If you are planning to do the International Online Qualifier, please make that your training priority for today!
WODapalooza International Online Qualifier Warm-Up
Warm-Up and Pre-Event Preparation
10 Minutes of Assault Bike or Rowing @ 70-75%
Then. . .
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
Then. . .
5 Minutes of Assault Bike or Running @ 80-85%
Then. . .
Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side
Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed
Followed by…
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
A.
Build to 70-75% of 1-RM Clean & Jerk
B.
At game speed…
10 Thrusters (95/65 lbs)
10 Calorie Row
8 Burpee Over Erg
8 Thrusters
8 Calorie Row
6 Burpee Over Erg
6 Thrusters
6 Calorie Row
3 Burpee Over Erg
Rest 90 seconds, and then…
C.
Clean & Jerk x 1 Rep @ 70-75%
D.
“Wodapalooza International Online Qualifier Workout #5&6”
Against a 15-minute running clock…
“Workout 5”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Calories of Rowing on Concept 2 Erg
Burpees Over the Erg
Time Cap = 12:00
Immediately followed by. . .
“Workout 6”
In remaining time establish a 1-RM Clean & Jerk
Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Ten sets of:
Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk @ 90-95%
D.
Against a 3-minute running clock:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
Max Rep Ground to Overhead
Rest 3 minutes and repeat for a total of FIVE sets.
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
E.
Four sets of:
HEAVY Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
HEAVY Russian Kettlebell Swings x 15-20 reps
Rest 2 minutes
F.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Extended Plank Holds x 60 seconds
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed
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.
Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
5 Sandbag or D-Ball Clean Over Shoulder (150/100 lbs)
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do sandbag cleans, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 20 minutes of:
25 Double Kettlebell Snatch (16/12 kg)
50 Heavy Rope Double-Unders or 80 Double-Unders
100-Foot Handstand Walk
200 Meter Run
Pts.
A. Done
B. Done@ 90kg
C. Done @ 90kg
D. subbed qualifier workout for this.
50 double under
15 wb 20lbs
15ctb
50 du 15 wb
15 bmu
50 du 15 wb
15 hspu
50 du 15 wb
15m hswalk
9:40
E. Done @ 28kg squats
Swings @ 40kg
F. Done
B)215
C)worked up to 215 but just clean and jerk
D) wza 5&6 7:12/205 clean and jerk, proud of this! My legs were tired but I was still able to get it together to squat the clean!
Yeah!! Great work Briana!!! Thats two solid scores right there!
Back squat 8×4 @355
Clean + fs + jerk E2MOM @275
WZA qually – 6:57 + 305
Accessory done
Still feeling beat up. Maybe cuz I’m old bones ?
A little bit of intensity from the qualifiers will have also contributed 🙂
B. 105kg C. 120kg D. Skipped. Shoulder didn’t like the butterfly ctb again, it’s fine on normal pull ups but ctb seem to aggravate a bit. Seen on gymnastic page that strict behind neck pull ups seem to build up strength for them so will incorporate them in few times a week. E. Done both movements with 2 x 24kh D. Only time for one round, will definitely be doing the abductor exercise more often Pm Joined the class for crossfit Baseline wod. Did one round every 12 min for 36 minutes Helping out with local comp so will try… Read more »
Be careful going with the behind the neck pull-ups. I don’t think your shoulder hurdle will like them very much. I would see some advice from a PT.
Have fun with this at home….
A.
Warm-Up
400 meter Run
30 Dumbbell Deadlifts (35lb.)
20 Dumbbell Thrusters
B.
Every 6 minutes, for 35 minutes (5 sets):
400 Meter Run
30 Dumbbell Deadlifts (50lb.)
20 Dumbbell Thrusters
At the 40 minute mark. . .
C.
20-1:
Odd Numbers: Dumbbell Push-Up
Even Numbers: Bent over Row (50lb.)
A. Done
B. Done @ 245#
C. 245×2/255×2/265/275 failed the jerk
D. 225×3/185×6/135×9/115×6 bike was slow/95×12
E. Used 106#kb
Goblet squats-12/12/10/10
Russian kbs-4×15
F. Done
No WZA Qualifier?
I’ll probably hit it on Monday. Wanted to get today’s training in.
Every 90 seconds, for 18 minutes (12 sets): Dead-Stop Front Squat x 3 reps @ 70% of last week’s 1-RM – 205 Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% – 225 Rest as needed Against a 3-minute running clock… 100 Double-Unders 10 Bar Muscle-Ups Max Reps of Squat Clean & Jerk Rest 2 minutes and repeat for a total of FOUR sets. *Set 1: 245/165 lbs – 3 reps *Set 2: 205/145 lbs – 4 reps *Set 3: 185/125 lbs – 5 reps *Set 4: 155/105 lbs – 7 reps Set 1:… Read more »
Accessory work: the key to staying healthy and getting strong!
Solid work dude!
Couldn’t agree more! That’s been the biggest change I’ve implemented this year and I’m stronger and healthier than I’ve been in years. Definitely a believer.
Yesterday
Squat
10set 105 kg
Wod 5/6 Miami
6:46 (wod 5)
118 kg
Tomorrow I repeat)
Target under 6:30 wod 5 Clean 122/125 kg
Today rest
That’s a solid first attempt! What will you change when you repeat?
I would like to change 1 rm. And take it to 5 kg more. Reduce the first part of 20/30” al least
I’m 15* in the ranking
Where can you make up time? Transitions? Faster Th Burpees?
Transitions Burpees to Thruster. Wasted time to drink
Dud that’s just not acceptable…you took a drink?!?!? Were you going to dehydrate in a 6 minute workout! C’mon!!!
Yes I did
I didn’t prepare well for the wod
??♂️??♂️