WZA Team Online Qualifier Tips Workouts 1-10

Brought to you by Games Athlete and Brute Coach George SanchezWorkout 1 - Athlete A - For Time3 Rounds Of10 Back Squats (225, 155Lbs)20 Toes To BarWorkout 2 - Athlete B - For Time3 Rounds Of15 Back Squats (185, 125Lbs)15 Deficit Hspu (6In, 4In)Workout 3 - Athlete C - For Time3 Rounds Of20 Back Squats (135, 95Lbs)10 Ring Muscle-UpsWorkout breakdown: Time, Length, Equipment neededVaried depending on ability, fastest times will be sub 4 minutes for elites going UB on all movements, Pacing advice:You really have to know your ability and on the gymnastics movements here and play to your team’s individual strengths in assigning workouts. No matter who you are, you have to move through the back squats with a little bit of reserve as the faster you squat the higher your heart rate will be. The last place you want to be is gasping for air in your second set of squats. I honestly believe there are some ninjas out there that will be aiming to go as unbroken as possible through all of these sets. If you know what your max set is of ttb/deficit hspu/mu then you should use that number as a guide for how big of sets you might try to attack. Take a look at the total volume of what’s required of you here.. 60 toes-to-bar or 45 deficit hspu or 30 ring muscle ups. Rounds 1 & 2 are not the places to take chances on the gymnastics movements. In my opinion, the last round is going to be what makes or breaks the best times. Find that right threshold line to ride for you, and then go for broke on the final set of gymnastics. This might mean quick work quick rest sets, and this might mean a full send for UB. Remember, push through that pain and do it for your team! Camera setup: Prior to starting, athletes should state their name, and show the weights to be used and the hand box measurements created by the tape for the handstand push-ups (36x24in,) 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.Please note, video submission will be required at the conclusion of the WZA Online Challenge & Qualifier for teams landing in top spots, as well as for those athletes looking to earn a spot to compete in MIami via Open Registration in Scaled. Videos will be requested at the conclusion of the Team Challenge, so Team WZA recommends recording any and all workout performances.Limiters/ sticking points:-Knowing threshold in gymnastics movements and breaking before you’re forced to break (fail).Repeatability: -Definitely. I would consider doing this one twice because times will be super close. If you blow your pacing the first time through then learn from it and improve. WZA Online Team Qualifier Workout 4Brought to you by Brute One-on-One Coach, El SenouvorFor Total Cumulative Load (Athlete A + Athlete B + Athlete C)In A 3Min Window, Each Athlete Individually Establishes Their 5 Heaviest Snatches*Singles Or Touch & Go Allowed / Weight Cannot ChangeTie BreakerThe Team’s Heaviest Individual Athlete’s Score.*If performing in kilograms, each athlete must individually convert their score to pounds (lbs,) rounding down to the nearest whole pound before totalling their score.Tips and StrategyWith each athlete having a 3 minute window to complete their heaviest 5 lifts, gives you the opportunity to go for 90% +. Drop and reset every rep is the way to go here, no need to attempt to TNG the 5 reps when you can turn this into a battery test. Performing a lift every 45 secs will allow you to put some big numbers up relative to your 1-RM. Make sure you warm-up properly and you feel confident in the weight that you’re attempting. You can make multiple attempts at it but once you start there very little room for error.Camera Set-UpMake sure you show all you weights prior to the workout and you clearly announce the load prior to each attempt.Limiters-Your technique-Your battery / engineRepeatabilityBecause of the high CNS demand on this one, make sure you make your efforts count. 1 repeat with 24-48 hours between efforts is the way to go.WZA Online Qualifier Workout 5Brought to you by Brute One-on-One Coach, El SenouvorEach Workout Has A 10 Min Time-CapAthlete A - Jackie For Time:1000M Row50 Thrusters (45/35lbs)30 Pull-UpsAthlete B - Karen For Time:150 Wallballs (20/14lbs To 10Ft)Athlete C - Fran For Time:21-15-9Thrusters (95/65lbs)Pull-UpsTie Breaker: Athlete C’s Time On FranJackie - (45, 35lb) - (20, 15kg)Karen - (20, 14lb) - (9, 7kg) - (14, 10lb) - (7, 5kg)Fran - (95, 65lb) - (44, 30kg) - (75, 55lb) - (34, 25kg)Scaled VariationJackie:Thrusters (45, 35Lb)Jumping Pull-UpsKaren:Wallballs (14 To 10Ft, 10Lb To 9Ft)Fran:Thrusters (75, 55Lb)Jumping Pull-UpsTips and StrategyWhen selecting which athlete will complete which workout, use benchmark scores to decide which options give your team the lowest cumulative time.Fran -  Full Send! *Meaning to go for broke, all out effort here!Karen -  The goal on Karen should be UB, if you don’t quite have that capacity then you should have solid rep scheme to hold yourself accountable to. Making sure that you’ve properly warmed up and your shoulders, legs and aerobic system are good to go is a great way to set yourself up for success. Having your teammates count your reps and rest so you can focus on doing the work will be helpful.Jackie - Properly pacing the 1000m row is critical to your ability to finish the workout with intensity. Your pace should be about 10-20 secs slower than your best 1000m row avg pace. Transitioning into the thruster with the mindset of not putting the barbell down until you’ve completed all 50 reps will set you up well for the remainder of the workout. Once you get to the pull-ups go for unbroken or very big sets with very short breaks. Camera set-up“Prior to starting, athletes should state their name, and clearly display every piece of equipment they are using and make sure that the weight is also clearly shown in the video. If performing wall balls, the target must be measured and clearly displayed on video as well. 