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
Two Rounds Too Many
Overview
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
Rd 1 – With Vest | Rd 2 – Without Vest
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
Rd 1 – With Vest | Rd 2 – Without Vest
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
Rd 1 – With Vest | Rd 2 – Without Vest
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
100 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
2 Rounds For Time
40/30 Cal Bike
1000m Run
100 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
Rd 1 – With Vest | Rd 2 – Without Vest
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
150 Box Step or Jump Overs (20in Across)
2 Rounds For Time
50/40 Cal Bike
1000m Run
100 Box Step or Jump Overs (20in Across)
2 Rounds For Time
40/30 Cal Bike
1000m Run
75 Box Step or Jump Overs (20in Across)
LOWER MINOR
20-15-10-5-10-15-20
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
20-15-10-5-10-15-20
Cal Row
3-5-7-9-7-5-3
Shuttles
LOWER 2 POINT
20-15-10-5-10-15-20
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
20-15-10-5-10-15-20
Cal Row
3-5-7-9-7-5-3
Shuttles
LOWER 1 POINT
20-15-10-5-10-15-20
Cal Echo Bike
1-3-5-7-5-3-1
Shuttles
20-15-10-5-10-15-20
Cal Row
1-3-5-7-5-3-1
Shuttles
UPPER 1 POINT
16-14-10-5-10-14-16
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
16-14-10-5-10-14-16
Cal Row
3-5-7-9-7-5-3
Shuttles
UPPER 2 POINT
18-15-10-5-10-15-18
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
18-15-10-5-10-15-18
Cal Row
3-5-7-9-7-5-3
Shuttles
NEURO MINOR
20-15-10-5-10-15-20
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
18-14-10-5-10-14-18
Cal Row
3-5-7-9-7-5-3
Shuttles
NEURO MODERATE
18-14-10-5-10-14-18
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
18-14-10-5-10-14-18
Cal Row
3-5-7-9-7-5-3
Shuttles
NEURO MAJOR
15-12-9-5-9-12-15
Cal Echo Bike
1-3-5-7-5-3-1
Shuttles
15-12-9-5-9-12-15
Cal Row
1-3-5-7-5-3-1
Shuttles
SEATED 1 (WITHOUT HIP)
20-15-10-5-10-15-20
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
18-14-10-5-10-14-18
Cal Row
3-5-7-9-7-5-3
Shuttles
SEATED 2 (WITH HIP)
20-14-10-5-10-14-18
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
20-14-10-5-10-14-18
Cal Row
3-5-7-9-7-5-3
Shuttles
SEATED 3 (QUAD)
15-12-9-5-9-12-15
Cal Echo Bike
1-3-5-7-5-3-1
Shuttles
15-12-9-5-9-12-15
Cal Row
1-3-5-7-5-3-1
Shuttles
STANDING DIAGNOSED
20-15-10-5-10-15-20
Cal Echo Bike
3-5-7-9-7-5-3
Shuttles
14-10-7-3-7-10-14
Cal Row
3-5-7-9-7-5-3
Shuttles
STANDING VISION
18-14-10-5-10-14-18
Cal Assault Bike
3-5-7-9-7-5-3
Shuttles
18-14-10-5-10-14-18
Cal Row
3-5-7-9-7-5-3
Shuttles
STANDING INTELLECTUAL
14-10-7-3-7-10-14
Cal Echo Bike
1-3-5-7-5-3-1
Shuttles
14-10-7-3-7-10-14
Cal Row
1-3-5-7-5-3-1
Shuttles
STANDING SHORT STATURE
14-10-7-3-7-10-14
Cal Echo Bike
1-3-5-7-5-3-1
Shuttles
14-10-7-3-7-10-14
Cal Row
1-3-5-7-5-3-1
Shuttles
DETAILS
This is a for time workout with a 35 min cap.
The athletes will perform 2 rounds of 50 calories on the echo bike (40 calories for females), 1000 meter run and 150 box step overs or jump overs. The athletes will wear a weighted vest for the first round and then perform the second round without the vest.
