The Wodapalooza Online Qualifier is in full swing, and both the first and second workouts are live! The first one was fast and dirty, and the second one is mostly just dirty.

Below is the workout video:

 

It is:

16 Min AMRAP:
40 Alt. DB Snatch 50 / 35
40 Pull-Ups
30 Burpees w/ DB (50’s / 35’s)
30 C2B
20 Devils Presses (50’s / 35’s)
20 Bar Muscle Ups

The alternate (“scaled”) version is:

40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

Wodapalooza’s site also has adaptive seated, and adaptive standing RX/alternate versions as well.

Strategy

DB Snatch – These can be unbroken if you are proficient with the DB snatch. If you’re concerned that your grip is not going to hold up, then break this up as you need. 20/20, or 25/15 should be fine. Keep your legs involved, and try to redip without slowing your cycle rate. Using your back too much will come back to haunt your midline in the pullups, and the burpees and devils presses.

Pull-ups / Chest-to-Bar Pull-ups / Bar Muscle Ups- In all of these movements, break them up before you think you need to. This is most likely where you can really mess up your grip, and ruin the rest of your workout. Don’t go and do that set of 20 or even 40 pullups, even if you can. It likely won’t pay off as will a quick break and doing 4 sets of 10, 5 sets of 8, 8 sets of 5 or even singles if that is where you’re at. Always good to remember, that in general, you’re not going to magically be able to hold onto huge sets of a movement if you don’t regularly do that in your everyday training.

DB Burpees – These aren’t just normal burpees, you get to hang on to a pair of dumbbells. Don’t get lazy standing up in your deadlift and try to hang on to these as best as you can. They are going to be grippy, and gritty. I made the mistake of using smaller metal dumbbells instead of the larger rubber dumbells. That extra 1/2″ – 1″ makes a difference in the deadlift portion of the burpee. This is where you can really make up some time by moving efficiently and grinding through this movement.

Devils Press- This is the crux of the workout. They were in the qualifier last year, so everyone was on notice for them. If you didn’t practice, you may be stuck with them. Do your best, and if you have no other frame of reference, just treat them like a giant terrible kettlebell swing. You can push the pace by staying a little tighter and driving up more in a double DB snatch rather than swinging them out a la a kettlebell swing.

Transitions and Rest- Simple things on this workout. Be honest about how much rest you are going to need, and keep your DB close to your pull-up bar, and your chalk close as well. You can wear your grips and do DB burpees/devils presses, and avoid taking huge walks away from the equipment. Stuff like that adds up in a workout. Also, as my coach always says, practice resting on the clock and not in your head. Have an ideal rest time (ex. 5 seconds), a retreat rest time (ex. 10 seconds), and an if I’m resting longer than this I’m actually dying rest time (ex. 30 seconds, but it could be more than that for you and that’s okay).

Lesson Plan-

0:00-5:00 Whiteboard– Introduce the workout, warm-up Wodapalooza and the qualifier, and a question of the day.

6:00-15:00 Warmup-
Round 1: 20 Banded Good Mornings
10 Kipping Swings
8 Up-Downs (Burpees w/o pushup)
Round 2: 10 KB Deadlifts / 10 Russian KB Swings
10 Strict Pull-ups
8 Burpees
Round 3: 20 American KB Swings
10 Kipping Pull-ups
8 Burpees 

16:00-22:00 – Banded Ham String Stretching – Have your athletes grab their band from the warm-up and find a space on the floor. Hooking the band just below the ball of their foot have them extend their leg to the ceiling. Lead them through a variety of stretches with each leg: leg straight, circles on the ceiling, flex their ankle, legs straight out to the side, legs across the body, etc.

23:00-33:00 – Kipping Pull-up Progression- If your athletes are going alternate for this workout, this could be a good opportunity for them to get their first pullup at the tail end of this workout. For most athletes, focusing on having a solid strong kip or butterfly will pull them through this workout. Have your athletes focus on a strong core and not breaking at the knees on their pull-ups to really get the most out of their kip. Have athletes perform the following:
:20 Dead Hang
10 Tight Kipping swings
10 Tap swings

After this, you can break out your athletes and have them figure out whether they’re doing alternate or prescribed for the qualifier and talk about more specific pull-up techniques with your athletes and give them time to practice. Each athlete should perform at least the following:
8 Kipping Pull-ups -> Butterfly Pullups
6 Chest-to-Bar Pullups
4 Bar Muscle Ups

34:00-40:00 DB Movements: Have your athletes grab their dumbbells. Talk quickly about the DB snatch and the importance of driving with their legs and keeping their chest high to save their back. Discuss staying tight in both the Devil’s Press and the Deadlift portion of the DB Burpee. Have your athletes grab their dumbbells and do the following:

12 DB Snatches (alt)
10 DB Deadlift
5 Double DB Snatches
4 DB Burpees
2 Devils Presses

If athletes are not doing the qualifier, make certain to help them choose an appropriate weight to have a good workout, especially on the devil’s presses.

42:00-58:00- Workout!

Make sure athletes record their scores and take a video if they are doing the qualifier!

This is a super fun workout, that really pushes people beyond their comfort zone. Have fun with this one, and I hope you found this helpful! Look for more content next week with the next wave of Qualifier workouts, and I’ll hopefully have the lesson plans up sooner since I won’t be traveling on vacation!