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 2 - Death by Triplet

Presented by 

Complete as many rounds as possible of the three movements, each within a 2 minute window.

If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within a 2:00 window.

This workout is scored as the total number of completed rounds and reps.

Tie-breaker: Time on clock at the completion of their final complete round.

If an athlete completes 12 total rounds, their time at the conclusion of the 12th round is their score.


Adaptive Seated

8 Floor to Box Transfers | Rx - 20", 12"  Scaled - 12", 8"
8 Power Snatches | Rx - 75, 35lb  Scaled - 55, 25lb
8 Shoulder to Overhead

Adaptive Standing Rx

8 Lower: Step Up over  | Upper: Burpee Box Jump
8 Power Snatches
8 Lower: Push Press | Upper: Dumbbell Thruster

Lower - 95, 65lb | AK 20", 16" - BK 24", 20"
Upper, SAA - 60, 40lb | 24", 20" 

Adaptive Standing Scaled

8 Step Up & Overs
8 Power Snatches
8 Push Press | Dumbbell Thrusters

Lower - 75, 55lb | 16", 12"
Upper, SAA - 45, 35lb | 20", 16"

MOVEMENT STANDARDS & DESCRIPTION

Same standards for snatch apply but SA athletes may use a SA DB snatch at the listed weight or if they choose to lift a barbell with 2 arms and a strap they will use the lower athlete weight.

At the start of the clock, athletes will attempt to complete the entire work within a two minute running clock. If the athlete completes all the required work, they are to rest the remainder of the clock. At the start of minute 2:00, they have until minute 4:00 to complete another round. If they complete the round, they rest until minute 6:00. They then have until minute 8:00 to attempt another complete round. This continues, with the athlete working to complete a full round under each two minute clock, for as long as possible. If the athlete is unable to complete the entirety of the work in the allotted two minutes of a round, their workout is over.

This workout is scored as the total number of completed reps.

Seated Movement Standards

Floor to Box Transfer:

The athlete will begin the rep seated on the floor with hands free off box and floor. The athlete will then transfer using arms only from the floor to the box sitting at full extension on top of the box. Shoulders must be over hips sitting straight up. Reps will be counted at the top off the box. Athlete may transfer directly from top of box to chair after 8th rep is completed.

Power Snatch:

Athlete will start with Bar loaded to prescribed weight on the floor. Bar will start on the ground and be lifted in a snatch grip over head to full lockout, elbows locked and shoulders over top of hips with bar directly over the center mass. Bar must return to floor between reps, bouncing the bar back to the lap will be consider not acceptable. Bar may pause and rest on lap on way up or move in one full motion from floor to OH. Lap mats may be used.

Shoulder to Overhead:

Bar must start on ground it can not start from the top of the last snatch rep. Athlete must advance bar to front rack position with barbell below the chin touching collarbone at bottom of rep.Then using any pressing motion finish with the bar directly overhead fully locked out with elbows extended and shoulders directly over the hips and the barbell directly over the center mass. Each rep must touch the collarbone before starting the next rep.

Standing Movement Standards

Burpee Box Jump Over: Upper

The athlete will begin the rep standing in front of the box. They will perform a Burpee by touching chest and knees in a lay down position on the ground and then get back up onto feet. The athlete will then jump from floor to the top of the box making sure both feet contact the top of the box and then over to the other side of the box on to the floor . Reps will be counted at the completion of landing on the other side of the box.

Burpee Step Up Over: Lower

The athlete will begin the rep standing in front of the box. They will perform a Burpee by touching chest and knees in a lay down position on the ground and then get back up onto feet. The athlete will then step up from floor to the top of the box making sure both feet contact the top of the box and then over to the other side of the box on to the floor . Reps will be counted at the completion of landing on the other side of the box.

Power Snatch: Lower

Athlete will start with Bar loaded to prescribed weight on the floor. Bar will start on the ground and be lifted in a snatch grip over head to full lockout. Finish position will be elbows locked and shoulders over top of feet with hips and knees fully extended with bar directly over the center mass. Bar must return to floor between reps, bouncing the bar will be consider not acceptable. Bar may not pause in hang position on way up. Full squat snatch may not be used.

Power Snatch: Upper

Same standards above apply but single arm athletes may use a single arm Db snatch at the listed weight above or if they choose to lift a barbell with 2 arms and a strap they will use the lower weight.

Push Press: Lower

Bar must start on ground it can not start from the top of the last snatch rep. Athlete must advance bar to front rack position with barbell below the chin touching collarbone at bottom of rep.Then using any pressing motion (but not a jerk) finish with the bar directly overhead fully locked out with elbows extended and shoulders directly over the feet and hips and knees fully extended and the barbell directly over the center mass. Each rep must touch the collarbone before starting the next rep.

1 Arm Dumbbell Thruster: Upper

Dumbbell must start on ground it can not start from the top of the last snatch rep. Athlete must advance Db to front rack position with barbell below the chin touching collarbone at bottom of rep. They must pass through a full squat, Then using any pressing motion (but not a jerk) finish with the Db directly overhead fully locked out with elbows extended and shoulders directly over the feet and hips and knees fully extended and the Db directly over the center mass. Each rep must go below paralell before starting the next press rep.

SCALED

Step Up and Over: (No Burpee)

The athlete will step up from floor to the top of the box making sure both feet contact the top of the box and then over to the other side of the box on to the floor . Reps will be counted at the completion of landing on the other side of the box.

Standards same as Rx for the following

Power Snatch (Lower athletes may lift off 4 inch platforms if needed)

Push Press/ Dumbbell Thruster

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 2, prior to the start the athlete must announce their name, and show the weight of the barbell and all individual weights and the height of the box is to standard. 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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