- 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
High Stakes, Tight Ropes
Overview
For Time
75 VELITES Heavy Double Unders
90ft Handstand Walk
21 Wall-Facing Handstand Push Ups
Each arm: 12 Single Arm Dumbell Snatch + 12m Single Arm Overhead Dumbell Lunge
6/4 Legless Rope Climbs
Each arm: 12 Single Arm Dumbell Snatch + 12m Single Arm Overhead Dumbell Lunge
21 Wall-Facing Handstand Push Ups
90ft Handstand Walk
75 VELITES Heavy Double Unders
DB – (100, 70lb)
For Time
75 VELITES Heavy Double Unders
90ft Handstand Walk
21 Wall-Facing Handstand Push Ups
Each arm: 12 Single Arm Dumbbell Snatch + 12m Single Arm Overhead Dumbbell Lunge
6/4 Legless Rope Climbs
Each arm: 12 Single Arm Dumbbell Snatch + 12m Single Arm Overhead Dumbbell Lunge
21 Wall-Facing Handstand Push Ups
90ft Handstand Walk
75 VELITES Heavy Double Unders
DB – (100, 70lb)
For Time
60 VELITES Heavy Double Unders
90ft Handstand Walk
15 Wall-Facing Handstand Push Ups
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
5/3 Legless Rope Climbs
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
15 Wall-Facing Handstand Push Ups
90ft Handstand Walk
60 VELITES Heavy Double Unders
DB – (100, 70lb)
For Time
45 VELITES Heavy Double Unders
60ft Handstand Walk
21 Handstand Push Ups
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
21 Handstand Push Ups
60ft Handstand Walk
45 VELITES Heavy Double Unders
DB – (70, 50lb)
For Time
90 Heavy Single-unders
9 Wall Walks
36 Hand Release Push-ups
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
5/3 Rope Climbs (12ft)
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
36 Hand Release Push-ups
9 Wall Walks
90 Heavy Single-unders
DB – (50, 35lb)
For Time
45 VELITES Heavy Double Unders
60ft Handstand Walk
21 Handstand Push Ups
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 12 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
21 Handstand Push Ups
60ft Handstand Walk
45 VELITES Heavy Double Unders
DB – (60, 40lb)
For Time
30 VELITES Heavy Double Unders
60ft Handstand Walk
15 Handstand Push Ups
Each arm: 9 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 9 Dumbbell Snatches + 9m Single Arm Overhead Dumbbell Lunge
15 Handstand Push Ups
60ft Handstand Walk
30 VELITES Heavy Double Unders
DB – (50, 35lb)
For Time
45 VELITES Heavy Double Unders
90ft Handstand Walk
15 Wall-Facing Handstand Push Ups
Each arm: 12 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 12 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
15 Wall-Facing Handstand Push Ups
90ft Handstand Walk
45 VELITES Heavy Double Unders
DB – (70, 50lb)
For Time
45 VELITES Heavy Double Unders
60ft Handstand Walk
21 Handstand Push Ups
Each arm: 12 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 12 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
21 Handstand Push Ups
60ft Handstand Walk
45 VELITES Heavy Double Unders
DB – (70, 50lb)
For Time
45 VELITES Heavy Double Unders
60ft Handstand Walk
15 Handstand PU
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
6/4 Rope Climbs
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
15 Handstand Push Ups
60ft Handstand Walk
45 VELITES Heavy Double Unders
DB – (70, 50lb)
For Time
30 VELITES Heavy Double Unders
60ft Handstand Walk
15 Handstand Push Ups
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
5/3 Rope Climbs
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
15 Handstand Push Ups
