![\"\"](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/09\/roguefitness_barbell.jpg\")
<\/a><\/p>\nSo far 10 of those workouts have been announced. The finale (the Captain\u2019s workout) will be announced during the competition.<\/p>\n
Below are the 10 workouts the teams will take on. The order of the events has not been revealed.<\/p>\n
ROB O.<\/p>\n
Format: Miami Team of 3 (MMM & FFF)<\/p>\n
For Time:
30 Clean & Jerks (300\/200 lbs)<\/p>\n
Time Cap: 10 minutes<\/p>\n
VERTIGO<\/p>\n
Format: Miami Team of 3 (MMM & FFF)<\/p>\n
For Time:
80-foot Handstand Walk each, conga-style
12\/9 Alternating Legless Rope Climbs
80-foot Handstand Walk each
12\/9 Alternating Legless Rope Climbs
80-foot Handstand Walk each
12\/9 Alternating Legless Rope Climbs
80-foot Handstand Walk each<\/p>\n
Time Cap: 9 minutes<\/p>\n
HIGH BALLERS<\/p>\n
Format: CFG Team (MFMF)<\/p>\n
For Time:
50 Synchro Wall Balls (30\/20 lb to 9\u2032)
50 Synchro Box Jump Overs (30\/26)<\/p>\n
35 Synchro Wall Balls (30\/20 lb to 10\u2032)
35 Synchro Box Jump Overs (36\/32)<\/p>\n
20 Synchro Wall Balls (30\/20 lb to 11\u2032)
20 Synchro Box Jump Overs (42\/38)<\/p>\n
*Pairs will alternate full rounds<\/p>\n
Time Cap: 20 minutes<\/p>\n
SHOULDER SEASON<\/p>\n
Format: Individual<\/p>\n
For Time:
42 Chest-to-Bar Pull-ups
30\/24 Calorie Row
18 Overhead Squats (185\/135)<\/p>\n
42 Pull-ups
30\/24 Calorie Row
18 Overhead Squats (135\/95)<\/p>\n
Time Cap: 10 minutes<\/p>\n
BAGGED & TAGGED<\/p>\n
Format: Individual<\/p>\n
Round 1
For Time:
12\/9 Ring Muscle-Ups
3 Sandbag over the Yoke
(175\/120) | (200\/140) | (225\/160)<\/p>\n
**Top 8 move on**<\/p>\n
Round 2
For Time:
12\/9 Ring Muscle-Ups
3 Sandbag over the Yoke
(200\/140) | (225\/160) | (250\/180)<\/p>\n
**Top 4 move on**<\/p>\n
Round 3
For Time:
12\/9 Ring Muscle-Ups
3 Sandbag over the Yoke
(225\/160) | (250\/180) | (275\/200)<\/p>\n
Time Cap: 3 minutes\/round<\/p>\n
2 MINUTES OF FAME<\/p>\n
Format: All Hands<\/p>\n
120 Worm Thrusters for Time<\/p>\n
Trio 1
6 Synchro Bar Complexes* (2 athletes)
*4 Toes-to-Bar + 2 Bar Muscle-Ups<\/p>\n
In Remaining Time:
Max Reps Worm Thrusters (282 lbs)<\/p>\n
Trio 2
Rest<\/p>\n
MFF & FMM, Trios alternate every 2:00 until 120 worm thrusters are completed<\/p>\n
Time Cap: 20 minutes<\/p>\n
ECHO ON DAMN DIANE<\/p>\n
Format: Miami Team of 3 (MMM & FFF)<\/p>\n
15 Alternating Rounds for Time
(5 rounds per athlete):
9 Strict Deficit HSPU (3.5\u2033\/2.0\u2033)
9\/7 Calorie Echo Bike
9 Deadlifts (315\/205 lbs)<\/p>\n
*Rounds 4-6 & 10-12 completed in reverse order<\/p>\n
Time Cap: 21 minutes<\/p>\n
AFTERSHOCK<\/p>\n
Format: CFG Team (MMFF)<\/p>\n
Part 1 at 0:00
For Time:
50 Cal Run (each co-ed pair)
40 Synchro Worm Facing Burpees (3 work)
30 Synchro Kettlebell Goblet Squats (4 work, worm-style)
50 Calorie Ski (each co-ed pair)<\/p>\n
Part 2 at 10:00
For Time:
50 Cal Run (each co-ed pair)
40 Synchro Worm Facing Burpees (3 work)
30 Synchro Kettlebell Goblet Squats (4 work, worm-style)
50 Calorie Ski (each co-ed pair)
40 Synchro GHD Sit-Ups (3 work)<\/p>\n
Part 3 at 21:00
For Time:
50 Cal Run (each co-ed pair)
40 Synchro Worm Facing Burpees (3 work)
30 Synchro Kettlebell Goblet Squats (4 work, worm-style)
50 Calorie Ski (each co-ed pair)
40 Synchro GHD Sit-Ups (3 work)
30 Synchro Kettlebell Goblet Step-Overs (4 work, worm-style)<\/p>\n
KB: 70\/53
Box: 20\u2033<\/p>\n
Time Cap: 33 minutes<\/p>\n
MODAL MADNESS<\/p>\n
Format: Team Spotlight<\/p>\n
Part 1: F1 & M1
For Reps:
Unbroken Sets
5-10-15-20-25\u2026 Triple Unders<\/p>\n
Part 2: F2 & M2
For Time:
Max Press to Handstand Hold<\/p>\n
Part 3: F3 & M3
For Time:
80\u2032 Dumbbell \u201cCurtis P*\u201d Relay 70\/50
*DB Clean + 2 Lunges + Shoulder-to-Overhead<\/p>\n
DIVIDE & CONQUER<\/p>\n
Format: All Hands<\/p>\n
For Time:
Co-Ed Pairs \u2013 Waterfall Style<\/p>\n
Beach Run
1 Ton Move
\u2014 into \u2014
1 Ton Move as a Team
*All athletes must wear a 5.11 Vest<\/p>\n
Time Cap: 30 minutes<\/p>\n
\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"This year at Wodapalooza SoCal, the elite competition will be a Battle of the Camps. Brute, PRVN, Training…\n","protected":false},"author":2,"featured_media":838296,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-838295","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/838295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=838295"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/838295\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/838296"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=838295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=838295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=838295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}