The famous fitness festival Wodapoolza recently released the list of events. This triggered the legend, Rich Froning, to post a full workout in preparation for the competition with fellow teammate Luke Parker along with CrossFit athlete Tyler Christophel.
Wodapoolza, presented by NOBULL, takes place from January 13-16th in the sunny city of Miami. Last year's Wodapoolza was canceled as they shared the news that it would no longer be part of the CrossFit games moving forward. So Wodapoolza this year is a standalone event that expects a big turnout (even if it's virtual).
Let's have a look at the trio of top-level athletes in action.
FRONING & FRIENDS FULL CROSSFIT WORKOUT
The three hop right into the following workout, so we can assume they've already warmed up.
STRENGTH CIRCUIT
HANG CLEAN X FRONT SQUAT X STANDING OVERHEAD PRESS: 2 reps each exercise
- 3 SETS @ 225 lbs
- 2 SETS @ 245 lbs
- 1 SET @ 265 lbs
This is a rapid-fire workout with rest times the same length it takes the next two guys to finish their set. The average rest times here were around 45 seconds between sets.
HANG CLEAN
This explosive exercise is similar to the power clean except for the starting position. With the hang clean, you see the guys starting from thigh level before cleaning the weight. This engages their upper body more as they can't rely on the momentum of cleaning the weight from the ground.
FRONT SQUAT
You see the trio busting out these front squats with what seems like little effort. However, all three of them are performing deep squats on each rep; this shows how much mobility and flexibility elite CrossFit athletes possess.
OVERHEAD PRESS
You'll see the athletes using a push press to get the weight locked out above their heads. In the Wodapalooza competition this week, the movement is called Shoulder to Overhead, meaning they can use a push press, split jerk, shoulder press, or push jerk to get the weight up.
DEADLIFTS (Deadstop 2's)
Next up in this brutal training session are deadlifts. In this section of the workout, the men perform multiple working sets, starting at 315 lbs working their way up to 445 lbs for a few sets
- SET 1: 2 reps @ 315
- SET 2: 2 reps @ 365
- SET 3: 2 reps @ 385
- SET 4: 2 reps @ 405
- SET 5: 2 reps @ 425
- SET 6: 2 reps @ 445
- SET 7: 2 reps @ 445
- SET 8: 2 reps @ 445
- SET 9: 2 reps @ 445
Towards the last few sets of deadlifts, the guys look like they've had enough of this one. After all, they had just completed a high volume of lifts in a short amount of time, with the whole workout so far only taking 24 minutes.
ACCESSORY LIFTS
To cap off the workout, the guys looked to a few supersets of accessory lifts that overlap with the previous exercises. Finally, they finish the workout, taking turns running supersets of glute ham raises and seated rows.
- Superset: Seated Row x Glute Ham Raise – 4 sets x 12 reps (each exercise)
SAMPLE WODAPALOOZA WORKOUT WITH FRONING & FRIENDS
We'll follow the workout format displayed in their YouTube video. There are three main components; Strength, Deadlifts, and Accessory lifts.
Rests between sets are 45-90 seconds.
|
Exercise |
Sets |
Reps |
|
Giant Set: Hang Clean x Front Squat x Push Press
|
3, 2, 1 (*increase weight each group of sets) |
2 reps (per exercise) |
|
Deadlifts |
9 (increase weight set 1-5 then do last sets with heaviest weight) |
2 reps |
|
Superset: Seated Rows x Glute-Ham Raise |
4 |
12 (each exercise) |
WHAT IS WODAPALOOZA?
Wodapalooza is an annual fitness festival in Miami, Florida that began in 2012 as a 1-day event with 145 athletes. Celebrating its 10th year of existence, you can expect thousands of athletes and spectators to the event. There are multiple parts to the 4-day fitness festival, including the competitions, seminars, and the infamous Gauntlet. Find out more at their website Wodapalooza.
CHARACTERS INVOLVED
Rich Froning Jr.
This man might not need much of an introduction after winning the title of Fittest Man on Earth four times. He's also led a team from his home gym CrossFit Mayhem to 1st place finishes 5 times! Froning has seen a lot of success from his CrossFit domination with over $1million in prize money plus numerous sponsorships deals from big brands such as Reebok. Froning retired from individual games in 2015, but he continues to lead the pack in the team's category. Let's see what this man can achieve this year!
Tyler Christophel
Christophel isn't new to CrossFit; the former college baseball player has made a name for him in the sport over the past few years. He participated on teams, representing CrossFit 417, which came in fifth at the 2018 Games. Christophel has been improving his lifts and transitioning to an individual competitor over the past few years and currently sits at 39th in worldwide rankings.
Luke Parker
Parker is another former college baseball player that has been rising in the ranks of CrossFit. He hasn't only competed in CrossFit and baseball, but he also appeared on ABC's Season 15 of The Bachelorette TV show. Parker trains out of Froning's CrossFit Mayhem based in Tennessee. Parker is currently ranked 363rd worldwide, but we expect him to do some big things under the guidance of Froning, who is considered one of the sport's GOATs.
The video posted on CrossFit Mayhem's YouTube channel is the prep for this event above that Wodapalooza shared on their Instagram.
We're excited to see how this year's Wodapalooza plays out.
Let us know if you had the gusto to attempt this insane workout.
Kiel DiGiovanni
Author