Adapting the 2024 TYR Wodapalooza Programming for Your Affiliate

The 2024 TYR Wodapalooza once again delivered a spectacular festival of fitness across four days in Miami. The elite individuals put on a show through rain and sun, and with over 40 divisions, plus numerous community workouts and events, there was truly something for everyone. 

• Today, we’re modifying the 2024 TYR WZA Elite Indy programming so your members can try these workouts at your affiliate. 

Keep in mind that some of the equipment and spacing are not feasible for some gyms, so these workouts are meant to be for the average affiliate with access to standard CrossFit equipment. 

Elite Indy Event 1: “Double or Nothin’”

• For Max Load:
  
  2 Attempts of the following complex:
  1 Snatch + 1 Hang Snatch
  
  *Tie-break: Max OH Squats
  :45 on | :45 off

Use this complex as the strength segment of the class. After a substantial warmup for these technical lifts, I recommend changing to an EOMOM format to give ample time for weight adjustments and rest. 

• Increase the number of sets based on your programming for the week. 
  
• Option: Add one OH squat to the complex instead of max reps for each set. 
  
• WZA Winners: Guilherme Malheiros at 310 pounds and Julia Hannaford at 195 pounds + 5 OHS.

Elite Indy Workout 2: “Cortadito”

• For Time:
  
  30-20-10
  Parallel Bar Dips
  Deadlifts
  
  – Into –
  
  15-10-5 Front Squats
  30-20-10 Bar Facing Burpees
  (185/125 pounds)

This one was heavily modified at the live event due to rain. Find the original workout here. Use rings or horns for the dips. Reduce the reps as needed to keep athletes from blowing up early. Scale to assisted dips to keep the intended stimulus.

• The weight should allow your heavy hitters to go unbroken, but the majority of athletes will break into multiple sets. 155/115 pounds would be more accessible loads.
  
• Option: Make an “Rx+” or “Competitive” option with the original weights to allow the advanced athletes to go for it.
  
• WZA Winners: Arielle Loewen at 8:10 and Colten Mertens at 7:05.

Elite Indy Event 3: “Deja Vu”

• 3 min AMRAP – 5 min AMRAP – For Time (8min Cap)
  1 min rest b/w each

25/20 Calorie Row
30 Wallballs (20/14 pounds)
20 Strict Chin-Over-Bar Pull-Ups (Originally 35 C2B Pull-Ups)
30 Box Jump Overs (30/24 inches)
25 DB Snatches (100/70 pounds)

2 Scores: Total reps across all parts, and time on the final round

This event was also modified from its original version due to rain, the organizers implemented their contingency plan quickly and changed the 35 chest-to-bar pull-ups to 20 strict chin-over-bar pull-ups. I recommend increasing the time cap of the final round to 12 minutes, making it a 20-minute total time domain, and allowing everyday athletes a better chance to complete all the reps. 

• The box jumps could be modified to the standard 24/20-inch heights. 
  
• The dumbbell is meant to be heavy, so using a weight that is uncomfortable will keep the intended stimulus. If 50/35 pounds is the usual Rx, load for DB snatches and try 60/40 pounds. 
  
• WZA Winners: Emma Cary 5:31, and Samuel Kwant 5:53.

Elite Indy Event 4: “Wipe Out”

• For Time:
  
  50/40 Cal Echo Bike
  Swim
  150 Beaded Dubs
  Swim
  500m Assault Run

Unless your affiliate has access to a pool, this one will need to be modified. The swim was a major separator in this event, with times varying drastically. Change the swim to 500 meters on the ski erg, which targets similar muscle groups as swimming. If you don’t have ski ergs, substitute rowing. 

• The beaded jump rope was an added challenge for the elite athletes by slowing down the speed at which the rope could travel. Use your regular speed ropes and reduce the reps as needed to keep that portion under three minutes.
  
• Ideally, you can convert the Assault run to an outdoor run. However, at the time of this article’s publication, much of the country is covered in snow or ice. So, to keep your athletes safe and warm, you could turn Wipe Out into a palindrome, starting and finishing on the echo bike. Because who doesn’t love finishing a workout on the bike?
  
• WZA Winners: Grace Walton in 13:48 and James Sprague in 12:46.

Elite Indy Event 5: “El Circo”

• For Time:
  
  Buy-in: 90ft Mixed Grip Kettlebell Lunge (53/35 pounds)
  
  Into, 3 Rounds of:
  
  3/2 Rope Climbs (1st rep seated)
  18 Toes to Bar
  90ft HS Walk
  
  Buy-out: 90ft Mixed Grip Kettlebell Lunge (53/35 pounds)

The limiting factor with El Circo could be space. Change the buy-in to 30 front rack lunges in place with a single kettlebell and modify rope climbs as needed. Incorporate progressions and practice time into the warmup to give athletes guidance for the WOD.

• If you have space to keep the handstand walk, reduce the distance to 30 feet, with 3 wall walks as a scale. 
  
• Option: Switch to a kettlebell overhead lunge for the buy-out so athletes can experience both positions of the mixed grip. 
  
• WZA Winners: Danielle Brandon 8:04, and Brent Fikowski 8:36

The bottom line: Modifying the workouts from major CrossFit events is a great way to test ourselves and help us appreciate the unique fitness level of elite athletes. It can also add excitement to your programming and draw attention to the sport. Have fun with these and feel free to modify the workouts based on your gym and athletes’ needs.