16 Minute AMRAP

As Many Rounds and Reps as Possible in 16 Min.

4 Burpees
4 Hang DB Snatch (Alternating)
8 Step Ups

Idea weight for Men: 25-35# KB/DB
Idea weight for Women: 10-20# KB/DB

Score: Total number of completed rounds + any additional reps.

Goal: 10 rounds!

This is a long one and we want to be moving the whole time!  Make sure you choose the right weight, burpee style, and step up height that will work for you!

If it helps you to keep moving even better you can lower the reps of burpees to 2!

For the burpees you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground (go to your knees if you need to).  Jump or step your feet in and give a little hop and clap.

You may also sub no push up burpees or even elevated burpees if necessary!

For the hang dumbbell snatch you will use only one dumbbell.  You will bring it to the waist and hold it between the legs.  Keeping the heels down you will bend the knees (drive them out) and hinge at the hips.  Allow the arm to stay straight and pull the db close to the body.  Keep the chest up and back flat.  Stand up fast! Shrug!  Then pull the elbow high and outside to keep the dumbbell close!  Finish with a punch to lockout with the bicep by the ear!

Lower back to the waist and switch hands.  You will do 4 per round - so 2 on each side.

For the step ups you will find a height that works for you.  THese are meant to be unweighted.  Put your WHOLE foot on your step. Drive through the heel and stand all of the way up.  Lower both feet back down and switch sides.  You will do 8 per set or 4 each side!

16 Min AMRAP

2 Devil Press
2 DB Step Ups
4 Devil Press
4 DB Step Ups
6 Devil Press
6 DB Step Ups
8 Devil Press
8 DB Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 35-40# DBs
RX Women: 20-25# DBs

(We have a weight range today because Wodapalooza has the Intermediate and scaled as 35# for guys and 20# for women - but we usually go 40# for guys and 25# for women.) Find what works for YOU!

RX + Men: 50# DBs +
RX + Women: 35# DBs +

(Elite/RX for official WZA is the 50 and 35)

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

PROGRAM B

16 Min AMRAP

2 Plate Burpees
2 Back Rack Step Ups
4 Plate Burpees
4 Back Rack Step Ups
6 Plate Burpees
6 Back Rack Step Ups
8 Plate Burpees
8 Back Rack Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 45# Plate, 75# Step Ups
RX Women: 25# Plate, 45# Step Ups

RX + Men: 45# Plate, 95# Step Ups
RX + Women: 25# Plate, 65# Step Ups

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

NOTES:

Oh man.  Here we go!

Choose a weight that you can move smoothly through this workout.  Make sure that you are comfortable stepping both UP and down for this workout.

Official Wodapalooza people - you have to use the same weight for both.  If you are going to be SCALED for Wodapalooza you can do the step ups holding just one dumbbell.  This is a great sub option for anyone who might need it!

For those of you not trying to enter an official score (which is MOST of you) - you can even do the step ups with no weight if necessary.

For the devil press you will have the dumbbells on the ground.  Place your hands on the dumbbells then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Then make sure the heels are down, knees are out (we recommend the dumbbells are INSIDE of the feet), lift the chest and perform basically a combo swing, snatch, clean and jerk with both dumbbells.

You will pick up the dumbbells by driving the heels into the ground and lifting the chest.  Once past the knees stand up hard and fast.  Shrug the shoulders.  Allow a bend in the elbow as you guide the dumbbells up to keep the close to your body.  Finish with a solid press to lock out!

When lowering the dumbbells back down you will want to keep the heels down and don't round your back.  No sloppiness as that will REALLY add up in such a long workout.

If you need to scale the devil press further - another good option is a burpee + KB swing!  You can also check out the SHIFT version of this workout!

For the step ups you will hold a dumbbell in each hand down by the sides.  You will place your WHOLE foot on the box.  Use a lower box if you need to!  Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand.  Alternate feet at the BOTTOM of each step.  Each time you step up counts as 1 rep.  So for a set of 4 you end up doing 2 per side.

You may also hold just one dumbbell

10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

PROGRAM C

Put on your weight vest and perform:

10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

ONLY DIFFERENCE BETWEEN THIS AND PROGRAM A IS THE WEIGHT VEST.  IF YOU ARE DOING THIS WITH NO VEST - POST YOUR SCORE IN PROGRAM A!

NOTES:

Friday and Saturday's workouts will be somewhat long and heavy - giving the dumbbells and barbells a break today for this fun bodyweight mover!

For the mountain climbers you will start in the top of a push up position.  Keeping your butt down and avoiding sagging, you will pull one knee all of the way up to the chest/armpit.  Then the other.

EACH TIME YOU PULL A KNEE UP YOU COUNT THAT AS ONE REP.

For the pull ups you will want to choose a style of pull up that you won't have to break much.  If you do unassisted pull ups in singles - it will really slow you down and is not what we are looking for in this particular workout.  For that reason you can either lower the number of pull ups OR you can choose to sub jumping pull ups, banded pull ups, or even ring rows!

Feel free to hit this workout with strict pull ups too if you want!

For the pull ups just make sure that you are all of the way down at the bottom and that you get your chin over completely at the top!

For the sit ups you you will touch the ground behind you and then come up and touch the toes.

For the squats you will do these with no weight!  Feet are shoulder width apart with the heels down.  Raise the chest and tighten the belly.  Reach the butt back and down and drive the knees out as you go down.  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back!  Drive the heels down, knees out, and keep the belly tight as you stand all of the way up!

8 Rounds
8 KB Swings
4 KB Press
8 Lunges (alternating)

Idea weight for Men: 25-35#
Idea for Women: 12-25#

Score: Total Time

Goal: 12 Min or less!

