2022-2023 TYR WZA Miami Indy Workouts

Rings & Squats

Released: Saturday, December 24, 2022
Presented By

Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
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Equipment

  • Item One
  • Item Two
  • Item Three

Back To The Future

Released: Tuesday, January 10, 2023
Presented By

Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Equipment

  • Item One
  • Item Two
  • Item Three

Start Fast & Finish Strong

Released: Wednesday, January 11, 2023

Presented By

Part A Market Winning Result

Part B Market Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Equipment

  • Item One
  • Item Two
  • Item Three

We Have Lift Off

Released: Saturday, December 31, 2022

Presented By

Part A Winning Result

Part B Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Equipment

  • Item One
  • Item Two
  • Item Three

Double Shot with a Splash

Released: Tuesday, January 10, 2023
Presented By

Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Equipment

  • Item One
  • Item Two
  • Item Three

Miami Meat Market & Dirty Isabel

Released: Wednesday, January 11, 2023

Presented By

Miami Meat Market Winning Result

Dirty Isabel Winning Result

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Equipment

  • Item One
  • Item Two
  • Item Three