“WZAOC 17.4 & 17.5”
"Two-for-One Special," Wodapalooza Online Challenge 2017, WODs 4&5
- For Time and Load
- (WOD 4) 2 Rounds for Time:
- 40 calorie Row
- 40 Toes-to-Bars
- 40 Overhead Squats (95/65 lb)
- Time cap: 18 minutes
- Then, (WOD 5) with Remaining Time:
- 1 rep max Hang Snatch
- Time cap: 20 minutes
Athletes may begin strapped into the rower, with a reset device displaying zero calories. At the start of the clock, the athlete will proceed to row until they hit the required number of calories. Once the monitor registers the required number, they may exit the rower and they’ll then head to the pull-up bar.
Next, the athlete will begin performing the required rounds and reps of toes to bar. Each rep must begin with the athlete hanging from the pull-up bar at full shoulder and arm extension. To commence each rep, the athlete’s feet must break behind the perpendicular plane set by the pull-up rig and the floor. At the conclusion, the athlete must have both toes touch the pull-up bar simultaneously between the athlete’s hands. Once the athlete completes their final rep of toe-to-bar or hanging knee raises, they will advance to the overhead squat.
At the start, the athlete may choose to bring the pre-loaded barbell overhead however they please.An athlete may squat snatch their first repetition of each set from the floor, and that shall count as a repetition.
At the conclusion of the last overhead squat in round one, the athlete will proceed back to the rower, and reset the monitor to display zero calories, and proceed through the triplet for their second and final round.
Once the athlete finishes two rounds or hits the 18 minute time-cap, whichever comes first, the athlete will begin workout 5. Workout 5 begins with the balance of the 20 minute running clock. Using the preloaded barbell from workout 4, the athlete will proceed to attempt to find their 1RM hang-snatch, any style. The barbell must first be deadlifted off the ground to full hip and knee extension. Then, while keeping the barbell off the ground, the athlete in one swift motion must bring the barbell from the hang position to overhead, using a muscle, power, squat, or split snatch. The athlete may make as many attempts as possible over the balance of the 20 minute running clock used for workout 4 & 5. The heaviest single lift performed will be the only lift to count towards the athlete’s score for WOD 5.
About the wod
Background: Wodapalooza announced these workouts, “WZA 2018 WOD #4 & #5,” on September 21, 2017 as the fourth and fifth workout for individuals in their online challenge, the qualifier for the 2018 Wodapalooza Fitness Festival in Miami, FL. Shown here are the “Elite/Rx” versions of these workouts. There are other versions for other divisions, including “Intermediate/Scaled,” “Masters” and “Youth.”
The organizers describe the event as a way to “unite the community and provide an opportunity for us to test our fitness on a worldwide stage and to earn a spot to compete at the 2018 Wodapalooza Fitness Festival.” Standards shown here are for the Rx division (there are also Elite, Intermediate, Scaled and other divisions in the competition).
2018 is the Wodapalooza competition’s sixth year, growing from a local event in 2012 to attracting “over 25,000 spectators & nearly 1,500 athletes, representing 30 countries.” Their online challenge is the first step in qualifying for the Wodapalooza fitness festival.