2024 TYR Wodapalooza – Workouts Reveal

From January 11- 14 at the Bayfront Park in Miami, Florida, we will be able to witness the 2024 edition of the TYR Wodapalooza contest, one of the most exciting events in the world of functional fitness. The competition will last for three days and will include Teams, Individuals, and Adaptive athlete categories that will all compete for the biggest prizes.

The individual competition will be the first one from January 11th to 12th, followed by the Teams, which will compete on January 13-14, and then on the final day, we will get to see the award ceremony for all categories.

What Are This Year’s Workouts?

During the last two weeks of December, the workouts for the Elite Teams and Individuals, including the variations for LatAm, Open, Rx, Teens, and Masters, were released, so now we can take a look at them.

1. Elite Individuals

• Cortadito

For time, 21-15-9 reps of:

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Parallel Bar Dips
Hang Power Cleans

Into 15-12-9 reps of:

Shoulder-to-Overhead – 185 lbs (men)/ 125 lbs (women)
Bar Muscle-Ups

• Deja Vu

Three-part workout with one minute rest between each session. Part A: Three minutes. Part B: Five Minutes. Part C: For time (eight-minute time cap).

Assault Row – Men: 25 calories/ Women: 20 calories
30 Wall Balls – Men: 20 lbs/ Women: 14 lbs
35 Chest-to-Bar Pulls-Ups
30 Box Jump Overs – Men: 30-inch box/ Women: 24-inch box
25 Dumbbell Snatches – Men: 100 lbs/Women: 70 lbs

This workout will have two scores, one for all total reps across all parts and one for time on Part C.

• 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

• 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 lbs/ Women: 40 lbs

• Bike Race

For time:

Echo Bike – Men: 50 Calories/ Women: 40 calories
5k Trail Run

https://www.youtube.com/watch?v=ou3Y5eoyKZw

2. Elite Teams

• Worm Fran

For time:

21 Worm Thrusters
8 Pull-Ups (each)
7 Chest-to-Bar Pull-Ups (each)
6 Bar Muscle-Ups (each)
15 Worm Thrusters
6 Pull-Ups (each)
5 Chest-to-Bar Pull-Ups (each)
4 Bar Muscle-Ups (each)
9 Worm Thrusters
4 Pull-Ups (each)
3 Chest-to-Bar Pull-Ups (each)
2 Bar Muscle-Ups (each)
6 Worm Thrusters
3 Pull-Ups (each)
2 Chest-to-Bar Pull-Ups
1 Bar Muscle-Up

While one athlete is performing their reps, the other two have to hold the worm.

• Uno Dos Tres

For Time:

20 Wall Walks
40 Strict Handstand Push-Ups
60 Handstand Push-Ups

One team member works, one team member holds a handstand, and the third one can rest.

240 Synchro Double Unders

Two team members work, and the third one rests.

60 Deadlifts – Men: 135 lbs/ Women: 95 lbs
40 Hang Cleans – Men: 155 lbs/ Women: 105 lbs
20 Front Squats – Men: 165 lbs/Women: 115 lbs

All three movements have to be performed synchronized.

• The Sandbag Send

For time:

Buy-In – 360-foot Sandbag Carry (120 feet each)

Each athlete has to perform a relay 9-7-5 reps of:

Sandbag Cleans – Men: 150 lbs/ Women: 100 lbs
Sandbag Squats – Men: 150 lbs/Women: 100 lbs
Buy-Out- 360-foot Sandbag Carry (120 feet each)

• Worms Can’t Swim

For time:

30 Worm Clean & Jerk
Athlete One – Swim
Athlete Two & Three – 50 Synchro Burpees (over the worm)
20 Worm Clean & Jerk
Athlete Two – Swim
Athlete One & Three – 50 Synchro Burpees (over the worm)
10 Worm Clean & Jerk
Athlete Three – Swim
Athletes One & Two – 50 Synchro Burpees (over the worm)
Five Worm Clean & Jerk

• Bike Race

For a total combined time:

5K Trail Run

For now, that’s all we know about the workouts we can expect at the 2024 TYR Wodapalooza; however, as more information comes out, we will make sure to keep you all updated.

As always, make sure to follow us on social media, on our YouTube channel, and on this blog if you want to learn all the exciting news about the worlds of weightlifting, powerlifting, and functional fitness.