WZA Online Qualifier Workout 4
Brought to you by Games Athlete and Brute Coach George Sanchez
16 Min AMRAMP
Devil Press (50/35)
Alt DB Step-ups (24/20)
2/2, 4/4, 6/6, 8/8, 10/10, etc…
Tie Breaker: Time it takes from start to 8/8 completion
Workout breakdown: Time, Length, Equipment needed
16 Min AMRAP
Plyometric Box 24/20”
Pair of DBs 50/35lb,
Optional: Grips, Thumb tape
Pacing advice:
Pacing this workout is going to be a little tricky because of the time domain, the style, and the caveat that your tie break time is the time you complete the set of 8 DB step ups. Normally, on a 16 minute workout the last thing you want to do is come out too hot and then look at the clock 3 minutes in and think “uh oh”. With the tie break time as it is, you have to make a decision on whether or not worrying about that time is going to matter for you in order to stay consistent for the entire 16 minutes. If ‘sending it’ through your 8s and then settling in sounds like something you’re capable of and willing to attack, then I recommend doing something similar in your warm-up to make sure this is the right idea for you. It is going to be extremely easy to get sucked in to something too fast since we’re dealing with two movements that go back to back and not to mention you’re holding onto those dumbbell the ENTIRE time. I would expect most of the top scores to have tie break times somewhere 2-3 minutes on this one. Be realistic in setting goals by timing out a few paces that are ‘fast/moderate/easy’ and really pay attention to your breathing and the way those paces affect your ability to stay in control. This workout is a GRIND and will test your physical and mental capacity to do work. Make sure you’re prepared to answer your body with your mind when the going gets tough.
Thoroughly warm-up those hips, knees, ankles and forearms and buckle up for a ‘long’ one.
Camera setup:
Prior to starting, film the dumbbells & box to be used so the weight and height can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Make sure if you’re using a phone that you put it on ‘airplane/do not disturb/I need this recording as my life depended on it’ mode and that you have a full battery! This workout is going to require a good chunk of storage for you all riding the line!
Limiters/ sticking points:
– Grip, lower back, and leg muscle endurance
– Pacing. Pacing. Pacing. It’s very easy to over-pace or under-pace this one. Finding the right gear that works for you is necessary.
– Mental grind. Making the decision to keep moving through the later part of this workout.
Repeatability:
Yes. If executed first thing Thursday or Friday with a repeat on Monday. Depending on what comes out in workout 5, you’re more than likely going to have to choose which one you’re going to repeat.
WZA Online Qualifier Workouts 5
15min AMRAP
30 Back Squat (135/95lbs)
30 Toes To Bar
30 Back Squat
30 Deficit Handstand Push-Up (6, 4in)
30 Back Squat
30/20 Ring Muscle-Ups
Workout breakdown: Time, Length, Equipment needed
15min time cap
Barbell
Plates for barbell and for deficit hspu if going Elite/Rx
High gymnastics rings
Pull-up bar
Pacing advice:
This workout is LOADED with back squats and has some gymnastic work sandwiched into each set. For most, this weight on the back squat should not be much of an issue but it will require you to find a proper pace and position early because the reps add up very quickly. My recommendation is to find a pace or break that works best for you to keep you moving in big sets on the barbell and then breaking up the gymnastics work early and often to keep you moving. The back squat will simply elevate your heart rate just enough to make these gymnastics movements difficult. It might be worth experimenting a little with breaking your sets for a faster cycle rate, but in the scheme of things you’re going to be working for 15 minutes.. so it really just depends on who you are and what your ability is. The separation in this workout is going to start in those HSPU and become even more so apparent in the ring muscle ups. Again, ability level here for gymnastics skill work with a high heart rate is going to be challenged like in workout 1, but you will be forced to hold onto that feeling just a little bit longer in workout 5. Committing to a early and often break to keep these sets consistent is ideal for most, although there will be some ninjas out there that smoke this thing.
Camera setup:
Prior to starting, film the weights to be used and the hand box created by the tape for the handstand push-ups, if applicable. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable.
Make sure if you’re using a phone that you put it on ‘airplane/do not disturb/I need this recording as my life depended on it’ mode and that you have a full battery! This workout is going to require a good chunk of storage for you all riding the line!
Limiters/ sticking points:
– Gymnastics skill ability with a high heart rate.
– Pacing on back squats and committing to big sets.
– HSPU and Muscle up sets.
Repeatability:
Yes. If executed on Thursday or Friday, but only if you have complete rest and active recovery work between attempts. This isn’t one that should be repeated on back to back days. We also have to consider the grip and hip fatigue from Workout 4. Only one of these should be repeated if absolutely necessary due to pacing errors.
