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2024 TYR Wodapalooza Miami Workouts Revealed

January 3, 2024 by Phil Blechman

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.

View this post on Instagram

A post shared by The TYR Wodapalooza (@wodapalooza)

[Related: Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim]

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
  • Deadlifts — Men: 185 pounds | Women: 125 pounds

Into 15-12-9 reps of:

  • Front Squats — Men: 185 pounds | Women: 125 pounds
  • Bar-facing Burpees
https://www.youtube.com/watch?v=tPgASewFvqc&ab_channel=LoudAndLiveSports

[Related: Does Training for the Pump Build Muscle?]

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
https://www.youtube.com/watch?v=yCvjq7pBLgY&t=1s&ab_channel=LoudAndLiveSports

[Related: Does Lifting Weights Burn Fat? Here’s What You Need to Know]

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

https://www.youtube.com/watch?v=dut5W4gTVtE&ab_channel=LoudAndLiveSports

[Related: Is a Calorie Just a Calorie? An RD Weighs In]

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

https://www.youtube.com/watch?v=PyidToNj0Gk&ab_channel=LoudAndLiveSports

[Related: What Is Barbell Knurling? + Other Barbell Features to Know About]

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:

  • Echo Bike — Men: 50 Calories | Women: 40 calories
  • 5K Trail Run
https://www.youtube.com/watch?v=ou3Y5eoyKZw&ab_channel=LoudAndLiveSports

[Related: Do Cold Showers Burn Fat? Everything You Need to Know About Weight Loss and Cold Water Exposure]

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.

https://www.youtube.com/watch?v=oQc5pyX1hK4&ab_channel=LoudAndLiveSports

[Related: Does Protein Powder Cause Acne?]

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.

https://www.youtube.com/watch?v=GHsc0BpsoAg&ab_channel=LoudAndLiveSports

[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]

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)
https://www.youtube.com/watch?v=w5Ch1DILbxY&ab_channel=LoudAndLiveSports

[Related: How to Do the Nordic Curl to Power Up Your Hamstrings Without Weights]

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
https://www.youtube.com/watch?v=PUtSpWFfK2A&ab_channel=LoudAndLiveSports

[Related: Thousands of Gym Rats Crashed a Website Trying to Buy This 20-Pound Coffee Mug]

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

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