Team Total

Clean + Hang Clean + S2OH

Intermediate

For Combined Total Load

9min to find a Team Total

Clean + Hang Clean + S2OH

Open

For Combined Total Load

9min to find a Team Total

Clean + Hang Clean + S2OH

Masters

For Combined Total Load

9min to find a Team Total

Clean + Hang Clean + S2OH

COMMUNITY FLOW

Athletes start behind the platform. At the call of go, athletes will have 9 minutes to find a Team Total of the complex: Clean + Hang Clean + Shoulder to Overhead.

NOTES:

Only one athlete on the platform at a time.
Athletes can help each other load and unload 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

Elite

For Time

33/23 Cal Bike + 99 Heavy Double Unders
into
33 Hang Power Snatch
33 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
22 Hang Power Snatch
22 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
11 Hang Power Snatch
11 OHS

Bar 1: 155/105lb
Bar 2: 185/125lb
Bar 3: 205/145lb

For Time

33/23 Cal Bike + 99 Heavy Double Unders
into
33 Hang Power Snatch
33 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
22 Hang Power Snatch
22 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
11 Hang Power Snatch
11 OHS

Bar 1: 135/95lb
Bar 2: 155/105lb
Bar 3: 185/125lb

Intermediate

For Time

33/23 Cal Bike + 99 Heavy Double Unders
into
33 Hang Power Snatch
33 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
22 Hang Power Snatch
22 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
11 Hang Power Snatch
11 OHS

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

Open

For Time

33/23 Cal Bike + 99 Heavy Single Unders
into
33 Hang Power Snatch
33 OHS

33/23 Cal Bike + 99 Heavy Single Unders
into
22 Hang Power Snatch
22 OHS

33/23 Cal Bike + 99 Heavy Single Unders
into
11 Hang Power Snatch
11 OHS

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

Masters

For Time

33/23 Cal Bike + 99 Heavy Double Unders
into
33 Hang Power Snatch
33 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
22 Hang Power Snatch
22 OHS

33/23 Cal Bike + 99 Heavy Double Unders
into
11 Hang Power Snatch
11 OHS

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

latam

For Time

(Male Pair)
33 + 99 Heavy Double Unders
22 Hang Power Snatch (185lb)
22 OHS

(Female Pair)
22 cal + 99 Heavy Double Unders
22 Hang Power Snatch (125lb)
22 OHS

(Male Pair)
33 cal + 99 Heavy Double Unders
11 Hang Power Snatch (205lb)
11 OHS

(Female Pair)
22 cal + 99 Heavy Double Unders
11 Hang Power Snatch (145lb)
11 OHS

ELITE FLOW

Teams have 13 minutes to complete all prescribed work.
Teams may share the work in any fashion.
All athletes start behind the start line.
- Athletes will have time to preload their bar before the workout starts.
At “3-2-1…GO,” teams complete:

Part 1

Move to the bike and heavy rope:

Prescribed bike calories
99 heavy double-unders
- These movements may be performed simultaneously.
- Work may be shared in any fashion.
- Non-working athlete may remain anywhere with the teams assigned lane.

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 with the teams assigned lane.

Part 2

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

Prescribed bike calories
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 bike and heavy rope (non-working athlete may adjust the barbell to the 3rd prescribed weight):

Prescribed bike calories
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.
Bike calories and heavy rope double-unders may be performed simultaneously.
Athletes must remain within their designated lifting platform.
Athletes must face the designated direction.
The lifting platform must be clear of all other equipment.
Athletes will be resetting their own monitors.

COMMUNITY FLOW

Teams have 13 minutes to complete all prescribed work.
Teams may share the work in any fashion.
All athletes start behind the start line.
- Athletes may preload the bar before the start of the workout.
At “3-2-1…GO,” teams complete:

Part 1

Move to the bike and heavy rope:

Prescribed bike calories
99 heavy double-unders
- These movements may be performed simultaneously.
- Work may be shared in any fashion.
- Non-working athlete may remain anywhere with the teams assigned lane.

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 teams assigned lane.

Part 2

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

Prescribed bike calories
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 bike and heavy rope (non-working athlete may adjust the barbell to the 3rd prescribed weight):

Prescribed bike calories
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.
Bike calories and heavy rope double-unders may be performed simultaneously.
Athletes will be responsible for resetting their bike monitors.
Athletes must remain within their designated lifting platform
Athletes must face the designated direction.
The lifting platform must be clear of all other equipment.