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. “RepeatabilityThese workouts are short, light and intense, you should be able to repeat with 1-2 days between attempts.WZA Online Qualifier Workouts 6 & 7Brought to you by Games Athlete and Brute Coach George SanchezIn a 10min window, each athlete individually completes:Workout 6Row Time Trial (2000m, 1750m)Workout 7Max Devil Press (50, 35lbs)Workout 6 Tie BreakerThe slowest individual row time on the time trial between the three teammates.Workout 7 Tie BreakerThe highest number of individual devil press reps completed by any of the three teammates.Acceptable KG ConversionsDumbbell - (50, 35lb) - (23, 16kg) *Scaled option; (35, 20lbs) - (16, 9kg)Workout breakdown: Time, Length, Equipment needed10min clock, Concept 2 rower, pair of dumbbells Pacing advice:Time to refresh that 2k PR time!! Hopefully you have an idea of what your 2k PR time is and you can set a goal to try to get as close to it as possible. There will be a sense of a slight preserve here because workout 7 starts as soon as you complete that row. For your 2k, it is imperative that you remain calm and focused through the middle 1000m (500m-1500m) because this is where those negative thoughts might creep in with fatigue building. Remain calm and stay in control of your pace. When setting paces in running, rowing, or biking, I like to try to be as close to my target pace as possible. Aim small, miss small. For the rower this might look like making sure your average pace always displays your goal within a second. To be even more precise, you might want to even dial this into .5 of a second to keep your mind busy and engage through this entire row. Make sure you get nice and sweaty in your warmup for this piece and get after it! There isn’t really a whole lot of strategy going into W7. You have a fairly low skill movement and nowhere else to go but down and up with those dumbbells. Try to immediately grab a hold and get into a cadence with your breathing and movement. You won’t have a whole lot of time to work here so move with a purpose and lean into that discomfort. If you can hook grip the dumbbell then do it. Use your body levers to your advantage here and treat that ‘press’ as a swing from the floor keeping the weights close to your body. When you set them down, be precise and drop with your DBs. Just keep moving! Camera setup: Prior to starting, athletes should state their name, and show the weights for their dumbbells and perform the above stated directions on how to set up the C2 Rower. 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 each snatch 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. Please note, video submission will be required at the conclusion of the WZA Online Challenge & Qualifier for teams landing in top spots, as well as for those athletes looking to earn a spot to compete in Miami via Open Registration in Scaled. Videos will be requested at the conclusion of the Team Challenge, so Team WZA recommends recording any and all workout performances.Limiters/ sticking points:-proper target pacing for the row-willingness to immediately start the devil’s presses once the 2k is complete Repeatability: -Yes, the lingering effects of this workout will not be as great as some of these other ones we’ve seen so far. Ensure a proper cool down and recovery protocol and you should be good to go.  WZA Online Team Qualifier Workout 8Brought to you by Brute One-on-One Coach, El SenouvorFor total cumulative time:60 Deadlifts (135, 95lbs)45 Overhead Squats (135, 95lbs)30 Shoulder to Overhead (135, 95lbs)Time-cap- 20min each athlete-Tie BreakerThe team’s fastest individual time between the three teammates.Acceptable Kg Conversion(135, 95lb) - (61, 43kg) | (115, 85lb) - (52, 39kg) | (75, 55lb) - (34, 25kg) Scaled Variation60 Deadlifts (75, 55lbs)45 Overhead Squats (75, 55lbs)30 Shoulder to Overhead (75, 55lbs)Pacing AdviceThis Work-out is a muscle endurance workout and only gets more challenging the further you get into it. This workout will quickly kill your engine if you don’t pace or break up the reps in a way that is sustainable and repeatable. Most Athletes should pick a rep scheme that allows them to maintain speed throughout the deadlifts and the Overhead Squats. Something along the lines of 30-20-10 on the deadlifts, and 21-15-9 on the overhead squats will allow you to stay under threshold until you get to the shoulder to overhead. Once you get there your goal is to finish the workout as fast as possible but you still need to be consistent so a rep scheme like 12-10-8 is a good way to finish the workout unless you can go UB. Camera Set-upThis one is pretty straight forward, prior to starting, athletes should state their name, and show the weights for their barbell. 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 it's clear that theres full extension at the top of every deadlift, and full range of motion on the overhead squats (below parallel and hips opening at the top) and shoulder to overhead.Limiters/Sticking points-Your ability to work fast and pick up the bar after very short breaks-Sticking to your gameplanRepeatabilityThis is one that can be redone twice based on need, the load is light and the volume is moderate so based on your level of experience it should not be too taxing on your nervous system. 