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 two weeks.
Click here for Wodapalooza Qualifier #6 Strategy Notes.
Wodapalooza Qualifier Workout 6 Training Session
Warm-Up and Activation
5-10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by. . .
x 16 reps (8 per leg)
Banded Triceps Stretch
x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
A.
2 minutes of Rowing @ 60% effort
90 seconds of Rowing @ 70% effort
60 seconds of Rowing @ 75% effort
30 seconds of Rowing @ 80% effort
30 seconds of Rowing @ 80-85% effort
15 seconds of Rowing @ 85-90% effort
15 seconds of Rowing @ 90+% effort
(6 total minutes of rowing)
Increase stroke rate each interval starting at around 16-18 strokes per minute and finishing around 33-35 strokes per minute.
Rest 2-3 minutes, and then. . .
60 second of easy rowing
30 seconds @ desired workout pace
60 second of easy rowing
30 seconds @ desired workout pace
60 second of easy rowing
30 seconds @ desired workout pace
Rest 2-3 minutes and then. . .
Practice 3-4 sprint starts (see prep notes)
Rest 5 minutes then get ready to perform the Qualifier!
B.
“Wodapalooza Qualifier Workout 6”
For max meters:
8 Minutes of Rowing on Concept 2 Erg
Primary Strength 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.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Five sets of:
Against a 90-second running clock:
15/10 Calorie Assault Bike
12 Toes-to-Bar
Max Reps of Shoulder to Overhead
Rest 90 seconds
Loading per set:
*Set 1 – 205/145 lbs
*Set 2 – 185/135 lbs
*Set 3 – 155/115 lbs
*Set 4 – 135/95 lbs
*Set 5 – 115/75 lbs
*Barbell starts from the floor
C.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
Primary Conditioning Session
For time:
10 Hang Squat Cleans (205/145 lbs)
20 Burpee Box Jump Overs (24″/20″)
30 Muscle-Ups
20 Burpee Box Jump Overs (24″/20″)
10 Hang Squat Cleans (205/145 lbs)
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 rounds for time of:
20 Strict Handstand Push-Ups
30 GHD Sit-Ups
40 Heavy Rope Double Unders
50 Foot Handstand Walk
Rest until fully recovered and then. . .
B.
Four sets of:
Harnessed Bear Crawl or Sled Push x 100-Foot
Rest 2 minutes
THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.
Mixed-Modal Conditioning Option
Five sets of:
21/18 Calorie Assault Bike
Rest 15 seconds
15/12 Calorie Assault Bike
Rest 15 seconds
9 Calorie Assault Bike
Rest 60 seconds
Strict Gymnastics Skills Option
Five sets of:
3-5 Strict Supinated Grip Pull Ups
12-15 Ring Rows @ 2011
Rest as needed