2024 TYR Wodapalooza Miami Workouts Revealed

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:


For time; 21-15-9 reps of:

Parallel Bar Dips

Hang Power Cleans

Into 15-12-9 reps of:

Shoulder-to-OverheadMen: 185 pounds | Women: 125 pounds

Bar Muscle-Ups

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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 RowMen: 25 calories | Women: 20 calories

30 Wall BallsMen: 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

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Double or Nothin’

For max load; two attempts of the following complex:

One Snatch + One Hang Snatch45 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 BikeMen: 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 DeadliftsMen: 135 pounds | Women: 95 pounds

40 Hang CleansMen: 155 pounds | Women: 105 pounds

20 Front SquatsMen: 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 CleansMen: 150 pounds | Women: 100 pounds

Sandbag SquatsMen: 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 & Three50 Syncro Burpees (over the worm)

10 Worm Clean & Jerk

Athlete Three — Swim

Athletes One & Two50 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

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


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