2019-2020 Wodapalooza Online Challenge & Qualifier

PRESCRIBED

SEATED

LOW Adaptations

Dumbbell  DT

12 seated deads

9 Hang power clean

6 Sh2OH

(Seated athletes will use Dumbbells)

Seated low 

20/10 

35/20

50/35

55/40

65/50

Seated High Adaptations

20/10 

35/20

40/30

50/35

55/40

Multi Limb adaptations

20/10 

35/20

40/30

50/35

55/40

ALTERNATE

SEATED LOW, High & Multi limb Adaptations

Dumbbell  DT

12 seated deads

9 Hang power clean

6 Sh2OH

Weight increases:

20/10

25/15

35/20

40/25

50/35

PRESCRIBED

Seated Version

Low

For Time:

150 Wall Balls  14/10 @9/7’

75 Med Ball sit ups 14/10

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Seated High adaptations

150 Wall Balls  10/8 @ 9/7'

75 Med Ball sit ups 14/10

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Multi Limb

150 Wall Balls  10/6 @ 8/6

75 Med Ball sit ups 20/14 or lighter

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

ALTERNATE

SEATED

Low & high adaptations

For Time:

150 Wall Balls 14/10 @7/6’

75 PVC Toes to Overhead

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Multi limb adaptations

For Time:

150 Wall Balls 10/6 @7/6’

75 PVC Toes to Overhead

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

PRESCRIBED

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 65/35

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Seated High adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

Alternate

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 55/30

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Seated High adaptations

Workout 5

21-15-9

Hang clean & press 45/25

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 40/20

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

PRESCRIBED

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 65/35

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Seated High adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

Alternate

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 55/30

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Seated High adaptations

Workout 5

21-15-9

Hang clean & press 45/25

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 40/20

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

PRESCRIBED

Standing

2 points of contact 

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 195/125 is an "AMRAP"

Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

95/65

135/85

155/95

175/115

195/125

1 point of contact Upper adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 150/95 is an "AMRAP"

Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

75/50

105/65

115/75

135/90

150/95

Upper 1 point may use power Clean vs hang clean for 2 point

1 point of contact lower adaptations
*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 175/115 is an "AMRAP"

Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

85/60

125/75

140/85

160/105

175/115

Major Neuro adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 125/85 is an "AMRAP"

Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

65/45

85/55

105/65

115/75

125/85

Short stature adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 150/95 is an "AMRAP"

Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

75/50

105/65

115/75

135/90

150/95

ALTERNATE

Standing

2 points adaptations

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (105/70) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

65/45.

75/55 .   

85/60.   

95/65. 

105/70.

*Perform 3 rounds of DT at each prescribed weight within 4:00

Upper 1 point of contact, Major Neuro & short stature

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (80/60) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

50/35

55/40

65/50

75/50

80/60

Note: Upper 1 point will use power Clean vs hang clean for 2 point

1 point of contact lower adaptations

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (95/65) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

60/40. 

70/50.   

75/55.

85/60.

95/65.  

PRESCRIBED

Standing

2 Points of contact

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Visual Impaired

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(115 Wall Ball reps if ball drops to floor each rep @ 20/14 (10/9ft)

1 point of contact Upper adaptations

For Time

150 Wall Balls (14/10 (10ft/9ft)

60 Toe To Bar or ring

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

1 Point contact Lower adaptations

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(squat to box at below parallel)

Major Neuro & Short stature

For Time

150 Wall Balls (14/10 @9/7'

60 Toe To Bar or ring

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

ALTERNATE

Standing

2 points of contact

For Time

100 wall balls 14/10 @ (10/9ft)

65 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Upper 1 point of contact adaptations

For Time

100 wall balls 14/10 @9/8'

50 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Lower 1 point of contact adaptations

For Time

100 wall balls 14/10 @ (10/9ft)

65 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(squat box below parallel)

Short stature & Major neuro

For Time

100 wall balls 14/10 @8/6'