60ft Handstand Walk
30 VELITES Heavy Double Unders
DB – (60, 40lb)
For Time
90 VELITES Heavy Singles
30ft Handstand Walk
15 Handstand Push Ups
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
5/3 Rope Climbs
Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge
15 Handstand Push Ups
30ft Handstand Walk
90 VELITES Heavy Singles
DB – (50, 35lb)
For Time
90 VELITES Heavy Singles
30ft HS Walk or 90ft Bear Crawl
12 HSPU
Each arm: 12 SA DB Snatch + 9m SA OH DB Lunge
5/3 Rope Climbs (15ft)
Each arm: 12 SA DB Snatch + 9m SA OH DB Lunge
12 HSPU
30ft HS Walk or 90ft Bear Crawl
90 VELITES Heavy Singles
DB – (40, 25lb)
LOWER MINOR
3/2 Rope Climbs 15ft
60ft HS Walk
15 HSPU
9 R-Arm DB Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 HSPU
60ft HS Walk
LOWER 2 POINT (BELOW KNEE)
3/2 Rope Climbs 15ft
60ft HS Walk
15 HSPU
9 R-Arm DB Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 HSPU
60ft HS Walk
LOWER 1 POINT (ABOVE KNEE)
3/2 Rope Climbs 15ft
60ft HS Walk
15 HSPU
9 R-Arm DB Hang Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 HSPU
60ft HS Walk
UPPER 1 POINT
1 Rope Climbs 10 ft
60ft Front Rack DB Walking Lunges
15 Hand release push ups
9 DB Snatches (50, 35lb)
9 Front Rack DB Squats
18 DB Snatches
9 Front Rack DB Squats
9 DB Snatches
15 Hand release push ups
10 Walk Outs”
UPPER 2 POINT
1 Rope Climbs 12 ft
60ft Front Rack DB Walking Lunges
15 Hand release push ups
9 DB Snatches (50, 35lb)
9 Front Rack DB Squats
18 DB Snatches
9 Front Rack DB Squats
9 DB Snatches
15 Hand release push ups
15ft HS Walk
NEURO MINOR
2 Rope Climbs 12ft
60ft Bear Crawl
15 Hand release push ups
10 R-Arm DB Snatches (35, 25lb)
10 L-Arm DB Snatches
10 DB Goblet Squats
10 R-Arm DB Snatches
10 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
NEURO MODERATE
2 Rope Climbs 12ft
60ft Bear Crawl
15 Hand release push ups
9 R-Arm DB Snatches (35, 25lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
NEURO MAJOR
2 Rope Pull To Stands
60ft Bear Crawl
15 Hand release push ups
8 R-Arm DB Snatches (25, 20lb)
8 L-Arm DB Snatches
8 DB Goblet Squats
8 R-Arm DB Snatches
8 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
SEATED 1 (WITHOUT HIP)
2/1 ROPE CLIMBS (10FT)
30FT WHEELY
15 BOX UTURN
9 R-Arm DB Snatches (35, 25lb)
9 R-Arm GTOH
9 L-Arm DB Snatches
9 L-Arm GTOH
15 BOX UTURNS
30FT WHEELY
SEATED 2 (WITH HIP)
2/1 ROPE CLIMBS (10FT)
30FT WHEELY
15 BOX UTURN
9 R-Arm DB Snatches (35, 25lb)
9 R-Arm GTOH
9 L-Arm DB Snatches
9 L-Arm GTOH
15 BOX UTURNS
30FT WHEELY
SEATED 3 (QUAD)
9 ROPE REACH UPS
30FT WHEEL
15 BOX UTURN
9 R-Arm DB Snatches (25, 20lb)
9 R-Arm GTOH
9 L-Arm DB Snatches
9 L-Arm GTOH
15 BOX UTURNS
30FT WHEEL
STANDING DIAGNOSED
3/2 Rope Climbs 15 ft
60ft HS Walk
15 HSPU
9 R-Arm DB Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 HSPU
60ft HS Walk
STANDING VISION
3/2 Rope Climbs 10 ft
10 Burpees
15 HSPU
9 R-Arm DB Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 HSPU
10 Burpees
STANDING INTELLECTUAL
3/2 Rope Pull To Stand
60ft Bear Crawl
10 Hand Release Push Ups
9 R-Arm DB Snatches (35, 25lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
10 Hand Release Push Ups
60ft Bear Crawl
STANDING SHORT STATURE
2/1 Rope Climbs 10 ft
60ft Bear Crawl
15 15 Hand Release Push Ups
9 R-Arm DB Snatches (50, 35lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 Hand Release Push Ups
60ft Bear Crawl
DETAILS
This is a for time workout with a 15 min cap.
