2024-2025 TYR WZA Miami Indy Workouts
Cortadito 2.0
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
30-20-10
Wallballs (30, 20lb)
Hang Power Snatch (105, 75lb)
Right into…
15-10-5
Thrusters (145, 100lb)
RMU
For Time
30-20-10
Wallballs (30, 20lb)
Hang Power Snatch (105, 75lb)
Right into…
15-10-5
Thrusters (145, 100lb)
RMU
For Time
30-20-10
Wallballs (30, 20lb)
Hang Power Snatch (95, 65lb)
Right into…
15-10-5
Thrusters (130, 90lb)
RMU
For Time
30-20-10
Wallballs (25, 16lb)
Hang Power Snatch (75, 55lb)
Right into…
15-10-5 Thrusters (125, 85lb)
9-6-3 RMU
For Time
30-20-10
Wallballs (20, 14lb)
Hang Power Snatch (65, 45lb)
Right into…
15-10-5
Thrusters (95, 60lb)
Pull-ups
For Time
30-20-10
Wallballs (25, 16lb)
Hang Power Snatch (75, 55lb)
Right into…
15-10-5 Thrusters (125, 85lb)
9-6-3 RMU
For Time
30-20-10
Wallballs (20, 14lb)
Hang Power Snatch (65, 45lb)
Right into…
15-10-5 Thrusters (95, 60lb)
7-5-3 RMU
For Time
30-20-10
Wallballs (30, 20lb)
Hang Power Snatch (95, 65lb)
Right into…
15-10-5 Thrusters (130, 90lb)
9-7-5 RMU
For Time
30-20-10
Wallballs (25, 16lb)
Hang Power Snatch (75, 55lb)
Right into…
15-10-5 Thrusters (125, 85lb)
9-7-5 RMU
For Time
30-20-10
Wallballs (25, 16lb)
Hang Power Snatch (75, 55lb)
Right into…
15-10-5 Thrusters (125, 85lb)
9-7-5 RMU
For Time
30-20-10
Wallballs (25, 16lb)
Hang Power Snatch (65, 45lb)
Right into…
15-10-5 Thrusters (100, 60lb)
7-5-3 RMU
For Time
30-20-10
Wallballs (20, 14lb)
Hang Power Snatch (65, 45lb)
Right into…
15-10-5 Thrusters (95, 60lb)
5-3-1 RMU
For Time
30-20-10
Wallballs (20, 14lb)
Hang Power Snatch (55, 35lb)
Right into…
15-10-5 Thrusters (85, 50lb)
5-3-1 RMU
LOWER MINOR
For Time
21-15-9
Wallballs (20, 14lb)
Hang Power Clean (135, 100lb)
Right into…
9-6-3
Thrusters
BMU
LOWER 2 POINT (BELOW KNEE)
For Time
21-15-9
Wallballs (20, 14lb)
Hang Power Clean (120, 95lb)
Right into…
9-6-3
Thrusters
BMU
LOWER 1 POINT (ABOVE KNEE)
For Time
21-15-9
Wallballs (14, 10lb)
Hang Power Clean (110/90lb)
Right into…
9-6-3
Thrusters
BMU
UPPER 1 POINT
For Time
21-15-9
Wallballs (14, 10lb)
Hang Power Clean (90, 65lb)
Right into…
9-6-3
Front Squats
PULL UPS (JUMPING)
UPPER 2 POINT
For Time
21-15-9
Wallballs (20, 14lb)
Hang Power Clean (110, 75lb)
Right into…
9-6-3
Thrusters
BMU
NEURO MINOR
For Time
21-15-9
Wallballs (14, 10lb)
Hang Power Clean (65, 55lb)
Right into…
9-6-3
Thrusters
C2B”
NEURO MODERATE
For Time
21-14-7
Wallballs (14, 10lb)
Hang Power Clean (65, 55lb)
Right into…
9-6-3
Thrusters
C2B
NEURO MAJOR
For Time
21-14-7
Wallballs (14, 10lb)
Hang Power Clean (55/44lb)
Right into…
9-6-3
Thrusters
PULL UPS
SEATED 1 (WITHOUT HIP)
For Time
21-15-9
Wallballs (16LBS-6FT/14LBS-7FT)
Hang Clean (70LBS/60LBS)
Right into…
9-6-3
DOUBLE DB SHOULDER PRESS (30LBS/20LBS)
RMU
SEATED 2 (WITH HIP)
For Time
21-15-9
Wallballs (16LBS-6FT/14LBS-7FT)
Hang Clean (80LBS/55LBS)
Right into…
9-6-3
DOUBLE DB SHOULDER PRESS (30LBS/20LBS)
RMU
SEATED 3 (QUAD)
For Time
21-15-9
Wallballs (14LBS-6FT/10LBS-6FT)
Hang Clean (65LBS/45LBS)
Right into…
9-6-3
DOUBLE DB SFOULDER PRESS (20LBS/10LBS)
RING PULLS TO CHEST
STANDING DIAGNOSED
For Time
21-15-9
Wallballs (20, 14lb)
Hang Power Clean (135, 100lb)
Right into…
9-6-3
Thrusters
BMU
STANDING VISION
For Time
21-15-9
Wallballs (20, 14lb)
Hang Power Clean (110, 75lb)
Right into…
9-6-3
Thrusters
BMU
STANDING INTELLECTUAL
For Time
21-15-9
Wallballs (14, 10lb)
Hang Power Clean (55, 45lb)
Right into…
9-6-3
Thrusters
PULL UPS
STANDING SHORT STATURE
For Time
21-15-9
Wallballs (14, 10lb)
Hang Power Clean (75, 55lb)
Right into…
9-6-3
Thrusters
C2B
DETAILS
The athlete will complete 30 wallballs, 30 hang power snatches, then 20 wallballs, 20 hang power snatches, and 10 wallballs and 10 hang power snatches.
