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.
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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
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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
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
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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
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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
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Bike Race
For time:
Echo Bike — Men: 50 Calories | Women: 40 calories
5K Trail Run
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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.
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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.
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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)
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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
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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
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