WORKOUTS
Adaptive Online Challenge Workouts
Each year WZA seeks to provide a competitive, fun, & memorable experience to athletes, which begins with the workouts.
From the Online Challenge to the Miami event, find all previous and current workouts below.
Week 1, WOD 1 - Celebrate 7

Presented by 

7min AMRAP of Clean & Jerk

*Tie-breaker- Time it takes to complete first 10 repetitions.

Standing Rx

Power Clean & Jerk 155, 105lb
Single-arm - 100, 60lb

Standing Scaled

75, 55lb - may use 4” blocks
Single-arm - 45, 35lb

Seated Rx

95, 45lb

MOVEMENT STANDARDS & DESCRIPTION

Equipment:

  • Barbell, plates & clips

  • Boxes

Standing Movement Standards & Description:

The workout begins with a preloaded barbell to the required weight, and the athlete standing tall. At the start of the clock, the athlete will begin their 7min AMRAP of power clean & jerks. Each rep of the power clean and jerk must begin with the plates in contact with the floor, and must feature the athlete bringing the barbell to their shoulders, passing no deeper than a 1/4 squat, and then performing a shoulder to overhead, finishing with the barbell locked out overhead.

The clean may be performed in one swift motion, any style, however, a hang clean is not acceptable. If the athlete does not perform a 1/4 squat and performs a muscle clean, this is their choice and the movement will be accepted. Any style of press is accepted, so long as the athlete finishes with hips, knees, and arms locked out overhead, weight over their center of mass, and their feet directly underneath their hips.

If an athlete fails a rep of the shoulder to overhead, and catches it on their shoulders, they may reattempt the shoulder to overhead to complete the rep. If the barbell touches the floor before a rep is achieved, the athlete must reperform the entirety of the repetition.

A rep is complete when the athlete stands tall with the barbell overhead. Partial reps will not be counted. Touch-and-go repetitions are acceptable.


Seated Movement Standards & Description:

The workout begins with a preloaded barbell to the required weight, and the athlete seated in front of bar. The bar may start on the floor or boxes . At the start of the clock, the athlete will begin their 7min AMRAP of power clean & press. Each rep of the power clean and press must begin with the plates in contact with the box or floor, and must feature the athlete bringing the barbell to their shoulders, passing to front rack, and then performing a shoulder to overhead, finishing with the barbell locked out overhead.

The barbell when placed on boxes may not sit higher then 3 inches above the lap. boxes can be made with adjusted heights by adding bumper plates to ensure the correct height is set. Athletes may also lift from a lap mat but we recommend that you use boxes for your own safety.

The power clean may be performed in one swift motion, any style. Any style of press is accepted, so long as the athlete finishes with shoulders over hips, , and arms locked out overhead and the weight over their center of mass.

If an athlete fails a rep of the shoulder to overhead, and catches it on their shoulders, they may reattempt the shoulder to overhead to complete the rep. If the barbell touches the box before a rep is achieved, the athlete must re-perform the entirety of the repetition.

A rep is complete when the athlete sits tall with the barbell overhead. Partial reps will not be counted. Touch-and-go repetitions are acceptable, but bouncing the barbell off the box is not acceptable.

VIDEO SUBMISSION

At the conclusion of the Challenge, Team WZA has the right to request ask for any and all video proof of workout completion. It is recommended that athletes record all workouts.

For workout 1, prior to the start the athlete must announce their name, and show the weight of the barbell and all individual weights. It is recommended, that you film yourself performing the workout from an angle that captures full depth and extension on all movements. Please also show the running clock through the entirety of the workout.

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