Then, the athlete will adjust the weight of the barbell to the prescribed load, and begin into 15 thrusters, 15 ring muscle-ups, 10 thrusters, 10 ring muscle-ups, 5 thrusters and finally 5 ring muscle-ups.
Once complete, the athlete will cross the finish line.
- The score for this workout is the time it takes to complete the workout
- If time capped, the score will be the time cap plus total completed reps
The Ocean Drive Drag Race
Overview
For Time
21/18 Cal Row
21 T2B
Sled Drag
1min Rest
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
21/18 Cal Row
21 T2B
Sled Drag
1min Rest
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
21/18 Cal Row
21 T2B
Sled Drag
1min Rest
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
1min Rest
12/9
12 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B or 36 Butterfly Sit-ups
Sled Drag
1min Rest
15/12 Cal Row
15 T2B or 30 Butterfly Sit-ups
Sled Drag
1min Rest
12/9 Cal Row
12 T2B or 24 Butterfly Sit-ups
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
1min Rest
12/9 Cal Row
12 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
1min Rest
12/9 Cal Row
12 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
21/18 Cal Row
21 T2B
Sled Drag
1min Rest
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
1min Rest
12/9 Cal Row
12 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
18 T2B
Sled Drag
1min Rest
15/12 Cal Row
15 T2B
Sled Drag
1min Rest
12/9 Cal Row
12 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
15 T2B
Sled Drag
1min Rest
15/12 Cal Row
12 T2B
Sled Drag
1min Rest
12/9 Cal Row
9 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
18/15 Cal Row
15 T2B
Sled Drag
1min Rest
15/12 Cal Row
12 T2B
Sled Drag
1min Rest
12/9 Cal Row
9 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
For Time
15/12 Cal Row
12 T2B
Sled Drag
1min Rest
12/9 Cal Row
9 T2B
Sled Drag
1min Rest
9/6 Cal Row
6 T2B
Sled Drag
Sled Weights
Rd 1 – Light
Rd 2 – Medium
Rd 3 – Heavy
LOWER MINOR
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (50, 35lbs)
–
10 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
LOWER 2 POINT (BELOW KNEE)
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (50, 35lbs)
–
10 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
LOWER 1 POINT (ABOVE KNEE)
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (35, 20lbs)
–
8 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
UPPER 1 POINT
For Time
2-4-6-8
BOX JUMP OVERS (20″)
SA DB BOX STEP UPS (35, 20lbs)
–
8 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
UPPER 2 POINT
For Time
2-4-6-8
BOX JUMP OVERS (20″)
SA DB BOX STEP UPS (50, 35lbs)
–
10 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
NEURO MINOR
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (35, 20lbs)
–
10 SANDBAG CLEANS 70, 50lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
NEURO MODERATE
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (35, 20lbs)
–
8 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
NEURO MAJOR
For Time
2-4-6-8
BOX STEP OVERS (20″)
DOUBLE DB BOX STEP UPS (35, 20lbs)
–
6 SANDBAG CLEANS 70, 50 lb
–
8-6-4-2
BOX STEP OVERS
DOUBLE DB PUSH PRESS
SEATED 1 (WITHOUT HIP)
For Time
2-4-6-8
WALLBALL SLAMS (20, 6lbs)
DB CLEAN AND PRESS (35, 20lb)
–
100 MULTI ROPES
–
8-6-4-2
UTURN (20, 16lin)
ALT DB SNATCH (35, 20lb)
SEATED 2 (WITH HIP)
For Time
2-4-6-8
WALLBALL SLAMS (20, 16lb)
DB CLEAN AND PRESS (35, 20lb)
–
100 MULTI ROPES
–
8-6-4-2
UTURN (20, 16in)
ALT DB SNATCH (35, 20lb)
SEATED 3 (QUAD)
For Time
2-4-6-8
WALLBALL SLAMS (14, 10lb)
DB CLEAN AND PRESS (20, 20lb)
–
50 MULTI ROPES
–
8-6-4-2
U TURN (20, 16in)
ALT DB SNATCH (20, 20lb)
STANDING DIAGNOSED
For Time
2-4-6-8
BOX JUMP OVERS (24, 20″)
DOUBLE DB BOX STEP UPS (50/35lbs)
–
10 SANDBAG CLEANS 50, 70lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
STANDING VISION
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (35, 20lbs)
–
10 SANDBAG CLEANS 50, 70lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
STANDING INTELLECTUAL
For Time
2-4-6-8
BOX JUMP OVERS (20″)
DOUBLE DB BOX STEP UPS (20, 20lbs)
–
10 SANDBAG CLEANS 50lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
STANDING SHORT STATURE
For Time
2-4-6-8
BOX JUMP OVERS (16″)
DOUBLE DB PLATE STEP UPS (35, 20lbs)
–
10 SANDBAG CLEANS 50lb
–
8-6-4-2
BOX JUMP OVERS
DOUBLE DB PUSH PRESS
DETAILS
This is a for time workout with an 11 min cap.
The athletes will perform the first round of 21 calories on the Assault Rower (18 for females), 21 toes to bar, and a 90 ft sled drag at a light weight followed by a 1 minute rest. Then perform the second round of 18 calories on the Assault Rower (15 for females), 18 toes to bar, and a 90 ft sled drag at a medium weight followed by a 1 minute rest. Finally, athletes will perform a third and final round of 15 calories on the Assault Rower (12 for females), 15 toes to bar, and a 90 ft sled drag at a heavy weight.
- The score for this workout is the time it takes to complete the workout
- If time capped, the score will be the time cap plus total completed reps
