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 programming the Wodapalooza qualifying workouts on Friday and Saturday for the next several weeks for those of you who are excited to see where you stand amongst your peers. We will also be doing these workouts in our Invictus Athlete program, and will be releasing strategy notes for those athletes for each of the qualifier workouts – and then will head into a new training cycle. We welcome you to join us now – this next cycle will help you improve barbell cycling efficiency and improve your conditioning with high skill gymnastics.
Dynamic Mobility, Activation and Warm-Up
Start the clock and perform…
Band Assisted Hip Flexor Stretch
x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side
When the running clock reaches 5:00…
T-Spine Opener x 5-8 reps
When the running clock reaches 7:00…
Forward Leg Swings x 10 reps per side
Lateral Leg Swings x 10 reps per side
When the running clock reaches 9:00…
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds
A.
“Wodapalooza Qualifier Workouts 2 and 3”
Against an 8 minute running clock…
“Workout 2”
From 0-3 minutes, perform as many reps as possible of:
Clean & Jerk (165/115 lbs)
Rest 2 minutes, and when the running clock reaches 5:00…
“Workout 3”
From 5:00 to 8:00 on the running clock, establish a 1-RM Clean & Jerk
Your Workout 2 score will be the tie-breaker for Workout 3, and your Workout 3 score will be the tie-breaker for Workout 2.
Full warm-up and strategy notes available on the Invictus Athlete Program. Now is the perfect time to switch over as we get into competition season with the new cycle starting October 22nd.
If you’re not performing the qualifiers this weekend, or feel like another conditioning session…
B.
Every minute on the minute for 16 minutes (4 sets):
Minute 1: 20/15 Calorie Assault Bike
Minute 2: 20 Down Ups (Burpee without jump)
Minute 3: 20/15 Calorie Row
Minute 4: Rest
Warm-Up: Done
A. 11 reps
245 RM
B. Done
Workout 3 done, did 20 min
A1. 18@165 in 3 min, pc + pj
A2. 185 195 205 215 225x probably too many attempts here
A3. Emom 30 c&j @185
B. 20 AD / 15 BP / 20 row / :60 rest
Emom 32 min (8 sets)
Rest ~ 2 min
Emom 8 min (2 sets)
Iron scap
Great workout thanks! Felt good to really sweat
A. 25/275#
A. 23 reps and 107.5Kg. Definitely a test on the engine in the foray part.
A: 31 reps, 295# c&j
B: Done
31 reps and 276 c&j. Felt ok.
Played around with some strongman work afterwards.
Tino, very much underperformed on WZA 1 yesterday (DUs). How do you recommend approaching Monday for redo(s) on 1/2/3?
As in when should you do them? Are you doing them all?
I would hit workout 1 first for sure then rest 2-3 hours.
Good luck!! ??
A. Worked to a heavy clean and jerk for the day: 160 and then dropped down for a few sets to work on technique
B. Emom completed
Up-down — embarrassing, but having the hardest time figuring this out! Do you still touch your chest to the ground? Do you finish standing? YouTube has several different variations; any chance there’s an Invictus-approved demo out there?
Yes you just touch your chest to the floor and get back up again. It’s just a Burpee without the jump and touch behind your head to finish. It’s really simple. Put your body on the floor and get back up again.
Thank you!
A) Worked on C&J technqiue; Stayed at a weight where technique dropped (155); Brought my elbows up a little more than usual in the Jerk start position which made it easier to push the bar up and backish. Also reduced my Jerk dip depth slightly which helped pop the bar up quicker.
B) Bike (400ish 350ish 300ish 300ish), Row (1600ish 1600ish 1500ish 1350ish)
Some good technical work Michael. Great to see you dialing in positions and working perfect mechanics.
A) 25 reps at 165 wanted 30
1rm CJ 275 ran out of time.
B) just enjoyed moving, at the end of my rope.
Should be 35-40 for you dude!
In 3 minutes?! My hips and right leg…
Yes
?
31 reps/300
Pull didn’t feel great today and caught 300 the first time and it just bounced right off my shoulders rather than standing up.
B) done
Should be closer to 40 reps 🙂
It will be 40+ when it comes up for the team qualifier ?
A.
i. 30 reps RX
ii. Up to 170. I’m an idiot and miscounted and loaded the bar thinking I had 45s on vice 35s ??? oh well
B. Done.
A:
Workout 2: 16 reps Rx
Workout 3: 140lbs (3lb Pr)
Congrats on the PR!!
A.
Workout 2- 27 reps RX
Workout 3- 246lbs
Built to heavy squat clean: 265.
A. 24 reps. 260.
Enderton FS complex: 225,235,245,255. 265-f 2nd rep.
B. Done. Finished in 16:52. AB + row felt good. Up downs hardest part.
A) Workout 2- 15 reps Rx
Workout 3- 100kg, 105(jerk failed)
B) Done. Woman Rx
A) got 21 reps at 165 and max C+J at 215.
A)
Workout 2- 29 Rx. Finished 30 @ 3:02 and was so annoyed! 30 was my goal here. Haha
Workout 2- 175#
Love workouts like this!! I’ve been missing them
B) done Rx
Hopefully things will go smoother next week and my body will feel better after some more sleep.
Thanks Tino! Have a great day!!
Almost 30 🙂
Nice work!
Man I was so close!
Thanks Tino!!
Wodapalooza Wod 2: For fun
16 rep + 110kg
Wodapalooza Wod 1: For fun
10,23
Shoulder and arm totally burn
Emom 16’:
15 cal AB
15 down up
15 cal row
1’ rest
(scaled to 15 because tired with the two qualifiers before)