50 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

PRESCRIBED

Standing

2 points of contact adaptations

Workout 5

"In 15:00  For Time"

21-15-9

TThruster 95/65

Cal Row

Lateral Burpee Over Rower

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap

Upper 1 point of contact & Short stature adaptations

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 75/50

Cal Row

Lateral Burpee Over Rower

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap
(1 point upper Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

Lower 1 point of contact adaptations

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 85/60

Cal Row

Lateral Burpee Over Rower (may step over )

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap
(1 point lower Athlete will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Major Neuro

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 65/45

Cal Row

Lateral Burpee Over Rower (may step over rower)

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap

(Major Neuro  Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

ALTERNATE

Standing

2 points of contact adaptations

"In 15:00, 

For Time

21-15-9

Thruster 65/45

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

Upper 1 point of contact, Major Neuro & Short Stature adaptations

"In 15:00, 

For Time

21-15-9

Thruster 50/35

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

(1 point upper Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

Lower 1 point of contact adaptations

"In 15:00, 

For Time

21-15-9

Thruster 60/40

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

(1 point lower Athlete will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

PRESCRIBED

Standing

2 points of contact adaptations

Workout 5

"In 15:00  For Time"

21-15-9

TThruster 95/65

Cal Row

Lateral Burpee Over Rower

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap

Upper 1 point of contact & Short stature adaptations

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 75/50

Cal Row

Lateral Burpee Over Rower

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap
(1 point upper Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

Lower 1 point of contact adaptations

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 85/60

Cal Row

Lateral Burpee Over Rower (may step over )

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap
(1 point lower Athlete will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

Major Neuro

Workout 5

"In 15:00  For Time"

21-15-9

Thruster 65/45

Cal Row

Lateral Burpee Over Rower (may step over rower)

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for BFB and first attempt CJ

*First piece 12:00 cap

(Major Neuro  Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

ALTERNATE

Standing

2 points of contact adaptations

"In 15:00, 

For Time

21-15-9

Thruster 65/45

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

Upper 1 point of contact, Major Neuro & Short Stature adaptations

"In 15:00, 

For Time

21-15-9

Thruster 50/35

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

(1 point upper Athlete will multiply final lift by 25% and round down to the nearest whole number)

Example: 200lbs final lift x 25% final score submitted is 250lbs

Lower 1 point of contact adaptations

"In 15:00, 

For Time

21-15-9

Thruster 60/40

Cal Row

Burpee 

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Jerk

*Preloaded bar for first attempt CJ

*First piece 12:00 cap

(1 point lower Athlete will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs

PRESCRIBED (Qualifying divisions)

9 Minute AMRAP

• +3 Hang Power Snatch 75/55
• +3 Overhead Squat 75/55
• 30 Double Unders

*3/3/30, 6/6/30, 9/9/30, 12/12/30... etc... +3 each round add 3 Hang Power Snatch and 3 Overhead Squat

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

9 Minute AMRAP

• +3 Hang Power Snatch 45/33
• +3 Overhead Squat 45/33
• 30 Singles

*3/3/30, 6/6/30, 9/9/30, 12/12/30... etc... +3 each round add 3 Hang Power Snatch and 3 Overhead Squat

PRESCRIBED (Qualifying divisions)

Workout 10:
5 Rounds For Time
60 Double Unders
30 Wall Balls (20, 14lb)  (10, 9ft target)
6 Muscle Ups

Time-cap: 25 minutes

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

Workout 10:
5 Rounds For Time
60 Single Unders
30 Wall Balls (14, 10lb) (10, 9ft target)
10 Jumping Pull-Ups

Time-cap: 25 minutes

PRESCRIBED  (Qualifying divisions)

16 Minute AMRAP

• 40 Alternating Dumbbell Snatch 50/35
• 40 Pull-Ups
• 30 Dumbbell Burpees
• 30 Chest To Bar Pull-Up
• 20 Devil Press
• 20 Bar Muscle Up

