2024 TYR Wodapalooza Miami Workouts Revealed

[Muscle Insider]

The 2024 TYR Wodapalooza contest, presented by Loud And Live Sports, is scheduled for Jan. 11-14, 2023, in Bayfront Park in Miami, FL. The three-day competition will feature Individuals, Teams (three members, same sex), and Adaptive athletes. Individual athletes will compete on Jan. 11-12, 2024. Teams will compete on Jan. 13-14, 2024. [Related: Are There Foods That Burn...
The post 2024 TYR Wodapalooza Miami Workouts Revealed appeared first on BarBend.


The 2024 TYR Wodapalooza contest, presented by Loud And Live Sports, is scheduled for Jan. 11-14, 2023, in Bayfront Park in Miami, FL. The three-day competition will feature Individuals, Teams (three members, same sex), and Adaptive athletes.





Individual athletes will compete on Jan. 11-12, 2024. Teams will compete on Jan. 13-14, 2024.






View this post on Instagram A post shared by The TYR Wodapalooza (@wodapalooza)

[/quote]




[Related: Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim]





2024 TYR Wodapalooza Miami Workouts



Workouts for Elite Individuals and Teams, including the variations for LatAm, Rx, Open, Teens 13-15/16-18, and Masters 35-39/40-44/45-49/50-54/55-59/60+ were released throughout the last two weeks of December 2023. The workouts for Elite Individuals can be seen below:





Cortadito



For time; 21-15-9 reps of:

• Parallel Bar Dips
  
  
  
• Hang Power Cleans

Into 15-12-9 reps of:

• Shoulder-to-Overhead — Men: 185 pounds | Women: 125 pounds
  
  
  
• Bar Muscle-Ups

https://www.youtube.com/watch?v=tPgASewFvqc&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: 2024 TYR WZA Indy: Cortadito (https://www.youtube.com/watch?v=tPgASewFvqc&ab_channel=LoudAndLiveSports)




[Related: Does Training for the Pump Build Muscle?]





Deja Vu



Part A: Three minutes. Part B: Five minutes. Part C: For time (eight-minute time cap). One minute rest between each part.

• Assault Row — Men: 25 calories | Women: 20 calories
  
  
  
• 30 Wall Balls — Men: 20 pounds | Women: 14 pounds
  
  
  
• 35 Chest-to-Bar Pull-Ups
  
  
  
• 30 Box Jump Overs — Men: 30-inch box | Women: 24-inch box
  
  
  
• 25 Dumbbell Snatches — Men: 100 pounds | Women: 70 pounds

This workout will apply two scores:

• Total reps across all parts
  
  
  
• Time on Part C

https://www.youtube.com/watch?v=yCvjq7pBLgY&t=1s&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: 2024 TYR WZA Indy: Deja Vu (https://www.youtube.com/watch?v=yCvjq7pBLgY&t=1s&ab_channel=LoudAndLiveSports)




[Related: Does Lifting Weights Burn Fat? Here’s What You Need to Know]





Double or Nothin’



For max load; two attempts of the following complex:

• One Snatch + One Hang Snatch — 45 seconds on | 45 seconds off

Tiebreaker: Max Overhead Squats






2024 TYR WZA Indy: Double Or Nothin' (https://www.youtube.com/watch?v=dut5W4gTVtE&ab_channel=LoudAndLiveSports)




[Related: Is a Calorie Just a Calorie? An RD Weighs In]





Just Bead It



For time:

• 70 Beaded Double-Unders
  
  
  
• 30 Dumbbell-Facing Burpees
  
  
  
• 70 Beaded Double-Unders
  
  
  
• 20 Dumbbell Thrusters
  
  
  
• 70 Beaded Double-Unders
  
  
  
• 10 Dumbbell Burpee Clusters

Men: 60 pounds | Women: 40 pounds






https://www.youtube.com/watch?v=PyidToNj0Gk&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: TYR WZA Indy: Just Bead It (https://www.youtube.com/watch?v=PyidToNj0Gk&ab_channel=LoudAndLiveSports)




[Related: What Is Barbell Knurling? + Other Barbell Features to Know About]





Bike Race



For time:

• Echo Bike — Men: 50 Calories | Women: 40 calories
  
  
  
• 5K Trail Run

https://www.youtube.com/watch?v=ou3Y5eoyKZw&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: TYR WZA Miami: Bike Race (https://www.youtube.com/watch?v=ou3Y5eoyKZw&ab_channel=LoudAndLiveSports)