2 days should be plenty to recover and repeat.WZA Online Team Qualifier Workout 9Brought to you by Games Athlete and Brute Coach George SanchezEvery 4 minutes, for 4 rounds:3min of work, followed by 1min of restBuy-in:60 Double-Unders16 Dumbbell Step-overs (24’, 20’) (50, 35lbs)Remaining time:Max Bar Facing BurpeesTie BreakerThe team’s total combined bar facing burpee repetitions performed on the fourth and final round, by the three athletes.Acceptable Kg Conversion22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.)Scaled VariationEvery 4 minutes, for 4 rounds:3min of work, followed by 1min of restBuy-in:60 Singles16 Single Dumbbell Step-overs (24’, 20’) (35, 20lbs)Remaining time:Max Bar Facing BurpeesPacing AdviceThis workout is another endurance style workout that will challenge your ability to stay focused, move smoothly through the buy-in, and move quickly through the burpees on each round. You have to consider the length of the work time here and realize that 1 min of rest between each round will go by very quickly. In your warm-up, you should experiment with the DB step overs if you haven’t in a while and find a cadence and rhythm that works for you to potentially do all 16 without needed to set the DBs down. Any breaks there will be precious time lost. For most, the jump rope should be a very smooth and easy buy-in to this movement. Stay focused through each jump to avoid any unnecessary trip ups. When you get to the burpees, I think it is wise to go at about 90% for the first 2 rounds and then go for broke on the last two. If you come out too hot in that first round you will surely begin to suffer too soon and mistakes will begin to happen. Approach this one with a but of finesse and control through the first two rounds, then start to pick that up in the final two rounds. Almost there! Camera Set-upPrior to starting, athletes should state their name, weight of the dumbbell(s) being used and show the height of the box. 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 each snatch 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. Please note, video submission will be required at the conclusion of the WZA Online Challenge & Qualifier for teams landing in top spots, as well as for those athletes looking to earn a spot to compete in MIami via Open Registration in Scaled. Videos will be requested at the conclusion of the Team Challenge, so Team WZA recommends recording any and all workout performances.Limiters/Sticking points-fumbling with the jump rope-2nd and 3rd round pacing on burpees-db step overs.. the overall fatigue dictating pace in the later rounds over a strict tempoRepeatabilityThis is one that can be redone twice based on need, the load is light and the volume is moderate so based on your level of experience it should not be too taxing on your nervous system. 2 days should be plenty to recover and repeat.WZA Online Team Qualifier Workout 10Brought to you by Games Athlete and Brute Coach George SanchezTotal cumulative timeAthlete A - 40 Bar Muscle-upsAthlete B - 30 Bar Muscle-upsAthlete C - 20 Bar Muscle-ups7 min cap on each-Tie Breakerthe highest single number of unbroken bar muscle-ups performed by any one athlete on the team during the WOD.Scaled VariationAthlete A - 30 Jumping Chest-to-barAthlete B - 20 Pull-upsAthlete C - 10 Chest-to-barPacing AdviceWhat a beautiful finish. Just like W1-3, you need to assess the ability of your team mates here and decide who will be doing what number of reps. If you have someone who can hit that big set of 40 close to UB, that will be your best bet in terms of your tie breaker for this one. That said, that person will need to quickly reset and finish because it is still 40 muscle ups and not just about that tie breaker rep. This is another workout where you have to consider what your max effort ub set is, if you know it, and then create a game plan based off of that. If you have a max set of say 10-12 reps, then you should never really be doing more than 6-7 at a time. This 55% rule is something that should keep you moving. Be honest with yourself here about what’s known, but don’t be afraid to push into the unknown and potentially hit a big PR. Create a plan that is a set amount of reps, sets, and rest you will commit to and then execute. Time to finish big and get ready to go down and compete in January!Camera Set-upPrior to starting, athletes should state their name, and show their hand protection, and the pull-up bar they’re using. 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 each snatch 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. Please note, video submission will be required at the conclusion of the WZA Online Challenge & Qualifier for teams landing in top spots, as well as for those athletes looking to earn a spot to compete in Miami via Open Registration in Scaled. Videos will be requested at the conclusion of the Team Challenge, so Team WZA recommends recording any and all workout performances.Limiters/Sticking points-once you reach your max ub number, things will start to get more difficult-committing to and sticking to a game plan if planning to do multiple sets-clock management in ^^^RepeatabilityIf you don’t demolish your hands doing this.. then I would say yes this can be done again but not more than twice overall. The demand placed on your body over the course of all of these workouts will catch up eventually. Hopefully you have a coach or some guidance on order and were able to split these workouts up throughout the time required. Finish strong!