For this workout you will use the same kettlebell or dumbbell for both the swings and the press.  You can also hold the dumbbell or kettlebell for the lunges if you want, but only if you can do them smoothly - without slamming down - and of course pain free!

For the kb or db swing you will hold the object with both hands.  Pick it up and hold it at the hip between the legs.  Keep the heels down and chest up as you hinge forward slightly and bend the knees.  Keep the arms long and straight.  Stand up hard and fast and use the power from your lower body to elevate the weight.  Use your arms as ropes, basically, to guide the weight up to eye level.  Allow gravity to bring the weight back down.  Keep those heels up and chest up!

For the press you will once again hold one dumbbell or kb in both hands.  Start with it at the chest/shoulders.  Keep the belly tight and press it straight up overhead - locking out with the biceps by the ears!

For the lunges you will put the weight down (or hold it if you are super beast).  Alternate your feet with each step.  So for 8 reps you end up doing 4 per side.  YOu may do forward stepping, backward stepping, or even walking lunges.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  Stand all of the way up between reps.

If you are unable to do lunges for injury or mobility reasons - sub alternating step ups!!!

16 Min AMRAP
8 Hang Power Clean
8 Push Press
8 Front Rack Lunges (alternating)

RX Men: 95#
RX Women: 65#

RX + Men: 115#
RX + Women: 75#

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM A

16 Min AMRAP
8 DB Hang Power Clean
8 DB Push Press
8 DB Front Rack Lunges (alternating)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM C

16 Min AMRAP
8 Sandbag Hang Power Clean
8 Sandbag Push Press
8 Sandbag Front Rack Lunges (alternating)

No RX or RX + - just use what you have!

You can either do Push Press normal from the front rack - or even side to side!  See video demo.

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

For this workout you will use the same barbell for the whole time.  Make sure you choose a weight that you are capable of doing 1 full round unbroken (not that you need to do that - but you could if you wanted to).

For the hang power clean you will deadlift the bar to the waist.  From here you will re-dip slightly by keeping the heels down, bending the knees slightly, allowing the bar to slide down the legs, keeping the arms straight, and back flat.  Allow the the chest to come forward.

Stand up hard and fast with the arms straight (jump) - shrug the shoulders.  This will create momentum up on your bar.  As it comes up - pull the elbows high and outside to keep it close to the body as you pull yourself down underneath it.  Shoot your elbows around and through quickly! Catch the bar on the shoulders with the elbows high in a partial squat.  Heels down, knees out, belly tight.  Stand to finish.

Lower back to the hips for the next rep.

For the push press you will start with the bar on the shoulders.  Dip again slightly but this time keep the chest up!  Dip with the heels down and allow the knees to come forward.  Butt stays back but keep chest up.  Stand hard and fast to pop the bar off of the shoulders.  Move the face out of the way and finish with an overhead press.  Locked out with the biceps by the ears.

For the Lunges the bar will be on the front rack (front of the shoulders).  You may perform a forward stepping, walking, or even a reverse lunge.  You will do 8 reps per set - alternating feet so 4 per side per set.  Make sure that you keep the belly tight and the chest up.  Take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  No slamming down!

Stand all of the way up between reps.

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM B

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM C

5 Rounds
Row 250 Meters
OR
Bike 17 Cal Men / 12 Cal Women
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee.  You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up.  Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Ring/TRX Band Rows
10 Single Unders or Low Step Ups

If no rings - sub kettlebell swings for the rows

Score is total rounds plus any additional reps.

Goal: 10 Rounds +

For the ring or TRX rows keep in mind that the more parallel your body is to the ground the more difficult they are.  We encourage you to find an angle that allows you to get sets of 5 but is a challenge.  If you end up having to break into like 3-2 at some point that is better than if you BREEZE through all 5 super easy each time.

For these reps you will keep a straight body/butt squeezed/tight belly position.  No using the hips to help in the pull.  Each rep starts with a straight arm at the bottom and ends in a full pull to the chest with the rings or trx bands making contact with the chest.  When you pull - pull the elbows BACK - not out.  Think of pinching a pencil between your shoulder blades when you pull.

If you do not have bands or rings you will sub a kettlebell swing to eye height.  Keep the chest up and back flat.

You may choose to do single under jump ropes or low step ups - alternating.  If you do the step ups each step up and down counts as one rep.  Choose a height that allows you to move through those reps in about 20 seconds or so each time.

This fun one was originally posted on June 1, 2018!!  Make sure you check out which version you did and what you got so you can try to beat your score!

Check out All 3 Versions and pick which one you want to tackle!

PROGRAM C

For Time
100 Ring Rows

Every Minute Complete 15 Double Unders

RX +: 150 Reps

Cut Off: 20 Min

PROGRAM A

For Time
100 Renegade Rows
(No Push Up)

Every Minute Complete 15 Double Unders

RX Men: 40#
RX Women: 25#

RX +: 150 Reps....

Cut Off: 20 Min

PROGRAM B

For Time
100 Bent Over Rows

Every Minute Complete 15 Double Unders

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Cut Off: 20 Min

For these we are looking for RX to be parallel to the ground ring rows.  So put your feet on a box or a bench or something to make that happen.

If you are unable to get at least 7-10 reps that way on the minute then you will want to angle it to allow yourself to complete those reps.

For each rep we are looking to have you start with completely straight arms and then pull yourself up by keeping the arms close and pulling the elbows back.  Bring your chest all of the way to the rings.  No kipping by throwing the hip before you pull!!

If you are not great at double unders and 15 reps will take you longer than about 20 seconds - lower the number to 10.

If 10 is still going to take you longer than 20 seconds you may want to sub 10 hop overs per round.  You may also sub 20 single unders.

Lower the weight to a weight that will allow you to get at least 8-10 or so rows per round even when you are fatigued.