If you are planning to do the International Online Qualifier, please make that your training priority for today.
WODapalooza International Online Qualifier Warm-Up
A.
Warm-Up and Pre-Event Preparation
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
Then. . .
Two sets of:
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Two to Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
C.
Two to three rounds at Game Pace of:
12 Wall Ball Shots (20/14 lbs)
6 Toes-to-Bar
D.
“Wodapalooza International Online Qualifier Workout #4”
For Time
150 Wall Ball Shots (20/14 lbs)
75 Toes-to-bar
*Perform in any order, until completion of total work
*Can be broken down or performed in any order
*Cap 20:00
Primary Training Session
A.
Every 3 minutes, for 12 minutes (4 sets):
10 Double Dumbbell Squat Jumps (50/35 lbs – touch one head of DBs to floor)
10 Double Dumbbell Thrusters (50/35 lbs)
10/7 Calorie Assault Bike
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
Three rounds for time of:
20 Power Snatches (95/65 lbs)
15 Overhead Squats (95/65 lbs)
10 Strict Handstand Push-Ups to 2″/0″ Deficit
Rest 5 minutes, and then. . .
D.
For time:
Run 800 meters
50 Power Cleans (95/65 lbs)
Run 800 meters
E.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011
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.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Split-Stance Romanian Deadlift x 6 reps @ 4011 (Left)
Minute 2 – Split-Stance Romanian Deadlift x 6 reps @ 4011 (Right)
Minute 3 – L-Sit x 30 seconds
Minute 4 – Supine Ring Row x 8-10 reps @ 2110
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
B.
Four sets of:
5-7 Wide Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Strict Pull-Ups
Rest 2 minutes
Running Endurance Option
For time:
Run 3.5 Miles @ 85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Endurance Option
For time:
Row 6000 Meters @ 85% of 5k PR Pace
Qually wod – 7:25 – 30ttb 30wb. 15 ttb. 25 wb. 10 ttb. 25 wb. 10ttb. 20wb 10ttb. Quick 10’s wb home
Team masters ?
Crush it dude!! Let us know how you stack up!
Me and 2 friends are doing team triathlon tomorrow. I’m doing the run so took it easy on the legs today.
B. 107.5-150kg
145kg x 5 reps
SAO
A. Done without the Rdl
B. 5 reps with 10kg
90kg sandbag
Rows 60kg x 8 reps
Pull ups 7-7-7-7
Have fun at the tri! Please let me know how it goes!
Every 3 minutes, for 15 minutes (5 sets) for times: 200 Meter Sprint (Assault Runner if possible) 10 Double Kettlebell Thrusters (24/16 kg) 10 Burpee Over the Kettlebells Shared the runner with some people and did this as every 4 mins and used 16 kg kb – felt a little sluggish 2:05 / 2:16 / 2:21 / 2:27 / 2:42 Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% – 245 *Set 2 – 4 reps @ 75% – 275 *Set 3 – 2 reps @ 85% – 315 *Set 4 –… Read more »
Just need to switch to the mindset you had in that final round! ??
A. All rounds between 1:50-2:30
B. 265×6/305×4/345×2/365×2/345×3 legs are feeling taxed
C. 11:44
snatches were 3×5/4/1 into 15 unbroken ohs each round. Hspu were 10-7/3-10
D. 11:40 power cleans were 10/9/8/7/6/5/5
Didn’t hook grip on either wod so i wouldn’t open the rip on my hand
E. 45# on landmine press, everything done
Hopefully your hand is healed for Monday’s work!
A) just did 3 sets
B) 265/285/305/325/345, no max set
C) IOQ 4 – 6:42
Body feels fried from yesterday so just doing a mash up of some of the accessory and calling it a day
Doesn’t look smashed with that time! Great work! How did you break?
Went with the 20-50-20-50-20-50-15, figured if I crashed and burned I’d still have time to redo it with smaller sets on Monday
I don’t think you need to redo 🙂
Pts.
A. Scaled dumbells @ 20kg
B. Set 1 @ 105kg
Set 2 @ 120kg
Set 3 @ 136kg
Set 4 @ 145kg
Set 5 @ 136kg. 6 reps
C. 12:10 strict hspu slowed me down.
Shoulder fatigue
D. Skipped (still not 100% after being sick)
E. done press @ 10-15 kg (2sets each)
Strict ttb scaled to L hang hold after 2 sets.
Emom
30 sec L sit
8 ring rows
30 sec ring support hold. (Feels like i go to much to my traps on this).
Good to see you’re getting back to 100%. I hope come Monday you’ll be feeling like your normal self again!
Wod 4 Miami
7:30 ( Happy with the result)
10 Round 15 WB 8/7 TTb
B.
Squat
100-120-130 (% 136 kg)-140(% 144 kg)
4 Rep 130 kg
C.
13’02” ( 40 kg )
D.
11’40” ( set 10 Rep)
E.
Done ( no ttb)
In the afternoon Run
Damn right you should be happy! That’s a solid time and what I recommended to the majority of our athletes. Great work!
Thank’s, Tino