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.

Read the full report about each day of the Weightlifting at 2024 Olympics prepared by our media team. Don’t miss the opportunity to stay updated and follow this great event in the Olympic weightlifting world with us from the very beginning till the end!

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1. Elite Individuals

• Cortadito

For time, 21-15-9 reps of: 

• 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

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.