2025 Indy Online Challenge & Qualifier
Register for the
2025 Online Challenge & Qualifier
Workout 1
Presented By
BREAKDOWN
20 MIN AMRAP
7 rounds: 2 min on / 1 min off
40-30-20-10
Calorie Row
Burpees Over-the-Rower
Toes-to-Bar
20 MIN AMRAP
7 rounds: 2 min on / 1 min off
40-30-20-10
Calorie Row
Burpees Over-the-Rower
Ab Mat Sit Ups
DETAILS
- 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.
- 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.
- 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.
The score for this workout is total reps completed over the 7 working rounds.
- 1 Calorie = 1 Rep
- 1 Burpee = 1 Rep
- 1 Toes to Bar = 1 Rep
EXAMPLE
Athlete completes 40 cal row, 40 burpees, 40 TTB, 30 cal row, 30 burpees, 30 TTB, 15 cal row = 225 reps
Refer to scorecard
Refer to scorecard
Refer to scorecard
Workout 2
Presented By
BREAKDOWN
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Double-unders
(135, 95lb)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
30 Double-unders
(115, 80lb)
Increase the barbell by 1 rep each round
1/1/1, 30, 2/2/2, 30, 3/3/3/3, 30, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
30 Double-unders
(95, 65lb)
Increase the barbell by 1 rep each round
1/1/1, 30, 2/2/2, 30, 3/3/3/3, 30, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
60 Single-unders
(75, 55lb)
Increase the barbell by 1 rep each round
1/1/1, 30, 2/2/2, 30, 3/3/3/3, 30, etc…
DETAILS
- Before starting, stand tall with your back to the barbell.
- At the start of the clock, you will have 9 minutes to accumulate as many reps as possible.
- Round 1: 1 deadlift, 1 hang power clean, 1 shoulder to overhead, prescribed jump ropes.
- Round 2: 2 deadlifts, 2 hang power cleans, 2 shoulder to overheads, prescribed jump ropes.
- Round 3: 3 deadlifts, 3 hang power cleans, 3 shoulder to overheads, prescribed jump ropes.
- Continue with this rhythm for 9 minutes, increasing the barbell by 1 rep each round.
- Keep the prescribed jump ropes the same each round.
- The score is the total reps completed within the 9-minute cap.
The score for this workout is total reps completed within the 9-minute cap.
- 1 Deadlift = 1 Rep
- 1 Hang Power Clean = 1 Rep
- 1 Shoulder to Overhead = 1 Rep
- 1 Jump Rope = 1 Rep
Refer to scorecard
Refer to scorecard
Refer to scorecard