WODapalooza/Dubai Qualifier Week #1 – 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 #1 Strategy Notes.
Wodapalooza Qualifier Workout 1 Training Session
Warm-Up and Activation
10 minutes of low-intensity Assault Bike or Row @ 60-70%
Followed by…
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
Followed by…
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) https://www.youtube.com/watch?v=DlQM0Ye5bxA&
Deep Squat Progressions x 5 reps
Followed by…
Followed by…
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 4-6 reps (slow and controlled)
Rest 60 seconds
A.
Two sets at game speed of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs to 10-foot target)
8 Chest-to-Bar Pull-Ups
30 Double-Unders
Rest 60 seconds
B.
Three sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
Rest 60 seconds
Rest 5-10 minutes, but stay warm.
C.
“Wodapalooza Qualifier Workout 1”
For time:
150 Double-Unders
60 Wall Ball Shots (20/14 lbs to 10-foot target)
30 Chest-to-Bar Pull-Ups
150 Double Unders
Time Cap = 12 Minutes
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 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch
B.
Every 3 minutes, for 18 minutes (6 sets) for times:
12/8 Calories of Assault Bike
6 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
*Set 5 – 225/155 lbs
*Set 6 – 205/145 lbs
The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
Compare your results to August 17, 2018.
C.
Three sets for max reps of:
20 seconds of Alternating Jumping Lunges with 20/15 kg Barbell (Back Racked)
Rest 30 seconds
20 seconds of Banded Good Mornings
Rest 60 seconds
Primary Conditioning Session
Complete rounds of 12, 10 and 8 reps for time of:
155/105 lb Thruster
Muscle-Ups
Compare your results to August 17, 2018.
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
Four sets for times of:
50-Foot Sled Push (Heavy!!)
10 Paralette Handstand Push-Ups to 4-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint
Compare your results to August 24, 2018.
Mixed-Modal Conditioning Option
Two sets for times of:
30 Calorie Assault Bike or Bike Erg
30 Calorie Row or Ski-Erg
Rest 90 seconds
followed by. . .
Three sets for times of:
20 Calorie Assault Bike or Bike Erg
20 Calorie Row or Ski-Erg
Rest 60 seconds
followed by. . .
Four sets for times of:
15 Calorie Assault Bike or Bike Erg
15 Calorie Row or Ski-Erg
Rest 45 seconds
Compare your results to August 24, 2018.
Strict Gymnastics Skills Option
Every 2 minutes, for 18 Minutes (3 sets) of:
Station 1 = L-Sit Hold (for max time)
Station 2 = 2 Legless Rope Climbs*
Station 3 = Max Reps Strict Handstand Push Ups
*To make this more challenging, climb the rope and then lower yourself controlled. Then without touch the ground, climb back up the rope.
A. 63/68/73/78kg
B. 1:31/1:31/1:35/2:03/1:27
Weights were 165:185/205/225/205/185lbs
C.done
PC : 8:47
12/10+2
6/4
5/3
Wasn’t very smart to go unbroken first set but wanted to prove to myself I can do it.
A)70/75/80/90
B)Done with 50kg around 2mins each
C) done
PCS) tried but legs failed me on the trustees instead trained my tecnic in muscle Ups
Primary strength session Yoga flow for openings and warm up A. 115/135/155/175(85%) B. First three rounds under 90 seconds. The other two kept around 100 seconds and the last one took me more than two minutes (had trouble changing weights) This time I didn’t scaled down the weigths. C. Done Primary conditioning session 7:09 (old 7:02) Thrusters: 12/6-4/8 Mu: 10-2/6-4/4-2-2 The time was longer but I did it right after primary strength, only one daily session now. And even so I felt stronger on the thrusters. So I’ll take it as an improvement. Strength accessory option I did three rounds… Read more »
Even though the time doesn’t reflect your progress you’re still way better than before. Looking strong Eric!
WZAQ1:
6:11
Power snatches:
105/115/125/130
Mixed modal:
4:49/4:48
3:16/3:20/3:20
2:37/2:41/2:35/2:27
With AB and ski
Great work on WZA! That’s a solid time!
Thanks! Surely. I could shave off a few second and get in 5s. I’ll see how I feel after the clean and jerks though !
