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2023 TYR Wodapalooza
| 1 | Ricky Garard | 691 |
| 2 | Roman Khrennikov | 645 |
| 3 | Patrick Vellner | 633 |
| 4 | Brent Fikowski | 543 |
| 5 | Cole Greashaber | 537 |
| 1 | Paige Powers | 653 |
| 2 | Dani Speegle | 625 |
| 3 | Emma Cary | 530 |
| 4 | Sydney Michalyshen | 519 |
| 5 | Emma Tall | 491 |
Rings and Squats (Bayside)
For time:
21/15 Ring Muscle-Ups
21 Back Squats
15/12 Ring Muscle-Ups
15 Front Squats
9 Ring Muscle-Ups
9 Overhead Squats
M: 235lb, F: 165lb
12 Minute Cap
Elite Individual Women
Elite Individual Men
Back to the Future (Bayside)
For time:
5/4 Legless Rope Climbs
40 Weighted GHD Sit-Ups (20/14lb)
30m Double KB Overhead Walking lunge (53/35lb)
20 Double KB Hang Clean and Jerks
1 Mile Assault Run
20 Double KB Thrusters
30m Double KB Front Rack Walking Lunge
40 GHD Sit-Ups (unweighted)
5 Rope Climbs
22 Minute Time Cap
Elite Individual Women
Elite Individual Men
Start Fast, Finish Strong (Part A and B) (Flagler)
PART A
For time:
11-22-11
Toes to Bar
Lateral Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
4 Minute Cap
1:00 Transition
At Minute 5, PART B
For time:
1,000M Row
20 D-Ball Cleans (150,100lb)
300ft D-Ball Bearhug Carry
15 Minute Time Cap
Elite Individual Women
Elite Individual Men
We Have Lift Off (Part A and B) (Tina Hills)
PART A
1 Rep Max Clean and Jerk
4 Minute Cap
1:00 Transition
At Minute 5, PART B
Max Time (One Attempt): Parallette Free-Standing Handstand Hold
Elite Individual Women
Elite Individual Men
Double Shot with a Splash (Bayside)
For time, 2 rounds:
50 Wallballs (30, 20lb)
Open Water Swim
150 Drag Rope Double Unders
20 Minute Cap
Elite Individual Women
Elite Individual Men
Miami Meat Market and Dirty Isabel (Flagler)
PART A
For time:
3 Rounds
25 C2B Pull-ups
15 DB Bench Press (80, 50lb)
Into…
30/21 Cal Echo Bike
1 minute transition/rest then at minute 10
PART B
At minute 10, complete for time:
30 Bar Facing Burpees
30 Unbroken* Power Snatches (125, 85lb)
*For every break, perform 3 bar-facing burpees
17 Minute Time Cap
Elite Individual Award Ceremony to follow
Elite Individual Women
Elite Individual Men
Start Fast, Finish Faster (Flagler)
Complete for time, relay style:
ROUND 1
Athlete 1: 42 HSPU/420ft Shuttle Run
Athlete 2: 42 Pistols/420ft Shuttle Run
Athlete 3: 42 C2B/420ft Shuttle Run
ROUND 2
Athlete 1: 42 HSPU/240m Row
Athlete 2: 42 Pistols/240m Row
Athlete 3: 42 C2B/240m Row
Total Time Cap: 13 Minutes
Elite Team Female
Elite Team Male
Chasing Waterfalls (Part A and B) (Bayside)
PART A
For time:
5k Run (Relay Style)
PART B*
For time:
15 D-Ball Cleans
Open Water Swim
21 D-Ball Squats
150/100lb
*Each athlete completes 1 round at a time
25 Minute Cap, Total
Elite Team Female
Elite Team Male
Sync Up and Squat (Flagler)
For time:
30-20-10
Synchro Ring and Bar Muscle Ups
Synchro Squat Cleans and Squat Snatches
Snatch, M: 165, F: 115lb
Clean, M: 205, F: 145lb
12 Minute Cap
Elite Team Female
Elite Team Male
Holds and Climbs (Bayside)
For time:
One Athlete Completes: 12/10 Rope Climbs*
48 Synchro Hang Cleans**
One Athlete Completes: 12/10 Rope Climbs*
48 Synchro Shoulder-to-Overhead**
One Athlete Completes: 12/10 Rope Climbs*
48 Synchro Thrusters**
*2 hold, 1 climbs at a time (any 2 implements), every time the hold is break, athletes must perform 6 front squats.
**All 3 perform weighted reps
KB: 53, 35lb
DB: 50, 35lb
BB : 115, 75lb
20 Minute Time Cap
3, 2, 1 Lift Off (Tina Hills)
For Total Cumulative Load
Athlete 1: 3RM Overhead Squat
Athlete 2: 2RM Front Squat
Athlete 3: 1RM Shoulder To Overhead
:30 On, :45 Transition
2 Attempts Per Athlete
Elite Team Female
Elite Team Male
Kitchen Sync (Part A + B) (Flagler)
A) For time —
Athletes 1 & 2:
60 Synchro T2B
50 Box Jump Overs
Athletes 2 & 3:
60m Synchro SA DB OH Walking Lunge
50 DB Bench Press
Athletes 1 & 3:
60 Synchro Heavy Wall Balls
50m Handstand Walk (50ft/50ft, 25ft/25ft)
Rest until 16min
B) For time —
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB
DB (80, 50lb)
Box (30, 24)
MB (30, 20lb)
HS UB 25ft Sections
22 Minute Total Time Cap
Elite Team Female
Elite Team Male
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