Sunburn

Released: Thursday, February 26, 2026

Presented By

Elite

For Time

40 Synchro T2B (2 athletes)
50 SB OT Log*
60 Synchro C2B (2 athletes)
70 Synchro SB Squats
80 Cal Ski + SB Hold*
70 Synchro SB Squats
60 Synchro C2B (2 athletes)
50 SB OT Log*
40 Synchro T2B (2 athletes)

Sandbag
M: 120/90/60
F: 90/60/40

*SB OT Log & SB Hold 120/90lb

For Time

40 Synchro T2B (2 athletes)
50 SB OT Log
60 Synchro C2B (2 athletes)
70 Synchro SB Squats*
80 Cal Ski + SB Hold
70 Synchro SB Squats*
60 Synchro C2B (2 athletes)
50 SB OT Log
40 Synchro T2B (2 athletes)

SB – 120, 90lb
*1 person squats with SB, 2 people air squat

Intermediate

For Time

SB – 90, 60lb
*1 person squats with SB, 2 people air squat

Open

For Time

40 Toes to Bar + 1 person Hang
50 SB OT Log
60 Pull Ups + 1 person Hang
70 Synchro SB Squats*
80 Cal Ski + SB Hold
70 Synchro SB Squats*
60 Pull Ups + 1 person Hang
50 SB OT Log
40 Toes to Bar + 1 person Hang

SB – 60, 40lb
*1 person squats with SB, 2 people air squat

Masters

For Time

SB – 120, 90lb
*1 person squats with SB, 2 people air squat

latam

For Time

40 Synchro T2B (4 athletes)
50 SB OT Log ( Male ) + 50 SB OT Log (Female)
60 Synchro C2B (4 athletes)
70 Synchro SB Squats (4 athletes)
80 Cal Ski + SB Hold (2 people)
70 Synchro SB Squats (4 athletes)
60 Synchro C2B (4 athletes)
50 SB OT Log ( Male ) + 50 SB OT Log (Female)
40 Synchro T2B (4 athletes)

SB – 120/120/90/90

ELITE FLOW

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

40 (2-person) synchro toes-to-bar

Any two athletes may work at a time.
Teams may rotate in any fashion.
Working athletes must use the same pull-up bar and face the designated direction.
Non-working athlete must remain behind the working athletes.

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

50 sandbag over the log (all three athletes)

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

60 (2-person) synchro chest-to-bar pull-ups

Then:

70 synchro sandbag squats (all athletes holding a sandbag.).
- 35 synchro sandbag squats then advance to the next designated section for a second set of 35 synchro sandbag squats.
- The sandbag must remain on the top of the shoulder.
- Athletes may rotate between sandbag loads as desired.
- Athletes must remain in a vertical line setup, facing the same direction.

Then, move to the ski-erg and complete:

80 calories on the Ski Erg + sandbag hold
- One athlete performs calories while one teammate holds the sandbag.

Then back through the ladder:

70 synchro sandbag squats (all athletes holding a sandbag.)
- 35 synchro sandbag squats then advance to the next designated section for a second set of 35 synchro sandbag squats.
60 (2-person) synchro chest-to-bar pull-ups
50 sandbag over the log (all three athletes)
40 (2-person) synchro toes-to-bar

After completing the final 40 synchro toes-to-bar, teams move to the finish line.
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.
Teams may rotate in any fashion.
Teammates may provide assistance getting onto the pull-up bar.
During all movements, teams must face the finish line.

COMMUNITY FLOW

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

40 (2-person) synchro toes-to-bar

Any two athletes may work at a time.
Teams may rotate in any fashion.
Working athletes must use the same pull-up bar and face the designated direction.
Non-working athletes must remain behind the working athletes.

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

50 sandbag over the log (all three athletes)

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

60 (2-person) synchro chest-to-bar pull-ups

Then:

70 synchro sandbag squats (one athlete performing sandbag squats, the other two athletes performing air squats).
- 35 synchro sandbag squats then advance to the next designated section for a second set of 35 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:

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

Then back through the ladder:

70 synchro sandbag squats ((one athlete performing sandbag squats, the other two athletes performing air squats).
35 synchro sandbag squats then advance to the next designated section for a second set of 35 synchro sandbag squats.
60 (2-person) synchro chest-to-bar pull-ups
50 sandbag over the log (all three athletes)
40 (2-person) synchro toes-to-bar

After completing the final 40 synchro toes-to-bar, teams move to the finish line.

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.
Teams may rotate in any fashion.
Teammates may provide assistance getting onto the pull-up bar.
During all movements, teams must face designated direction.

Soaked In Sunshine

Released: Tuesday, February 17, 2026

Presented By

Elite

For Time

3k Beach Run into Water

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

latam

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 into the water.

At the turnaround point, athletes must pass to the right of the buoy and round it.

Athletes then follow the designated course back to the finish line.

Time stops when the last athlete crosses or breaks the vertical plane of the finish line.

NOTES:
Maximum water depth will not exceed 3 feet.
Flotation or buoyancy-assisted devices are not permitted.
This is a public beach; shoes or water footwear are recommended.