2022-2023 TYR WZA Miami Indy Workouts
Rings & Squats
Winning Result
- R. Garard: 08:41.89
- E. Cary: 09:10.00
Overview
For Time
21/15 Ring Muscle-ups
21 Back Squats (235, 165lb)
15/12 Ring Muscle-ups
15 Front Squats
9 Ring Muscle-ups
9 Overhead Squats
Time Cap: 12:00
For Time
15/12 Ring Muscle-ups
15 Back Squats (235, 165lb)
12/9 Ring Muscle-ups
12 Front Squats
9/6 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)
9/6 Ring Muscle-ups
12 Front Squats
6/3 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
15 Burpee Ring Pull-ups
15 Back Squats (155, 105lb)
12 Burpee Ring Pull-ups
12 Front Squats
9 Burpee Ring Pull-ups
9 Overhead Squats
Time Cap: 9:00
For Time
9/7 Ring Muscle-ups
15 Back Squats (155, 105lb)
6/5 Ring Muscle-ups
12 Front Squats
3/1 Ring Muscle-ups
9 Overhead Squats
Time Cap: 12:00
For Time
12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)
9/6 Ring Muscle-ups
12 Front Squats
6/3 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)
9/6 Ring Muscle-ups
12 Front Squats
6/3 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
12/9 Ring Muscle-ups
21 Back Squats (165, 115lb)
9/6 Ring Muscle-ups
15 Front Squats
6/3 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
9/7 Ring Muscle-ups
21 Back Squats (155, 105lb)
6/5 Ring Muscle-ups
15 Front Squats
3/1 Ring Muscle-ups
9 Overhead Squats
Time Cap: 12:00
For Time
7/5 Ring Muscle-ups
21 Back Squats (135, 95lb)
5/3 Ring Muscle-ups
15 Front Squats
1/1 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
5/3 Ring Muscle-ups
21 Back Squats (115, 75lb)
3/2 Ring Muscle-ups
15 Front Squats
1/1 Ring Muscle-ups
9 Overhead Squats
Time Cap: 9:00
For Time
5/3 Ring Muscle-up or 9 Burpee Ring Pull-ups
21 Back Squats (95, 65lb)
3/2 Ring Muscle-ups or 6 Burpee Ring Pull-ups
15 Front Squats
1 Ring Muscle-up or 3 Burpee Ring Pull-ups
9 Overhead Squats
Time Cap: 9:00
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Back To The Future
Winning Result
- R. Khrennikov: 17:27.00
- E. Cary: 18:55.82
Overview
For Time
5/4 Legless Rope Climbs
40 Weighted GHD Sit-ups (20, 14lb)
30m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
1 Mile Assault Run
20 Double KB Thrusters
30m Double KB Front-rack Walking Lunge
40 GHD Sit-ups
5 Rope Climbs
Time Cap: 22 Minutes
For Time
4/3 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs
Time Cap: 13 Minutes
For Time
3/2 Legless (15, 12ft) Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs
Time Cap: 13 Minutes
For Time
3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Double KB Overhead Walking Lunge (26, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)
Time Cap: 13 Minutes
For Time
3/2 Rope Climbs (15ft)
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (26, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs (15ft)
Time Cap: 13 Minutes
For Time
4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs
Time Cap: 13 Minutes
For Time
3/2 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs
Time Cap: 13 Minutes
For Time
3/2 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs
Time Cap: 13 Minutes
For Time
4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs
Time Cap: 13 Minutes
For Time
4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs
Time Cap: 13 Minutes
For Time
3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Single KB Overhead Walking Lunge (35, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)
Time Cap: 13 Minutes
For Time
3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Single KB Overhead Walking Lunge (35, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)
Time Cap: 13 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Start Fast & Finish Strong
Released: Wednesday, January 11, 2023
Part A Market Winning Result
- P. Vellner: 02:26.57
- E. Rolfe: 02:30.02
Part B Market Winning Result
- R. Khrennikov: 07:19.46
- D. Speegle: 07:17.37
Overview
Part A
For Time:
11-22-11
Toes to Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
1-minute transition, rest, then at minute 5:
Part B
For Time:
1,000m Row
20 D-Ball Cleans (150, 100lb)
300ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Hanging Toe Raises
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
9-18-9
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
8-16-8
