Category: Competition

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Mock Competition: *We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later. 1) “Pump Sesh Triplet – 3 rounds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Prep/Blood Flow: 1) 30 minute AMRAP @ Conversational Pace: 2 minute Bike Erg 5 Inchworm 2 minute Row 1 Round Strict Cindy 50 Single-unders Get a little breathing and blood flow. 2) Back Squat: 3 sets of 3 @ 60-70% Load based off of feel. Keep weights at loading that feel moderate in load. 3) Mobility: 60 minutes Final prep and mobility before competition/mock competition. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 1:00 x 12 sets: Station 1 – 5 Dumbbell Bench Press 70/50 Station 2 – 150m Run Station 3 – 5 Dumbbell Thrusters 70/50 Station 4 – 2 Weighted Ring Muscle-ups Scale as needed. Output should not be crushing, if you’re not competing at Wodapalooza we will programming all the workouts to the best of our abilities as a mock competition weekend. 2) Every 1:00 x 10 sets: 1 Power Clean + Push Jerk @ 60-70% Moderate load. Keep things fast and snappy. 3) 2 rounds of: 3 minute Sled Drag 2 minutes Ski Erg 1 minute Walking Lunges Performed at a conversational pace, Zone 2/3. 4) Kipping Paralette Handstand Push-ups: 10 minutes Spend this time working on the skill. Keep the volume of reps low. 5) Mobility: 60 minutes Get…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) 2-3 sets of: 10 Pause Scapula Push-ups 10 Banded “Y” 10 Banded External Rotation 50ft/side Lateral Monster Walk Warm-up/movement prep. Take your time and focus on position and activation. 2) Every 1:00 x 10 sets: 1 Snatch @ 60-70% Keep it light, snappy, and clean. No fails! 3a) 3 rounds of: 60 second Hard/Sustainable Assault Bike 5 Chest-to-bar Pull-ups 5 Clean and Jerk 155/105 Rest 1 minute between rounds. 3b) 3 rounds of: 60 second Hard/Sustainable Assault Bike 5 Toes-to-bar 5 Snatches 115/80 Rest 1 minute between rounds. 4) 3 rounds for Quality: 10/side Standing Landmine Press 10 Rope Rows 30 seconds/side Side Plank Hold For quality, not time. Session B: 1) Mobility: 60 minutes Spend time foam rolling, stretching, lacrosse ball, etc. For results post detailed weights, reps, times,…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Every 1:00 x 10 sets: 2 Banded Wide Stance Box Squats @ Paralell @ 50% of 1RM + Bands Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets. 2) Every 1:00 x 10 sets: 2 Banded Speed Deadlifts @ 50% of 1RM + Bands Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets. 3) Every 5:00 x 5 sets: 1000/900m C2 Bike 50 Double-unders 10 Deadlifts 225/155 5 Bar Facing Burpees Perform at around 80% effort,…