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 2, WOD 3 - Gymnastic Triplet

Presented by 

4 Rounds For Time:

Standing

21 Chest-to-bar Pull-ups
4 - 25ft OH Dumbbell Carry (100ft total)
9R/9L 1 arm Kb swings

Seated

21 Pull-ups
18 Push-up’s
15 Strict Dumbbell Presses

Time-cap: 20 minutes

This workout is scored as the total time it takes to complete the four rounds.

Tie-breaker: 

Time to complete round #2.

If an athlete is unable to complete the entirety of the work under the time-cap, they must add a :01 per repetition left unperformed. (9 kb swing / db presses left= 20:09)

Adaptive Seated Rx

21 Pull-ups
18 Push-up’s
15 DB Presses 35, 20lbs

Adaptive Seated Scaled

21 Seated Pull-ups
18 Push-up’s
15 DB Presses 25, 15lbs


Adaptive Standing Scaled

21 Jumping Pull-ups
4 - 25ft OH Dumbbell Carry (100ft total) 35, 20lbs
9R/9L 1 arm Kb swings 35, 26lb

Adaptive Standing Rx

21 Chest-to-bar Pull-ups
4 - 25ft OH Dumbbell Carry (100ft total) 50, 35lbs
9R/9L 1 arm Kb swings 53, 35lbs

SAA: do all swings same arm 44, 26lbs


MOVEMENT STANDARDS & DESCRIPTION

Movement Standards & Description: Standing Rx & Scaled

Prior to the start of the workout, athletes that are prescribed overhead dumbbell walk must set the correct distance markers (25 feet), and must create a clear marker ie, cone or tape for their walking area. Learn more about setting the correct walking area by reviewing the line at the bottom of this section.

At the start of the clock, athletes will begin with their variety of pull-up. Athletes must begin each rep at full shoulder and arm extension, hanging from the pull-up bar, and finish with the athlete’s chin above the pull-up bar. If performing chest-to-bar, at the top of the rep, the athlete must make physical contact with the bar anywhere from their chest to clavicle. If the athlete is performing jumping pull-ups, they may be supported by a box, but must reach full arm and shoulder extension and leave the ground when their chin reaches over the bar. Single arm athletes may use any device to replace a limb for hanging on the bar. *Note they may not stand on a band.

Upon completion of their final pull-up, they will move on to the Overhead Dumbbell Walk. Athlete’s must start each rep behind the 25 foot marker line Dumbbells pressed above head with shoulders and arms locked out, athlete must cross designated 25 foot section before lowering the dumbbell and turning to start next rep. Each 25 foot distance completed will be considered 1 rep. The athlete must complete 100 feet total each round (4 reps). If an athlete chooses to turn and walk back without lowering the dumbbell at the turn point, this is allowed. Each rep must feature the dumbbells over the midline above the athlete’s head. Any time during the walk the athlete drops the weight below the head, they must stop step back to last position they were at standard and press dumbbells back above head before starting to walk again. Every repetition of the overhead db walk begins full body behind the marker and ends full body across the opposite ends designated markers. Single arm athletes (SAA) will press 1 Dumbbell above head.

At the conclusion of the last repetition, the athlete will advance to the final movement. when performing kettlebell swings, the athlete will start standing at full hip and knee extension. During the movement, the athlete will swing the kb on one arm, and proceed to the swing through the knees at the bottom and will finish standing at full hip and knee extension and the kb over chin height, arm extended in a “Russian swing”. After  9 reps on one arm the athlete must alternate arms and perform 9 reps on the other arm (Single arm athletes will do all 18 reps on one arm), until reaching the total number (18 total.) If an athlete fails to complete a repetition, they must reattempt and complete all the repetitions before changing to the opposite arm.

The athlete will proceed through the three movements for four rounds, and at the conclusion, will record their time. This workout is scored as the total time to complete all four rounds. Time cap 20 minutes.

OH Dumbbell Walk markers

Prior to starting, the athlete will need to establish the 25 foot lines on the ground and show measurement on video. For the foot line, the athlete will use a marker that can be viewed on video. We suggest a raised marker like a cone or something similar. Judges may restore the marker between rounds as needed.


Movement Standards & Description: Seated Rx & Scaled

At the start of the clock, athletes will begin with their variety of pull-up. Athletes must begin each rep at full shoulder and arm extension, hanging from the pull-up bar, and finish with the athlete’s chin above the pull-up bar. Athletes feet may be on floor during the rep but the buttox must remain clear of contact at all times during the rep. If the athlete is performing seated pull-ups, they may be supported by a box or chair at the bottom, but must reach full arm and shoulder extension and then clear the bar when their chin reaches top of the bar.

Upon completion of their final pull-up, they will move on to the push up. Athlete’s must start each rep laying flat on floor, knees, chest and hands in contact with floor. Hands must be positioned under the shoulders and knees in contact with floor entire rep. The repetition finishes with the athlete’s elbows locked out, hands positioned under shoulders and the athlete in a knee plank position, with just the athlete’s knees and hands in contact with the floor. (18 reps total) “Snaking” or “worming” up is not acceptable in Rx. scaled athletes may raise the push up angle by using a box up to 12 inches. If using a box the box replaces the standard of the ground.

At the conclusion of the last push up repetition, the athlete will advance to the final movement. When performing Dumbbell shoulder press, the athlete will start seated with shoulders above hips and dumbbells in front rack position and dumbbell head touching shoulder. During the movement, the athlete will press the dumbbells with both arms, and proceed to full lockout overhead. The next rep may not start until the dumbbells both touch 1 head of the dumbbell to each shoulder at the bottom of the press. At lock out the dumbbells will be directly over the midline and elbows fully extended and shoulders locked out. Athlete will continue pressing reps, until reaching the total number (15 total.) If an athlete fails to complete a repetition, they must reattempt and complete all the repetitions before changing exercises..

The athlete will proceed through the three movements for four rounds, and at the conclusion, will record their time. This workout is scored as the total time to complete all four rounds. Time cap 20 minutes.

VIDEO SUBMISSION

Standing 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 3, prior to the start the athlete must announce their name, show they meet the standard measurements set forth with the overhead dumbbell walk, and show the weight of any kettlebell and dumbbell prescribed.. 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.

Seated 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 3, prior to the start the athlete must announce their name, show the weight of any dumbbell prescribed.. 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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