The individual events for the 2023 TYR Wodapalooza have been released and today we’re giving you the tools to properly scale the workouts for your fitness level. The first thing to consider when scaling a workout is the intended stimulus (time domain, loading, volume and movements). We’re going to break-down these elements for you and provide you with different movement options to help you customize the workout beyond a cookie-cutter scaled version.
The idea here is to help you feel the workout in a very similar way to how the top level elites will be feeling over the next couple of days!
Rings and Squats
For time:
21/15 Ring Muscle-ups
21 Back Squats (235, 165lb)
15/12 Ring Muscle-ups
15 Front Squats
9 Ring Muscle-ups
9 Overhead Squats
Time Cap: 12:00
Stimulus: This workout is going to take the majority of athletes between six and 10 minutes, with the 12 minute time cap cutting off some of the field. Use the descriptions below to tailor each movement to your fitness level and strive to finish the workout in the intended time frame.
Ring muscle up options: Most of these athletes will finish each round of muscle ups with two breaks or less each round. Choose an option that allows you to follow a similar structure in your workout.
Barbell options: The barbell will be heavy, but most of these athletes will do the 21 back squats unbroken, the 15 front squats with one break maximum, and the final nine overhead squats will be the real test for the workout. Since the barbell is starting from the ground, most of these athletes will attempt to go unbroken, but you may see several athletes fail overhead squats if they pace the workout incorrectly.
We Have Lift Off
A) For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, and begin @ minute 6:
B) One attempt for max time: Parallette Free-standing Handstand Hold
Stimulus: This is the strength/skill event of the weekend where you’ll get to go heavy and then test your balance, coordination inverted skills. Use the below guidelines to get the most out of this test.
Clean & Jerk options: The great thing about working up to a max lift as opposed to a lifting ladder is it is completely relative. This allows you to perform the exact same movement and compare yourself to some of the fittest on earth.
Parallette free-standing handstand hold options: Safety and experience are going to be major players in this. If you haven’t learned how to safely forward roll out of a bailed freestanding handstand, we don’t recommend winging it without working through some progressions. Choose the appropriate option for you and have fun.
Double Shot with a Splash
Complete for time:
2 Rounds of:
50 Wall Balls (30, 20lb)
Open Water Swim
150 Drag Rope Double Unders
Time Cap: 20 Minutes
Stimulus: This event is testing a combination of stamina (muscular endurance) and aerobic capacity. The elite athletes at WZA will be able to move through both rounds of this workout with very short breaks and the intent is to move steadily for 14-18 minutes.
Wall ball options: Most athletes will perform the first round of wall balls unbroken, with a few breaking once. In the second round you’ll see one to two short breaks before jumping back into the water. Your goal should be to follow a similar pattern, using the below scaling options to allow that to happen.
Swim options: Details regarding the distance of the swim have yet to be released, but based on the time cap we can predict it’s going to be somewhere in the 200-300 meter range. This means athletes will be swimming for three to four minutes each round. We will use this to gauge the distance/reps for our swimming substitutions.
Drag rope double under options: Most athletes will do the 150 reps with two breaks or less each round. Choose an option that allows you to complete the work in roughly two minutes or less.
Back to the Future
Complete for time:
5/4 Legless Rope Climbs
40 Weighted GHD Sit-ups (20, 14lb)
30m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
1 Mile Assault Run
20 Double KB Thrusters
30m Double KB Front-rack Walking Lunge
40 GHD Sit-ups
5 Rope Climbs
Time Cap: 22 Minutes
Stimulus: This will most likely be the longest event of the weekend, with elite athletes expected to take 18-22 minutes. Choose scaling options that will allow you to chip away and continue to move for the full duration of the workout. Take short breaks as needed, but nothing should completely stop you in your tracks.
Legless rope climb options: The first set of rope climbs are prescribed as legless, with the final set of rope climbs being regular footed climbs. Most athletes will finish both of these sets in around two minutes.
Weighted GHD sit-up options:
Double KB overhead walking lunge options: The challenge with this movement is not the strength, but the mobility and stability demanded on the shoulders. The workout calls for a 30 meter lunge, which works out to roughly 40 walking lunges.
Double KB hang clean and jerk options:
Assault runner options:
Double KB thruster options:
Start Fast and Finish Strong
A) Complete for time:
11-22-11
Toes to Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
1-minute transition, rest, then at minute 5:
B) Complete for time:
1,000m Row
20 D-Ball Cleans (150, 100lb)
300ft D-Ball Bearhug Carry
Time Cap: 15 Minutes Total
Stimulus: The first part of this event is going to test the agility and speed of the athletes. Choose scaling options that will allow you move through the first part as quickly as possible with little to no breaks. The second portion is going to be a paced row, followed by a hard push on the cleans and carry.
Toes to bar options: The rounds of 11 should be unbroken, with the round of 22 not being broken more than once. Choose one of the below options that will allow you to maintain the intended stimulus for this movement.
Hurdle jump options: The jump overs should be quick and unbroken. Use one of the below options to allow you to do each round of jump overs without stopping.
Shuttle run options:
Row options:
D-Ball clean options:
D-Ball bearhug carry options:
Miami Meat Market and Dirty Isabel
A) Complete for time:
3 Rounds of
25 C2B Pull-ups
15 DB Bench Press (80, 50lb)
Into…
30/21 Cal Echo Bike
1 minute transition/rest then at minute 10
B) At minute 10, complete for time:
30 Bar Facing Burpees
30 Unbroken* Power Snatches (125, 85lb)
*For every break, perform 3 bar-facing burpees
Time Cap: 17 Minutes
Stimulus: This event packs an anaerobic punch and muscular endurance (stamina) will be the limiting factor. Both parts of this workout will be in a short time domain, so it’s important that you choose scaling options that allow you to move through at a fast speed.
C2B Pull-ups options:
DB bench press options:
Echo Bike options:
Bar-facing-burpee options:
Power snatch options:
The bottom line: Competition programming can always be scaled down to appropriately challenge any fitness level. By breaking things down by stimulus and individual movements, you can adjust each aspect of the workout according to your personal strengths and weaknesses. Take these workouts for a spin and have some fun throwing down!
And, check back to our 2023 TYR Wodapalooza competition hub, and on Instagram, for more updates on programming as workouts are announced.
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Scaling the TYR Wodapalooza Workouts for Your Gym – Morning Chalk Up
