2024-2025 Indy Online Challenge & Qualifier Workouts
Workouts 1 & 2
Released: Thursday, October 17, 2024 | Scores due Monday, October 21, 2024
Workout 1
9 min AMRAP
30 Power Cleans
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
Workout 2
6 min to find:
1RM Hang Clean & Jerk
BREAKDOWN
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (95, 65lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
WOD 1 – 9 min AMRAP
30 Power Cleans (65, 45lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
DETAILS
This is a two-part workout. Athletes must use a running clock from 00:00-15:00
The first part starts with the athlete’s hands off the barbell, with the barbell resting on the ground.
At the start, the athlete will have 9 minutes to perform an AMRAP of:
- 30 power cleans
- 30 front squats
- 30 shoulder to overhead
- 30 hang squat clean to overhead
Starting at 00:00 and every minute on the minute athletes must perform: 3 bar-facing burpees
If an athlete is unable to complete the 3 bar-facing burpees within a given minute, the workout is over, and the score will be recorded as the total number of reps completed up to that minute. Additionally, if they do not complete every minute of burpees, they are not eligible to complete Workout 2- their score will be 0lb.
Please note, barbell reps must be completed before the minute mark (ex. 1:00, 2:00, 3:00, etc.) Any barbell reps completed past the minute mark will not count until after the 3 bar-facing burpees are completed for that minute.
At the completion of each set of 3 bar-facing burpees, athletes will continue the AMRAP from where they left off with the barbell.
Athletes will continue in this fashion until the 09:00 minute mark.
At the 09:00 minute mark, the second part of this workout starts, and the athlete will have 6 minutes to find a 1 rep max hang clean and jerk.
Athletes will have until the 15:00 minute mark to establish their heaviest successful lift.
Lifts must be started before the 15:00 minute mark, however, it may be finished after the conclusion of time expiring.
It is highly recommended to announce or show your weight being attempted to the camera. This can be done verbally or by showing on a whiteboard or paper.
The score for workout 1 is the total reps completed between 00:00-09:00, which includes all barbell reps plus the bar-facing burpees.
The score for workout 2 is the heaviest completed successful 1RM hang clean and jerk between 09:00-15:00
TIEBREAK:
The tiebreak for workout 1 is the score of workout 2.
The tiebreak for workout 2 is the score of workout 1.
Refer to scorecard
Refer to scorecard
Refer to scorecard
Workout 3
Released: Thursday, October 17, 2024 | Scores due Monday, October 21, 2024
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs*
90 Alt. DB Snatches
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
breakdown
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step-up allowed
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step-up allowed
*step down required
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
For Time
Option 1 – Chipper-Style
50 Sit-ups
70 Box Step-overs (20in across)*
90 Alt. DB Snatches (25, 15lb)
Option 2 – 10 Rounds
5 Sit-ups
7 Box Step-overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Sit-ups
35 Box Step-overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Step-overs*
50 Sit-ups
*step-up allowed
*step down required
DETAILS
This is a “choose your own adventure” style workout with four different unique options to choose from, each having a 20 minute time cap. Athletes must pick one to complete.
Each option will have a total rep count of:
- 50 Toes to Bar
- 70 Box Jump Overs
- 90 Alternating Dumbell Snatches
At the start of 00:00, the athlete will have until the 20:00 minute mark to complete their work.
Option 1 – “Chipper Style”
Athletes will complete 50 toes to bar, then 70 box jump overs and finally 90 alternating DB snatches.
Option 2 – “10 Rounds”
Athletes will complete 5 toes to bar, then 7 box jump overs, then 9 alternating DB snatches and repeat that sequence for a total of 10 rounds.
Option 3 – “2 Rounds”
Athletes will complete 25 toes to bar, then 35 box jump overs, then 45 alternating DB snatches and repeat that sequence for a total of 2 rounds.
Option 4 – “Reverse Chipper Style”
Athletes will complete 90 alternating DB snatches, then 70 box jump overs and finally 50 toes to bar.
If performing a modified version, insert the correct movement variations as outlined above.
The score for this workout is the time it takes to complete or the total reps completed within the 20min time cap.
If the athlete does not complete the allotted work beneath the cap, their score will be the total number of completed repetitions.
TIEBREAK: NONE
Refer to scorecard
Refer to scorecard
Refer to scorecard
