October 12, 2018 – Invictus Athlete

WODapalooza/Dubai Qualifier Week #2 – If you’re planning on participating in either the WZA or Dubai online qualifiers, those workouts should be your priority. We will be providing strategy notes and warm-ups for the WZA qualifiers for the next several weeks.

Click here for Wodapalooza Qualifier #4 Strategy Notes.

Wodapalooza Qualifier Workout 4 Training Session
Warm-Up and Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Range of Motion Series

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

Followed by…

Three sets of:
60 seconds of Assault Bike @ 60-65/55-60 RPMs
5 Burpees
10 Step Ups (24″/20″)

Followed by…

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

A.
One to Two sets at desired workout pace of:
2-2-4-4
Devil Press (50/35 lbs)
Alternating Dumbbell Step-Ups (24″/20″)
Rest as needed

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

B.
“Wodapalooza Qualifier Workout 4”
Complete as many rounds and reps as possible in 16 minutes of:
Devil Press (50/35 lbs)
Alternating Dumbbell Step-Ups (24″/20″)
2/2, 4/4, 6/6, 8/8, 10/10, etc

Tie breaker is the time it takes from start to 8/8 completion.

Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
In 20 minutes, build to a 1-RM Power Snatch

Compare results to August 17, 2018.

B.
For time:
15 Ground to Overhead (245/165 lbs)
30 Bar-Facing Burpees
60 Chest-to-Bar Pull-Ups

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
For time:
21 Parallette Handstand Push-Ups to 4-6″” Deficit
100-Foot Handstand Walk
15 Parallette Handstand Push-Ups to 4-6″” Deficit
100-Foot Handstand Walk
9 Parallette Handstand Push-Ups to 4-6″” Deficit
100-Foot Handstand Walk

Rest 3 minutes, and then…

B.
For time:
30 Sandbag Cleans (150/100 lbs)
200 Meter Sled Sprint (unloaded)

*If you do not have access to a sled, perform 30/20 Calorie Assault Bike.

Mixed-Modal Conditioning Option
A.
Two sets of
Against a 3-minute running clock:
30/20 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes

followed by…

B.
Three sets of:
Against a 2-minute running clock:
20/15 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds

followed by. . .

C.
Four sets for times of:
Against a 90 second running clock:
15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds

Strict Gymnastics Skills Option
Complete for a total of three complete rounds (24 minutes)

Every minute, on the minute, for 4 minutes:
3 Rope Climbs

immediately followed by…

Every minute, on the minute, for 4 minutes:
8-12 Strict Handstand Push Ups
(add deficit if needed to make difficult)