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 3, WOD 6 - Rope Climb Sandwich

Presented by 

Adaptive Standing

For Time:

90 Double-unders
70 Wallballs
50 Deadlifts
5 Rope Climbs
50 Deadlifts
70 Wallballs
90 Double-unders

Adaptive Seated

For Time:

50 Cal Row
50 Wallballs
50 Ground-to-Overhead
5 Rope Climbs
50 Ground-to-Overhead
50 Wallballs
50 Cal Row

Time-cap: 30 minutes
Tie-break: Time from the start, through the completion of the first 50 ground-to-overhead.

Standing Rx
Weights & Markers
DU
WB - 20, 14 @ 10, 9ft
SAA - 14, 10 @ 10, 9ft
DL - 135,95lb
Rope Climb 15, 10ft
.
If scaled:
100 - Single- unders
70 - WB 14,10lb @ 9, 8 ft
50 - DL 115, 75lb
15 - lay to stand rope climb

Seated Rx
Weights & Markers
50 Cal Row
50 WB 14/10 @ 9, 7ft
50 G2OH 65, 35lb 
5 Rope Climb 12, 7 ft
.
If scaled:
40 Cal Row
50 WB 14/10 @ 7, 6ft
50 G2OH  35, 15lbs
7  lay to “stand” climbs

MOVEMENT STANDARDS & DESCRIPTION

Standing Adapted Movement Standards & Description:

Equipment:

Jump-rope
Barbell, plates & clips
Climbing rope
Wallball & target

Prior to the start of workout 6, athletes will preload the deadlift barbell. At the start of the clock, athletes will begin with jump rope in hand, and attempt the required number of double-unders. Each rep requires an athlete performs two rope rotations for every single jump. If the rope does not completely pass underneath the athlete’s feet twice, that repetition will not be counted. If the version of the workout you’re performing calls for single-unders, the athlete may perform them any style so long as there is a single complete rope rotation for every jump.

Next, the athlete will move to the wall-ball. To begin a set, the athlete may squat clean the ball into their first repetition, or may pick it up and bring it to the front rack. To perform a repetition, the athlete must pass below a full parallel squat, and finish at full hip and knee extension, in one swift throwing the ball at the designated target. Lower athletes may squat to a box for the Wall Ball but the box must be low enough to break parallel with the hip crease. If the athlete misses the target, or the athlete does not break parallel on the squat portion, the rep will not be counted. Finally, the athlete may catch the ball in the air and go right into the next repetition. The athlete may not catch the ball on the bounce to perform the next rep. The athlete must wait for the ball to settle before picking it up off the ground.

At the conclusion of the last repetition of wallballs, the athlete will move to the pre-loaded deadlift bar. Each deadlift repetition begins with the athlete’s hands outside of the their knees, hands on the barbell any style. The athlete will then pick-up the barbell, and finish with the athlete’s shoulders behind the bar, with their hips and knees fully extended. The athlete may perform multiple touch-and-go repetitions, but may not “bounce” the bar on the ground between repetitions. Also, sumo-deadlifts will be accepted. Single Arm athletes (SAA) may use any device to replace a limb. Lower athletes with no knee (AK) or extreme range of motion issues may lift off 4 inch platforms.

After the final repetition of deadlifts, the athlete will record their tie-break time, and advance to the climbing rope. If performing rope climbs, the athlete will start each repetition on the floor, then may either start to climb or jump to climb. Athlete can use any style of rope climb. They must reach and touch the identified height per division and then descend back to the floor. If required to perform lay to stand, the athlete will start each repetition laying flat on the floor on their back feet directly under the rope. They’ll then perform a plank stance hand over hand climb to a standing position and then lower themselves back to lay down position. Each rep will finish when athlete is back to laying on the floor.

The athlete will then continue back down the chipper, completing the required reps of deadlifts, wall balls, and finally the double-unders.

At the conclusion of the final jump rope repetition, the workout will conclude, and the athlete will record their time. If the athlete is unable to perform the entirety of the work beneath the 30:00 time-cap, the athlete will record a 1 second penalty for every missed repetition (ie. if they were unable to perform the 5 Rope Climbs, the second set of 50 deadlifts, 70 wallballs, and 90 double-unders= 215 repetitions= total time: 33:35.)

Seated Adapted Movement Standards & Description:

Equipment:

Concept 2 Rower
Barbell, plates & clips
Climbing rope
Wallball & target

Prior to the start of workout 6, athletes will preload the ground to overhead (G2OH) barbell. At the start of the clock, Athletes may begin in front of  the rower,  but during the row may not strap feet in or sit on the rower arm. They may row from box or chair but not from floor. All rowing is an Arms only Row. They will start with a reset device displaying zero calories. At the start of the clock, the athlete will proceed to row until they hit the required number of calories. Once the monitor registers the required number, they may exit the rower and they’ll then head to the med ball.

Next, the athlete will begin performing the required rounds and reps of Wall ball. Each rep must begin with the athlete in front of the wall or target and must start each rep with wall ball in hand. Athlete may sit in box or chair but may not sit on a box any higher than 24 inches.  Athlete must throw the ball above the designated height marker with the full med ball clearing the line or fully touching the identified target. Failure for the full ball to clear the identified height or if it clears but does not touch the target or wall it will result in a no rep. Each rep will start with the med ball in the athlete's hands and end once full ball is clear above the line. Once the athlete completes their final rep of wall balls, they will advance to the G2OH.

Each ground to overhead repetition begins with the athlete seated and hands on the barbell any style. The athlete will then pick-up the barbell, to lap or directly to finish with the athlete’s shoulders over hips, elbows locked out and the bar directly over the midline. The athlete may perform multiple touch-and-go repetitions, but may not “bounce” the bar on the ground between repetitions. Also, athletes may use snatch, clean and press or vipre press to put the barbell from floor to overhead. Athletes can also advance bar from floor to box to overhead as long as each rep finishes locked out overhead and starts from the floor.

After the final repetition of Ground to overhead, the athlete will record their tie-break time, and advance to the climbing rope. If performing rope climbs, the athlete will start each repetition on the chair or box. Box may not be any higher than 20”, then may  start to climb arms only. ( legless)  They must reach and touch the identified height per division and then descend back to the floor or box. If required to perform lay to stand, the athlete will start each repetition laying flat on the floor on their back feet directly under the rope. They’ll then perform a hand over hand climb to a “standing” position and then lower themselves back to lay down position. Each rep will finish when athlete is back to laying on the floor.

The athlete will then continue back down the chipper, completing the required reps of G2OH, wall balls, and finally the Row.

At the conclusion of the final Calorie repetition, the workout will conclude, and the athlete will record their time. If the athlete is unable to perform the entirety of the work beneath the 30:00 time-cap, the athlete will record a 1 second penalty for every missed repetition (ie. if they were unable to perform the 5 rope climbs, the second set of 50 G2OH, 50 wallballs, and 50 cal row + 155 repetitions= total time: 32:35.)


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 6, prior to the start the athlete must announce their name, show the Wall ball and barbell weight, and display the height of the wall-ball target as well as the measurement of the rope height. 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 6, prior to the start the athlete must announce their name, show the Wall ball and barbell weight, and display the height of the wall-ball target as well as the measurement of the rope height. 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.

OFFICIAL PARTNERS