2024 WZA PREP

EMOM 20 1- Row 45 seconds 2- Bike 45 seconds 3- Light Wallballs 45 seconds 4- Burpees 45 seconds

Snatch

3 x 1

3 sets 15/12 cal row 10 Snatch grip Tall high pulls @ light 6/6 Bulgarian split squat @ body weight* * Tempo down 4 seconds, hold down 4 seconds

Back Squat

3 x 3

5 rounds, each for time 6 Rope Climbs @ 15' 3 Power cleans @ 275/185 or 75% Rest 30 seconds between rounds

Echo Bike

Not for time, recovery Amrap 15 minutes for recovery 1000m bike erg 500m row 250m ski

3 sets 50 Hollow body rocks 50/50 Heavy suitcase carry @ KB or DB

Bench Press

5 x 10

Wide Grip Pull Ups

5 x 10

Tall kneeling 1&1/4 strict press

5 x 12

Handstand Push-Up

5 x 12

3 sets 12 Tall kneeling band lat pull downs @ hold bottom for 3 seconds 12 seated band rows (this is about posture)

4 rnds not for time 30 wallballs @ 20/14, 10 feet (14/10lbs) 500m row 30 box jump overs 24/20, no rebound 800m run 30 TTB (Must break up in 3 sets) Low and slow. Don't start the clock, simply focus on doing the reps. This session is very important to help you increase your work capacity. Sets must be very controlled, breathing must be under control.

3 sets 25 hip extensions 50' Sled drag @ moderate to heavy (slow)

Bike Erg

10:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00

FTP - 20 min Test

1 x 20:00 @ MAX

Clean & Jerk

3 x 1

4 sets Row 15 Cals 15 Banded Russian KBS @ 32/24 kg Rest 2 minutes or so

Front Squat

3 x 5

15-12-9 Double KB Snatch, 53/35lb x 2 (26, 18lb) Burpee Box Jump Over 30/24′ (24/20") Rest 1 Min 9-12-15 Double KB Snatch, 53/35lb x 2 (26, 18lb) Burpee Box Jump Over (30/24′)

3 rounds 20/16 Cal Ski erg 20/16 Cal echo bike 75 Heavy rope or Drag rope DU Rest 3 minutes between rounds RPE 9/10 each round

GHD Sit-Up

10 x 10

Warm-up: (350m) 150m: (50 B2s Left side + 50 B3s + 50 B2 Right side) 200 pull buoy : (50 B3s + 50 B2s Left + 50 B3s + 50 B2s Right) --------------------- Main Set: (600) - 4 x 100 with FINS: ↑ Drill ↓ freestyle B3s 1. 25 Side kick left + 25 Side kick right* 2. 6/1/6 3. doggy paddle 4. broken arrow (Arc) *If you are doing this in a 25m pool, side kick left out, FS back, side kick right back ------- 2 x 50 pull buoy 12 ½ scull + 12 ½ doggy paddle + 25 freestyle 2 x 100 strong pace but smooth, Rest 20-30 seconds -------------- Cool down: (100-250) 100- 250 easy

Running Intervals

1 x 10:00

Running Intervals

7 x 3:00

Running Intervals

1 x 9:00

Strict Ring Muscle up

3 x 1

21-15-9 reps of: Strict Handstand push-ups Strict Ring dips Strict Push-ups If you have a weight vest, wear it!

4 sets Max reps Feet elevated ring rows (Pronated grip)* 25' Seated sled pull, hand over hand Rest 2 minutes * The rings should be roughly at the same height of the top of the box

E4MOM x 5 3 Deadlifts @ 75-80% (dead stop) 25' front rack lunges @ Double KB @ 32/24kg Run 200m each set should be done with aggressive intent

4 sets 1:30 Air bike @ hard but controlled effort 30 air squats Go hard, be as consistent as you can, Air squats AFAP

GHD Sit-Up

4 x 15

Back Squat

4 x 15 @ 70 %

Hip Thrust

5 x 12

Banded March

5 x 1:30

5 sets 100' Farmer's carry @ 32/24kg x 2 (KBs) 5 Burpee clear overs @ 30/24"* Rest as needed For safety, set a PVC on the box to jump over. You should feel powerful ont he burpee clea rovers.

EMOM 30 1- Row 18/15 cals 2- 8 burpee over wall @ 48/36" 3- Echo bike 15/12 cals 4- 12 C2B Please make sure hands are well protected. You can break the c2b up if it helps, this is all about getting the volume in.

125 V-ups Break these up as you wish. Ideally you'll break it up in sets that you will be able to do without adding rest throughout.

Prone Hamstring curls

3 x 20

Banded Lateral Toe Taps

3 x 10