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“WZA 2019 Special Delivery”


Wodapalooza 2019, Individual WOD #3

1.5K 8
  • For Time
  • 5/4 Rope Climbs
  • 45 feet Sandbag Carry (200/140 lb)
  • 9 Thrusters (115/80 lb)
  • 45 feet Sandbag Carry (200/140 lb)
  • 4/3 Rope Climbs
  • 45 feet Sandbag Carry (200/140 lb)
  • 15 Thrusters (115/80 lb)
  • 45ft Sandbag Carry (200/140 lb)
  • 3/2 Rope Climbs
  • 45ft Sandbag Carry (200/140 lb)
  • 21 Thrusters (115/80 lb)

The workout begins with athletes on the starting mat. On go, they’ll proceed to the rope to perform the required number of rope climbs. Once complete, The athlete will proceed to their sandbag, where they’ll pick it up, and carry to and from for three total trips, for a total of 45ft. The athlete will drop the sandbag on the side closest to their barbell, and then perform the required number of thrusters. Once done, they’ll pick up the sandbag for three total trips, returning to the rope climbs, where they’ll complete round two. They’ll continue in similar fashion until they complete their 21st thruster, at which point they’ll proceed over their barbell to the finish mat. If the athlete is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.

Rope Climb: Athlete must ascend the rope to touch the required height.  Jumping to begin is permitted. The athlete must come down in a controlled manner.

Sandbag Carry: The athlete can use any method to lift the bag. Once the bag is lifted, the athlete can begin the carry in a fully extended position.  If the athlete’s foot crosses the designated start line during the carry, they must step behind that line before beginning the carry.  The carry must be performed with the bag in the frontal plane. The bag cannot be placed on the shoulder or back. A successful carry must start with both feet clearly behind the start line and finish with both feet clearly in front of the finish line.

Thrusters: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into a  thruster is allowed when the bar is taken from the floor. If the barbell is dropped from above, the barbell must settle before the athlete picks it up; for the next repetition. The barbell must come to a full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body for the rep to count.

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namesake photo
Background: The 2019 Wodapalooza fitness festival in Miami announced this as their 3rd workout for individuals: "WZA Special Delivery." Weights shown here are for the Rx division (there are also Elite, Intermediate, Scaled and other divisions in the competition).

What began as a grassroots 1-day fitness competition with 145 athletes and 500 spectators in 2012, Wodapalooza (WZA) has since established itself as the world’s premier Functional Fitness Festival. The Wodapalooza descends on Miami’s Bayfront Park for 4-days each January and brings together thousands of athletes, spectators and fitness fanatics to celebrate fitness, community, and life.
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