WODapalooza/Dubai Qualifier Week #3 – 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 as we have the past several weeks.
Click here for Wodapalooza Qualifier #7 Strategy Notes.
Wodapalooza Qualifier Workout 7 Training Session
Warm-Up and Activation
10 Minutes of Assault Bike @ 70-75%
Followed by…
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
Followed by…
5 Minutes of Assault Bike or Running @ 80-85%
Followed by…
Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side
A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
30 seconds of Air Squats
Rest 60 seconds
30 seconds of Banded Good Morning
Rest 60 seconds
B.
One to two sets at game pace of:
4 Burpee Box Jump-Overs (24″/20″)
4 Hang Power Snatches (115/80 lbs)
4 Thrusters
2 Burpee Box Jump-Overs (24″/20″)
2 Hang Power Snatches (115/80 lbs)
2 Thrusters
Rest as needed
C.
“Wodapalooza Qualifier Workout 7”
Every 2 minutes, until you cannot maintain a 2-minute interval:
8 Burpee Box Jump Overs (24”/20″)
8 Hang Power Snatches (115/80 lbs)
8 Thrusters (115/80 lbs)
Tie-Breaker: Total time on the clock at the conclusion of the athlete’s previous complete round.
Primary Strength Session
A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
B.
Three sets of:
Close Grip Bench Press x 3-4 reps @ 85%
Rest 2 minutes
C.
Three sets of:
Strict Press x 3-4 reps @ 85%
Rest 2 minutes
D.
Four sets of:
Back Squat x 2-3 reps @ 85-90%
Rest 2 minutes
Primary Conditioning Session
A.
Six sets, against a 60-second clock, of:
12/8 Calorie Assault Bike
Max Rep Dumbbell Thrusters (50/35 lb DBs)
Rest 90 seconds
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Six sets, against a 60-second clock, of:
12/8 Calorie Row
Max Rep Dumbbell Clean & Jerk (50/35 lb DBs)
Rest 90 seconds
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.
Three sets of:
Dumbbell Hammer Curls x 10 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Deadbug Pallof Press x 10 reps each arm
Rest as needed
B.
Three sets of:
Single-Arm Overhead Weighted Sit-Ups x 8 reps each arm
Rest as needed
Banded Psoas March x 20 reps each leg
Rest as needed
For distance:
35 minutes of Running
Running Endurance Option
Do not focus on distance achieved, but rather movement efficiency. Run by feel, with no set pace in mind, and allow your full focus to be on relaxed and efficient running mechanics.