CrossFit Republic – CrossFit

Wodapalooza 2025 Online Qualifier Workout 1

Athletes, today we will be doing the Wodapalooza 2025 Online Qualifier Workout 1. When I first saw this workout, I thought, “That looks gross.” However, we’ve been really emphasizing rowing, burpees, and toes to bar in our programming and I’m curious to see how our fitness stacks up in this test.

Daily Conditioning and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

Format: 7 rounds: 2 Minutes On/1 Minute Off

40-30-20-10

Calorie Row

Burpees Over the Rower

Toes to Bar

*Athletes, if we run out of rowers in the bigger classes, utilize the ski erg. Any athlete that doesn’t plan on jumping or stepping over the rower should use the ski erg and do regular burpees in accordance with the guidance below in my example workouts.

Workout Flow

Before starting, you may start seated on the rower with hands off the handle.

At the start of the clock, begin round 1. With 2 minutes of work, start accumulating reps, beginning with 40 calories on the rower (30 for beginner and scaled).

At the 2-minute mark, stop and rest for 1 minute.

When the 1-minute rest is over, begin round 2, which consists of 2 minutes of work again. Continue from where you left off in round 1. After 2 minutes of work, rest for 1 minute.

This rhythm will continue for 5 more rounds (7 rounds total) of 2 minutes of work, 1 minute of rest.

Complete 40 calories on the rower, then 40 burpees over the rower, then 40 toes to bar. Then move on to the set of 30 reps of each movement, then 20 reps, and 10 reps. (30 then 20 then 10 for scaled and beginner)

If you complete the set of 10 reps, start again at the set of 40.

The score is the total reps completed over the 7 working rounds.

Rollover row calories within rounds will be counted.

Reset rower screens in between the sets of 40, 30, 20, 10, etc.

Sample Workouts for Each Step

Step 1 (Beginner): 30 – 20 – 10

Calorie Row

Burpees

Ab Mat Sit Ups

Step 2 (Scaled): 30 – 20 – 10

Calorie Row

Burpees Stepping Over the Rower

Ab Mat Sit Ups or Knees to Waist

Step 3 (Intermediate): Same as RX