Viola workout

Viola Crossfit Workout

Overview of the Viola Workout

The Viola workout is a CrossFit Hero WOD named after Army Staff Sgt. Alex Viola, who was killed in Afghanistan in 2013. This workout was first posted on the CrossFit main site in 2014 and has since become a staple in the CrossFit community. The Viola workout is not a part of the CrossFit Games, but it is a challenging workout that tests an athlete’s endurance and strength.

The Viola workout consists of three rounds of seven different movements, with a total of 400 meters of running. The movements are pull-ups, power snatches, box jumps, push presses, rowing, thrusters, and double-unders. The workout is scored for time, and the recommended weight for men is 95 pounds and 65 pounds for women.

Viola Workout: Workout Description

The Viola workout is a three-round workout that includes seven different movements. The workout starts with a 400-meter run, followed by 11 pull-ups, 22 kettlebell swings, 33 double-unders, 44 sit-ups, 55 deadlifts, and 66 box jumps. After completing all seven movements, athletes must run another 400 meters before starting the next round. The workout is scored for time, and the recommended weight for men is 95 pounds and 65 pounds for women.

Viola Workout: Workout Variations/Scaling Options

The Viola workout is a challenging workout that may not be suitable for all athletes. Athletes who are new to CrossFit or who have limited experience with the movements in this workout may need to scale the workout. Some common scaling options for the Viola workout include:

  • Reducing the weight of the barbell or kettlebell
  • Doing jumping pull-ups instead of strict pull-ups
  • Doing single-unders instead of double-unders
  • Reducing the number of reps for each movement

Viola Workout: Tips and Strategies

The Viola workout is a challenging workout that requires a lot of endurance and strength. Here are some tips and strategies for completing the workout efficiently and safely:

  • Pace yourself: The Viola workout is a long workout, so it’s important to pace yourself from the beginning. Don’t go too hard in the first round, or you’ll burn out quickly.
  • Break up the reps: The reps for each movement in the Viola workout are high, so it’s important to break them up into manageable sets. For example, you could break up the deadlifts into sets of 10 or 15 reps.
  • Focus on form: The movements in the Viola workout require good form to avoid injury. Make sure you’re using proper technique for each movement and avoid rushing through the reps.
  • Warm-up and cool-down: The Viola workout is a demanding workout that requires a proper warm-up and cool-down. Make sure you’re properly warmed up before starting the workout and take some time to stretch and cool down after the workout.

Viola Workout: Athlete Performance

The Viola workout is a challenging workout that requires a lot of endurance and strength. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

Viola Workout: Conclusion

The Viola workout is a challenging CrossFit Hero WOD that tests an athlete’s endurance and strength. This workout is not a part of the CrossFit Games, but it is a popular workout in the CrossFit community. If you’re new to CrossFit or have limited experience with the movements in this workout, make sure to scale the workout and focus on proper form. With some practice and dedication, you can improve your performance and complete the Viola workout in a faster time.