[Related: Do Cold Showers Burn Fat? Everything You Need to Know About Weight Loss and Cold Water Exposure]





Team Workouts



Below are the workouts thus far released for the Teams division:





Worm Fran



For time:

• 21 Worm Thrusters
  
  
  
• Eight Pull-Ups (each)
  
  
  
• Seven Chest-to-Bar Pull-Ups (each)
  
  
  
• Six Bar Muscle-Ups (each)
  
  
  
• 15 Worm Thrusters
  
  
  
• Six Pull-Ups (each)
  
  
  
• Five Chest-to-Bar Pull-Ups (each)
  
  
  
• Four Bar Muscle-Ups (each)
  
  
  
• Nine Worm Thrusters
  
  
  
• Four Pull-Ups (each)
  
  
  
• Three Chest-to-Bar Pull-Ups (each)
  
  
  
• Two Bar Muscle-Ups (each)
  
  
  
• Six Worm Thrusters
  
  
  
• Three Pull-Ups (each)
  
  
  
• Two Chest-to-Bar Pull-Ups (each)
  
  
  
• One Bar Muscle-Up (each)

While one athlete is on the rig performing their reps, the other two are holding the worm.






https://www.youtube.com/watch?v=oQc5pyX1hK4&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: TYR WZA Team: Worm Fran (https://www.youtube.com/watch?v=oQc5pyX1hK4&ab_channel=LoudAndLiveSports)




[Related: Does Protein Powder Cause Acne?]





Uno. Dos. Tres.



For time:

• 20 Wall Walks
  
  
  
• 40 Strict Handstand Push-Ups
  
  
  
• 60 Handstand Push-Ups

One team member holds a handstand, one team member works, and one team member rests.

• 240 Synchro Double Unders

Two team members work; one team member rests.

• 60 Deadlifts — Men: 135 pounds | Women: 95 pounds
  
  
  
• 40 Hang Cleans — Men: 155 pounds | Women: 105 pounds
  
  
  
• 20 Front Squats — Men: 165 pounds | Women: 115 pounds

All three above movements are performed synchronized.






https://www.youtube.com/watch?v=GHsc0BpsoAg&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: TYR WZA Team: Uno. Dos. Tres. (https://www.youtube.com/watch?v=GHsc0BpsoAg&ab_channel=LoudAndLiveSports)




[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]





The Sandbag Send



For time:

• Buy-In — 360-foot Sandbag Carry (120 feet each)

Each athlete performs relay style 9-7-5 reps of:

• Sandbag Cleans — Men: 150 pounds | Women: 100 pounds
  
  
  
• Sandbag Squats — Men: 150 pounds | Women: 100 pounds
  
  
  
• Buy-Out — 360-foot Sandbag Carry (120 feet each)

https://www.youtube.com/watch?v=w5Ch1DILbxY&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: TYR WZA Team: The Sandbag Send (https://www.youtube.com/watch?v=w5Ch1DILbxY&ab_channel=LoudAndLiveSports)




[Related: How to Do the Nordic Curl to Power Up Your Hamstrings Without Weights]





Worms Can’t Swim



For time:

• 30 Worm Clean & Jerk
  
  
  
• Athlete One — Swim
  
  
  
• Athletes Two & Three — 50 Syncro Burpees (over the worm)
  
  
  
• 20 Worm Clean & Jerk
  
  
  
• Athlete Two — Swim
  
  
  
• Athletes One & Three — 50 Syncro Burpees (over the worm)
  
  
  
• 10 Worm Clean & Jerk
  
  
  
• Athlete Three — Swim
  
  
  
• Athletes One & Two — 50 Syncro Burpees (over the worm)
  
  
  
• Five Worm Clean & Jerk

https://www.youtube.com/watch?v=PUtSpWFfK2A&ab_channel=LoudAndLiveSportsVideo can’t be loaded because JavaScript is disabled: 2024 TYR WZA Teams: Worms Cant Swim (https://www.youtube.com/watch?v=PUtSpWFfK2A&ab_channel=LoudAndLiveSports)




[Related: Thousands of Gym Rats Crashed a Website Trying to Buy This 20-Pound Coffee Mug]





Bike Race



For total combined time:

• 5K Trail Run

This article will be updated if/when additional workouts are released.





Featured image: @wodapalooza on Instagram


The post 2024 TYR Wodapalooza Miami Workouts Revealed appeared first on BarBend.




Click here to view the article.