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Part A
For Time:
6-12-6
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)
at Minute 4 Begin
Part B
For Time:
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry
Time Cap: 15 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
We Have Lift Off
Released: Saturday, December 31, 2022
Part A Winning Result
- G. Malheiros: 395 lbs
- C. Cronin: 256 lbs
Part B Winning Result
- C. Greashaber: 01:28.25
- R. Fuselier: 01:27.44
Overview
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Parallette Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Parallette Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Paralette L-Sit Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Paralette L-Sit Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Free-standing Handstand Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Paralette L-Sit Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Paralette L-Sit Hold
Part A
For Max Load in 4min:
1RM Clean & Jerk
2 Minute transition, & begin @ minute 6:
Part B
One attempt for max time: Paralette L-Sit Hold
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Double Shot with a Splash
Winning Result
- R. Khrennikov: 14:02.88
- P. Powers: 15:34.22
Overview
For Time
2 Rounds of:
50 Wallballs (30, 20lb)
Open Water Swim
150 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (30, 20lb)
Open Water Swim
150 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim
75 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (14, 10lb)
Open Water Swim
150 Drag Rope Single Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (14, 10lb)
Open Water Swim
50 Drag Rope Double-unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim
75 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (30, 20lb)
Open Water Swim
100 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim
100 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim
75 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim
50 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
30 Wallballs (14, 10lb)
Open Water Swim
30 Drag Rope Double Unders
Time Cap: 20 Minutes
For Time
2 Rounds of:
30 Wallballs (14, 10lb)
Open Water Swim
30 Drag Rope Double Unders
Time Cap: 20 Minutes
Additional Information
Equipment
- Item One
- Item Two
- Item Three
Miami Meat Market & Dirty Isabel
Released: Wednesday, January 11, 2023
Miami Meat Market Winning Result
- R. Khrennikov: 06:02.74
- P. Powers: 05:31.09
Dirty Isabel Winning Result
- D. Pepper: 03:07.21
- D. Speegle: 03:19.32
Overview
Part A – Complete for time:
3 Rounds of
25 C2B Pull-ups
15 DB Bench Press (80, 50lb)
Into…
30/21 Cal Echo Bike
1 minute transition/rest then at minute 10
Part B – At minute 10, complete for time:
30 Bar Facing Burpees
30 Unbroken* Power Snatches (125, 85lb)
*For every break, perform 3 bar-facing burpees
Time Cap: 17 Minutes
Part A – 3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B – 24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
20/14 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
15 Pull-ups
15 DB Bench Press (50, 35lb)
Into…
1 minute transition/rest then at minute 10
Part B
15/10 Cal Echo Bike
10 Bar-Facing Burpees
15 Power Snatches (75, 55lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
15 Pull-ups
15 DB Bench Press (50, 35lb)
Into…
1 minute transition/rest then at minute 10
Part B
15/10 Cal Echo Bike
10 Bar-Facing Burpees
15 Power Snatches (75, 55lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
24/16 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
20 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
20 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
1 minute transition/rest then at minute 10
Part B
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
20 Pull-ups
15 DB Bench Press (50lb, 35lb)
Into…
1 minute transition/rest then at minute 10
Part B
20/14 Cal Echo Bike
15 Bar-Facing Burpees
20 Power Snatches (75, 55lb)
Time Cap: 17 Minutes
Part A
3 Rounds of
20 Pull-ups
15 DB Bench Press (50lb, 35lb)
Into…
1 minute transition/rest then at minute 10
Part B
20/14Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (75, 55lb)
Time Cap: 17 Minutes
Additional Information
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Equipment
- Item One
- Item Two
- Item Three