Primary strength
A) 160×2/170×2/180×2/190×2 felt good today way better than Monday
B) 1:00/1:00/1:11/1:29/1:15/1:12 first 2 sets were faster than last time. 2nd set was 2 seconds slower. 3rd set was 9 seconds slower. 4th and 5th sets were 5 and 3 seconds slower.
C) done 17/12 18/15 and 18/15
Fun day today!
Why do you think times were overall a little slower today?
When I did this last I didn’t have a full time job but now I do and I’m still getting used to being on my feet all day with kids (it’s gettig better) and I’m still getting adjusted to it. Also I pushed harder on the first 2 sets and I could tell I felt more fatigued going into the burpees on the rest of the sets. And it was my first metcon since the competition this weekend haha I think that’s why they were a little slower today.
Just a couple of life changes ??
That’s understandable
Yes! I feel like each week I have more energy because I’m getting more and more used to it so it’s getting better!
PM Session
Primary Condo
7:32
(-0:36) from August 17th!!!
Thanks Coach!
Great work Bryan!!
A. Wza #1- 6:05
Unbroken on wallballs and c2b. Just tripped a few times on dubs.
B. Snatches @ 175/185/195/205 then i did one at 225 for funsies
Im going to spend some time on mobility and I might hit another session tonight
Great push on the WZA! So close to sub 6!
Thanks! Yeah I was trying. Im juat doing it for fun because my buddy is. Im shooting for team. Thomas Sampson and I are about to wreck shop next month. #fullsend
Primary strength
warm up done
A. 65-70-75-80kg
B. did European championships qualifier 1, 12 min amrap of cleans and burpees
C. lunges 14-16-16
good am’s 13-14-13
conditioning
9:55 first time doing this, broke the middle set of thrusters which im annoyed about. Muscle ups need work
pm session
Strength accessory
done with 15 cal bike and 6” deficit
4:36, 4:15, 4:40, 4:50
Hope the qualifiers go well!!
WZA Wod 1
6:16
Mixed Modal Condititioning
2:43/2:53
1:55/2:00/1:56
1:25/1:32/1:31/1:26
*all times were faster except the first set. A little blown up after the WZA workout, but only 9 sec and 4 sec*
All the conditioning today! Nice work on WZA 1!
Today is always fun. Went for RX on the primary conditioning and couldn’t complete the third set but getting through sets 1 and 2 are huge prs are me. So much stronger on MU and Thrusters.
A. 125, 135, 140, 150
B. All sets below 1:50 @155 G2OH
C. Done
Primary Conditioning:
5 minutes/4 minutes/incomplete. Super hard. Still happy.
no time for extra sessions sadly but looking forward to tomorrow!!
Love seeing that your hard work on all the strength and gymnastics components is transferring over to the conditioning pieces. Keep it up!!
AM Session
Openers and activation done
A. 145-155-165-175 . Will post on FB- I think technique has improved! Feeling good about this.
B. Goofed up
While warming up I was thinking about the last few weeks and “starting” around 225lbs. So I started at 205 and not 185. It got spicy. I didnt keep track of all my times, but I did keep track of the weight.
1 205 1:38
2 215 1:50
3 225 2:30
4 205 2:25
5 205 ?
6 205 ?
Ouch… lol
Lunchtime! 😛
Earned that lunch!
I didn’t do the right weights but I checked my results from last time and I still did much, much better!! I couldnt even do 12 cals each round last time! 🙂 its nice to see progress!
1st sesh mixed modal
Felt good
2nd
Strength program done
Cleans didn’t feel too good today on shoulder
Was going to do wodapaloza qualifier 1 but realized I haven’t touched a 20lb ball since surgery
So did
EMOM 21
1. 10 wall ball 20lb *must be unbroken
2. 35 DUs + 10 ring rows
3. 10 cal bike
Followed by 3RFT
Went really well. Feel more confident with WB and only broke once on dubs
I’ll do qualifier 1 maybe Monday
Finished with gymnastics program
Solidness
Nice work Alex. I love the adjustments and realizing where you are at in your recovery. Looks like another solid day of work! Keep it up!!
thanks Tino !
Power Snatches: 100/110/116 x 4 sets
B. So I did 5 sets, but not on purpose. I started at 145 and went up then back down–realized half way through I was off by one. My second set was fastest. Sets 4 & 5 took me over :90 seconds but under 2 minutes. This was super tough. Wasn’t feel the best mechanically today. Body is tired from lack of sleep/poor sleep I think. But, overall happy to be working out and glad I could get it in.
