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:

• 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

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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:

• Echo Bike — Men: 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 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