If you are planning to do the International Online Qualifier, please make that your training priority for today and tomorrow.
WODapalooza International Online Qualifier Warm-Up
A.
10 Minutes of Assault Bike or Rowing @ 70-75%
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
B.
Warm-Up with empty bar:
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed
Followed by…
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
C.
Build to 185-205/130-145 lbs of the following complex:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder-to-Overhead
Followed by. . .
At Game Pace
9 Deadlifts (135/95 lbs)
6 Hang Power Cleans
3 Shoulder-to-Overhead
Rest 30 seconds and then. . .
6 Deadlifts (155/105 lbs)
4 Hang Power Cleans
2 Shoulder-to-Overhead
Rest 30 seconds and then. . .
5 Deadlifts (185/130 lbs)
3 Hang Power Cleans
1 Shoulder-to-Overhead
D.
“Wodapalooza International Online Qualifier Workout #3”
Complete as many rounds and reps as possible in 16 minutes of:
“DT Ladder”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95/65 lbs
Round 2 – 135/95 lbs
Round 3 – 155/105 lbs
Round 4 – 185/130 lbs
Round 5 – 205/145 lbs – *AMRAP with remaining time
Primary Training Session
Mobility and Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
A.
Twelve sets of:
Dead-Stop Front Squat x 2 reps @ 75% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds
Last 1-RM tested on August 16, 2019.
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%
C.
Against a 3:30-minute running clock…
30/22 Calorie Assault Bike
5-7 Ring Muscle-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
D.
Four sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
E.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 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.
Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
10 Toes to Bar
20 Double Kettlebell Shoulder to Overhead (24/16 kg)
50-Foot Handstand Walk
There should never be a resting point during this workout. There is just bits where transitions may add a breathe before starting your next exercise. Go unbroken and force yourself to get started in those later rounds.
Assault Bike Conditioning Option
Every 2 minutes, for 32 minutes (8 sets):
Station One: 35-40/25-30 Calorie Assault Bike
Station Two: 8-10 Burpee Sand Bag Over the Box (150/100 to 36″/28″)*
*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box.
A)skipped
B) 2@180, 2@185, 2@190, 2@195, 2@200, 2@205
C) wza 3: 385 reps, 7 reps into the last round at 145. I seriously underestimated this wod. Grip started to feel fatigued in the 105. By the 130 and 145 I had to split the deadlifts and the hang cleans into 2 sets, unbroken s2o but what seemed like a big rest before.
D) gymnastics fun afterwards
10 rounds
2 parallette strict handstand push-ups
1 legless rope climbs
That qualifier workout is all grip and back! Nice work!
PM Session:
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
*Performed on Air Runner*
Goal 200 pace = 1:04
Goal 400 pace = 1:58
Goal Overall time = 3:02
2:59 / 2:54 / 2:57 / 2:56 / 2:59 / 3:03 / 3:02 / 3:03
Two good sessions today!
A. 97.5kg
B. 110kg
C. Did 5 mu
102.5kg x 5
85kg x 7
62.5kg x 10
52.5kg x 9
42.5kg x 10
Slowed down on the bike on last two rounds. Liked the workout ?
Don’t slow down on the bike!! Stay mentally tough!
Warmup done
A. 225#
I did these at 245 for the triples last week. No wonder they were so hard
B. 11:28 wodapalooza 4
Rep scheme was all over the place, but i think this is a good time for me.
Did 50 wb/15T2b/ 38-12 wb/ 15 t2b/ 25 wb/ 11-4 t2b/ 18 wb/9-8 t2b/8 wb/7-6 t2b
C. Did 5 sets of 30 cal bike + 5 ring mu. Ripped on cleans Tuesday & didn’t want to reopen it
D. Done 14# hanging hammy curls, 35# oh carry/53# for Bulgarian goat thing
E. Done
Nice work Noble!
In 15 minutes or less, build to today’s 1-RM Dead-Stop Front Squat Up to 285 Got 295 to move a little off the pins but then it came back down on me. I think I have it, just not today. I did some digging and 285 ties my dead-stop PR. I was unaware of that when I was doing it, or I would have done 290… Five sets of: 3-Position Clean + Jerk (high hang, mid-thigh, 2″ below the knee followed by one Jerk) Rest as needed 135/155/185/205/225 – dropped between movements Every minute, on the minute, for 15 minutes:… Read more »
Don’t be scared to touch and go some of the other bars too. ?️♂️ ??♂️
A) Done at 255
B) warmed up for qualifier instead
C) IOQ 3 – 361 (I think – 1+10 deads at 205). I don’t think that’s gonna be an amazing score, but that was a big win for me. 20 minutes of barbell cycling is my worst nightmare.
Tino, any thoughts on how to break up the wb ttb one? My initial thought was 20-20-20-15 ttb with 50 wb on the dashes
How confident are you with bigger sets of TTB?
50-40-30-20-10 WB
25-20-15-10-5 TTB
Pretty confident – I feel like the 20# ball is going to feel like a rest with all the 30# work we do, so I’d like to try to minimize the transitions as much as I can
Just make sure your minimising rest on transitions. I’d rather an athlete do smaller sets and keep moving than bigger sets with rest. Sub 7 is the goal!!
Wod 3 Miami
282 Rep.
Time break 11:30 ( 70 kg )
1 Round +12 Rep (84 kg)
In the afternoon squat and aerobico gymnastics
Nice work! Happy??
Yes. Is very hard
Tino, do you guys have warmup suggestions for these qualifiers this week?
Sorry! Should be good to go now.
Hi tino. My bike is broken right now. Should i run? Or just row 30 cal instead of cal bikes
Yup, you can run 400 meters or row the same calories