Skipping C
What are you doing to get that sleep dialed back in?
Slowly taking away stressors as I can. Big part of stress is the gym. Started working with Two Brain Business in March and we’ve revamped things and we’re getting the right systems in place. I’m building a team of coaches and that’s helping. It’s been great and a lot of work! But—going to incorporate more meditation and lead more, do less so I’m not high strung and can sleep!
Continue to control what you can control and incorporate the above. Your time spent in building your team will be invaluable in the long run. I hope things settle down soon!
Today my legs were smoked from wednesday..
Power Snatch : 66,5/71/76/81
Gym :
1: 47/27/27
2: done without touch the floor
3: 27/18/19
I tried the AB30: 429 cal 62ave
Happy about that because my pr in 20 minutes was 277 and I did 275 without go hard.
AB 30 when you legs were tired was an aggressive call! Still put up a solid score. Nice work!
Did wodapalooza wod 1 yesterday-7:29
Unbroken DU & wb, C2b-15/7/5/3, dubs in 2 sets
Today
A. Build to 245 clean &.jerk
B. Wodapalooza wod 2 & 3-26 reps/280 c&j
C. Done
C’mon dude! Stick to the program! What will you do tomorrow????
Gym is hosting a gymnastics seminar & closed all weekend so I had to get them done by today. I’ll stay on schedule next week though
Power Snatches Done at %s: 115, 120, 125, 130, 135, 135, 140, 140.
Power Output: 1:00, 1:05, 1:06, 1:11, 1:09, 1:10.
Last time: 1:08, 1:08, 1:10, 1:21, 1:18, 1:14 – :38 overall improvement if I can count, anywhere from :03-:10 seconds.
Jumping Lunges: 30, 32, 32
Banded Good AMs: 19, 20, 22
Weight Sorenson Holds and Hollow Rocks Done as well.
Wodapalooza Qualifier Workout 1 Time: 7:12 DU: 1 unintentional break WB: unbroken (3:37) C2B: 24/6 – lost butterfly and that was the beginning of the end for me DU: I don’t even know I just fell apart and broke like 5 times. Strategy was to just send it and see where I ended up. Worked good until about 20 reps into the C2B then it all came crashing down. I think the 60 UB Wallballs may have been a bit too much. One intentional break on the WBs and C2B might have been better so I could go unbroken on… Read more »
Good learning today. I like that you were aggressive! If you are trying to qualify and decide to redo you know what you have to change. Nice work!
It was a spur of the moment decision to try and qualify intermediate. It’s looking like that division is gonna be really competitive this year. Well see!
Wanted to do the wza wod 1 but no one was at the gym today to push me and I couldn’t get my mind right to do it alone. I may do it tomorrow. Primary Strength: Openers done A. 115/120/125/130 B. 1:18 1:34 1:42 2:30 (failed my first jerk and then I got conservative after that fail) 1:49 1:42 C. 20/13 20/13 22/14 Primary conditioning: finished around 9 minutes scaled to 6 muscle ups after each set of thrusters. muscle ups didnt feel good today like they did on tuesdays gymnastic piece. Failed a couple. Next time i am going… Read more »
Lets see some video Jessica. Remember to tag Travis Ewart.
Crush the qualifier tomorrow!!
Thanks Tino! I will record some!
Openers done
A) 155/165/175/185, done as an emom
B) 0:51/0:54/1:06/1:23/1:14/1:00 (0:59/0:59/1:10/1:27/1:15/1:00 last time, :22 improvement overall) – legs werent happy about biking again after yesterday haha
C) Done, didn’t count here
Condo: 5:35, 58 seconds better than last time. 6/4 on the set of 10 thrusters, everything else UB
Did 2 casual sets of the gymnastics with some stretching mixed in
Smoked your previous times! Awesome day of work!!!
Holy crap man you crushed the conditioning today!!! Great job!!
Was around 6.14 with metcon
Around 10 sec improvement from last time. Thruster ub. Mu always jn 2 sets
Then did
50-10 cal
Bike erg
Skii erg
Session 2 see instagram or Facebook
I did the work out early in the morning just like last time. So If I had done it in session 2. I would be sub 6 min
Are you making excuses?? 😛