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

16 Minute AMRAP

• 40 Alternating Dumbbell Snatch 35/20
• 40 Jumping Pull-Ups
• 30 Dumbbell Burpees
• 30 Ring Row
• 20 Devil Press
• 20 Pull-Up

PRESCRIBED (Qualifying divisions)

DT Ladder

Every 4 minutes, complete 3 rounds of the following:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

• Round 1 - 95, 65lb
• Round 2 - 135, 95lb
• Round 3 - 155, 105lb
• Round 4 - 185, 130lb
• Round 5 - 205, 145lb - *AMRAP with remaining time

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

DT Ladder

Every 4 minutes, complete 3 rounds of the following:

• 12 Deadlift
• 9 Hang Power Clean
• 6 Shoulder-to-Overhead

*If you complete the three rounds within the 4:00 window, increase the weight to the next load.

*Once athlete finishes the round, they can immediately start next round

*Athlete does not have to wait for the next 4:00 mark to continue

• Round 1 - 75, 55lb
• Round 2 - 95, 65lb 
• Round 3 - 115, 80lb 
• Round 4 - 135, 95lb
• Round 5 - 155, 105lb - *AMRAP with remaining time

PRESCRIBED (Qualifying divisions)

For Time (20 Minute Time Cap)

• 150 Wallballs (20,14lb) (10ft/9ft)
• 75 Toes-to-bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

For Time (20 Minute Time Cap)

• 100 Wallballs (14/10) (10ft/9ft)
• 50 Weighted Butterfly Sit-Ups

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

PRESCRIBED (Qualifying divisions)

In, 0:00-15:00

Workout 5

For time, complete: 21-15-9:

Barbell Thrusters (95, 65lb)

Calorie Row

Burpee Over Rower

*If not completed within 12minutes, continue to workout 6

Workout 6

With remaining time of 15:00 - 1RM Clean and Jerk

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

In, 0:00-15:00

Workout 5

For time, complete: 21-15-9

Barbell Thrusters (65, 45lb)

Calorie Row

Burpee Over Rower
*If not completed within 12minutes, continue to workout 6

Workout 6

With remaining time of 15:00 - 1RM Clean and Jerk

PRESCRIBED (Qualifying divisions)

In, 0:00-15:00

Workout 5

For time, complete: 21-15-9:

Barbell Thrusters (95, 65lb)

Calorie Row

Burpee Over Rower

*If not completed within 12minutes, continue to workout 6

Workout 6

With remaining time of 15:00 - 1RM Clean and Jerk

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

In, 0:00-15:00

Workout 5

For time, complete: 21-15-9

Barbell Thrusters (65, 45lb)

Calorie Row

Burpee Over Rower
*If not completed within 12minutes, continue to workout 6

Workout 6

With remaining time of 15:00 - 1RM Clean and Jerk

PRESCRIBED (Qualifying divisions)

Workout 7:
For Time
300 Double Unders
150 Wall Ball (20, 14lb) (10, 9ft target)
30 Ring Muscle Ups

Time-cap: 25 minutes

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

Workout 7:
For Time
300 Single Unders
150 Wall Balls (14, 10lb) (10, 9ft target)
50 Jumping Pull-Ups

Time-cap: 25 minutes

PRESCRIBED (Qualifying divisions)

Workout 8:
10 Rounds For Time
30 Double Unders
15 Wall Balls (20, 14lb) (10, 9ft target)
3 Muscle Ups

Time-cap: 25 minutes

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

Workout 8:
10 Rounds For Time
30 Single Unders
15 Wall Balls (14, 10lb) (10, 9ft target)
5 Jumping Pull-Ups

Time-cap: 25 minutes

PRESCRIBED (Qualifying divisions)

Workout 9:
2 Rounds For Time
150 Double Unders
75 Wall Balls (20, 14lb)  (10, 9ft target)
15 Muscle Ups

Time-cap: 25 minutes

ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

Workout 9:
2 Rounds For Time
150 Single Unders
75 Wall Balls (14, 10lb) (10, 9ft target)
25 Jumping Pull-Ups

Time-cap: 25 minutes