October 13, 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 #5 Strategy Notes.

Wodapalooza Qualifier Workout 4 Training Session
Warm-Up and Activation
Assault Bike or Row 10 minutes @ 70-75%

Followed by…

Banded Pec Stretch
T-Spine Opener

Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm

Followed by…

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Followed by…

Assault Bike or Row 5 minutes @ 80-85%

Followed by…

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds

A.
Two to Three sets of:
5 Back Squats (135/95 lbs)
10 Toes-to-Bar
5 Handstand Push-Up to 6″/4″ Deficit
5 Back Squats
2-4 Ring Muscle-Ups
Rest 60 seconds

B.
“Wodapalooza Qualifier Workout 5”
Complete as many rounds and reps as possible in 15 minutes of:
30 Back Squats (135/95 lbs)
30 Toes-to-Bar
30 Back Squat
30 Handstand Push-Up to 6″/4″ Deficit
30 Back Squats
30/20 Ring Muscle-Ups

Tie breaker is the time after the 2nd round of back squats.

Primary Training 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 5-6 reps @ 82.5%
Rest 2 minutes

C.
Three Sets of:
Strict Press x 5-6 reps @ 82.5%
Rest 2 minutes

D.
Three sets of:
Back Squat x 2-3 reps @ 85-90%
Rest 2 minutes

E.
Every 5 minutes, for 30 minutes (6 sets):
20/15 Calorie Assault Bike
10 Thrusters (155/105 lbs)
20/15 Calorie Row
10 Strict Handstand Push-Ups 6″/4″ Deficit

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:
Banded Biceps Curls x 30 seconds max reps
Rest 30 seconds
Pallof Hold with Alternating Lunges x 8 reps each leg
Rest 60 seconds

B.
Three sets of:
Weighted Sorenson Hold x 15-20 seconds
Rest as needed
Hollow Rocks x 20 reps
Rest as needed

Running Endurance Option
Three sets for times of:
Run 2400 Meters @ 5k PR pace
Rest 2 minutes

Rowing Endurance Option
Three sets for times of:
Row 2500 Meters @ 5k PR pace
Rest 2 minutes