TYR WZA Miami @ Home, presented by WODProof

PRESCRIBED:

For Time

25 Toes-to-Bar
25 Burpees Over-the-Bar
50 DB Bench Press (50, 35lb)
25 Burpees Over-the-Bar
25 Toes-to-Bar

(50, 35lb)

MODIFIED:

For Time

6 Burpee Jumping Pull-ups
20 Burpees OT Blocks
40 DB Bench Press
20 Burpees OT Blocks
6 Burpee Jumping Pull-ups

(35, 20lb)

FLOW:

This workout begins with the athlete standing at or near the pull-up bar. At the start of the clock the athlete will perform 25 toes-to-bar. Once complete, the athlete will advance to a barbell pre-loaded with standard bumper plates to perform 25 burpees over the bar. These can be performed laterally or bar-facing, and do not require a jump over the bar.

Once complete, the athlete will make their way to a bench where they'll perform 50 bench press repetitions. One head of each dumbbell must make contact with the athletes chest.

Once complete, the athlete will return to the barbell for 25 burpees over the bar, and finally 25 toes-to-bar. Upon completion of the 25th toes-to-bar, time will be recorded.

PRESCRIBED & MODIFIED:

Worth the Weight

For Max Load (0:00-7:00)

7min to find a 1RM UB Complex of: Clean + Hang Clean

Immediately Into...

Row

For Time (7:00-20:00)

3,000m Row

NOTE: Score for WOD 3: Row must include the 7 minutes from Worth the Weight. This two-part workout is performed with a running clock.

FLOW:

This workout begins with the athlete standing next to an empty barbell. At the start of the clock the athlete may begin loading their barbell and make as many attempts as desired in the 7min window of the following unbroken complex: 1 clean + 1 hang clean.

The barbell may not return to the ground once the initial clean is attempted within a repetition. Any style of clean & hang clean will be accepted.

At the 7min mark, the final attempt must have been completed, and the athlete will immediately begin WOD 3, which is a 3,000m row for time.

The athlete may not have help loading their barbell during WOD 2. The tie-break time for WOD 2 is the time on WOD 3.

PRESCRIBED & MODIFIED:

Worth the Weight

For Max Load (0:00-7:00)

7min to find a 1RM UB Complex of: Clean + Hang Clean

Immediately Into...

Row

For Time (7:00-20:00)

3,000m Row

NOTE: Score for WOD 3: Row must include the 7 minutes from Worth the Weight. This two-part workout is performed with a running clock.

FLOW:

This workout begins with the athlete standing next to an empty barbell. At the start of the clock the athlete may begin loading their barbell and make as many attempts as desired in the 7min window of the following unbroken complex: 1 clean + 1 hang clean.

The barbell may not return to the ground once the initial clean is attempted within a repetition. Any style of clean & hang clean will be accepted.

At the 7min mark, the final attempt must have been completed, and the athlete will immediately begin WOD 3, which is a 3,000m row for time.

The athlete may not have help loading their barbell during WOD 2. The tie-break time for WOD 2 is the time on WOD 3.

PRESCRIBED:

For Time
30-20-10
Wallballs (20, 14lb) (10ft, 9ft)
Hang Power Snatches (95, 65lb)

Right into…

15-10-5
Thrusters (135, 95lb)
Bar Muscle-ups

MODIFIED:

For Time
30-20-10
Wallballs (14, 10lb) (10ft, 9ft)
Hang Power Snatches (65, 45lb)

Right into…

15-10-5
Thrusters (95, 65lb)
Burpee Pull-ups

FLOW:

This workout begins with the athlete standing tall with their wallball resting on the ground. At the start of the clock the athlete may begin their first set of 30 wallballs. Upon completion of the 30th rep, they will then make their way to the preloaded barbell to begin 30 Hang Power Snatches. Once complete, they'll head back to the wallball to perform their sets of 20 & 20, and finally 10 & 10.

Upon completion of their 10th Hang Power Snatch, the athlete will add the necessary weight to their barbell. They may not receive assistance with doing so. They'll then complete 15 barbell thrusters, and 15 bar muscle-ups. They'll head back to the barbell and complete 10 & 10, and finally, 5 & 5. Upon completion of the 5th and final bar muscle-up, time will be recorded.