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:
Cortadito
For time; 21-15-9 reps of:
Into 15-12-9 reps of:
- Front Squats — Men: 185 pounds | Women: 125 pounds
- Bar-facing Burpees
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El Circo
For time:
- Buy In: Mixed Grip Kettlebell Lunges — 90-feet
Men: 53 pounds | Women: 35 pounds
Into three rounds of:
- Rope climbs — first rep seated
- 18 Toes-to-Bar
- 90-foot Handstand Walk
- Buy Out: Mixed Grip Kettlebell Lunges — 90-feet
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
- Strict Chin-Over-Bar Pull-Ups — Men: 20 reps | Women: 14 reps
- 30 Box Jump Overs — Men: 24-inch box | Women: 20-inch box
- 25 Single-Arm 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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Wipe Out
For time:
- Echo Bike — Men: 50 calories | Women: 40 calories
- Swim
- 150 Beaded Double-Unders
- Swim
- Assault Run — 500 meters
Rinse & Repeat
For time:
- 15 Sandbag Cleans — Men: 100 pounds | Women: 70 pounds
- Assault Run — 600 meters
- 15 Sandbag Cleans
- Swim
- 15 Sandbag Cleans
- Assault Run — 600 meters
- 15 Sandbag Cleans
Bike Race
For time:
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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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Cirqueros
Three rounds for time:
- Rope Climbs (three people) — Men: nine climbs | Women: seven climbs
- 36 Synchro Toes-to-Bar (two people)
- 60-foot Handstand Walk (two people)
- 60-foot Synchro Single-Arm Overhead Kettlebell Lunges (two people) — Men: 53 pounds | Women: 35 pounds
Waterfall on the Bay
For time, each athlete completes three rounds (waterfall style) of:
- Echo Bike — Men: 24 calories | Women: 18 calories
- Eight Kettlebell Box Step-Overs — Men: 53 pounds | Women: 35 pounds
- 12 Double Kettlebell Hang Snatches
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