The athletes will perform 75 heavy double unders, 90 ft handstand walk, 21 wall-facing handstand pushups, 12 SA DB snatch + a 12 meter SA OH DB lunge (on the same arm), 12 SA DB snatch + a 12 meter SA OH DB lunge (on the other arm), 6 legless rope climbs (4 for females), then 12 SA DB snatch + a 12 meter SA OH DB lunge (on the same arm), 12 SA DB snatch + a 12 meter SA OH DB lunge (on the other arm), 21 wall-facing handstand pushups, 90 ft handstand walk and lastly a final set of 75 heavy double unders.
- 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
Worth The Weight
Overview
For Max Load
3 Attempts – 1RM Clean + Hang Clean
LOWER MINOR
PART A – FOR TIME
100 Dus
30 SNATCHES (115, 75lb)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT)
LOWER 2 POINT
PART A – FOR TIME
100 Dus
30 SNATCHES (115, 75lb)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
LOWER 1 POINT
PART A – FOR TIME
100 Sus
30 HANG SNATCHES (100, 65lb)
PART B – FOR MAX LOAD
In remaining time: 1RM Hang Snatch (POWER or SQUAT))
UPPER 1 POINT
PART A – FOR TIME
100 Dus
30 SNATCHES (65, 45lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT)
UPPER 2 POINT
PART A – FOR TIME
100 Dus
30 SNATCHES (90, 65lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT)
NEURO MINOR
2 Rope Climbs 12ft
60ft Bear CrawlA
NEURO MINOR
PART A – FOR TIME
100 Dus
30 SNATCHES (65, 55lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT)
NEURO MODERATE
PART A – FOR TIME
75 Dus
25 SNATCHES (65, 55lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
NEURO MAJOR
PART A – FOR TIME
100 Sus
25 SNATCHES (55, 45lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
15 Hand release push ups
10 R-Arm DB Snatches (35, 25lb)
10 L-Arm DB Snatches
10 DB Goblet Squats
10 R-Arm DB Snatches
10 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
NEURO MODERATE
2 Rope Climbs 12ft
60ft Bear Crawl
15 Hand release push ups
9 R-Arm DB Snatches (35, 25lb)
9 L-Arm DB Snatches
9 DB Goblet Squats
9 R-Arm DB Snatches
9 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
NEURO MAJOR
2 Rope Pull To Stands
60ft Bear Crawl
15 Hand release push ups
8 R-Arm DB Snatches (25, 20lb)
8 L-Arm DB Snatches
8 DB Goblet Squats
8 R-Arm DB Snatches
8 L-Arm DB Snatches
15 Hand release push ups
60ft Bear Crawl
SEATED 1
PART A – FOR TIME
50 Multi Ropes X Overs
30 SNATCHES (65, 55lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (From The Lap)
SEATED 2
PART A – FOR TIME
50 Multi Ropes X Overs
30 SNATCHES (85, 65lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (From The Lap)
SEATED 3
PART A – FOR TIME
50 Multi Ropes
3O SNATCHES (45, 35lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (From The Lap)
STANDING DIAGNOSED
PART A – FOR TIME
100 Dus
30 SNATCHES (115, 75lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch
STANDING VISION
PART A – FOR TIME
100 Dus
30 SNATCHES (85, 65lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
STANDING INTELLECTUAL
PART A – FOR TIME
100 Sus
30 SNATCHES (55, 45lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
STANDING SHORT STATURE
PART A – FOR TIME
100 Dus
30 SNATCHES (65, 45lbs)
PART B – FOR MAX LOAD
In remaining time: 1RM Snatch (POWER or SQUAT))
Cuban Press
Overview
For Time
25 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
25 C2B Pull-ups
(70, 50lb)
For Time
25 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
25 C2B Pull-ups
(70, 50lb)
For Time
25 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
25 C2B Pull-ups
(70, 50lb)
For Time
25 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
25 Pull-ups
(50, 35lb)
For Time
6 Burpee Jumping Pull-ups
20 Burpees OT Blocks
40 DB Bench Press
20 Burpees OT Blocks
6 Burpee Jumping Pull-ups
(35, 20lb)
For Time
25 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
25 Pull-ups
(50, 35lb)
For Time
20 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
20 Pull-ups
(35, 20lb)
For Time
20 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
20 C2B Pull-ups
(50, 35lb)
For Time
20 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
20 C2B Pull-ups
(50, 35lb)
For Time
15 C2B Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
15 C2B Pull-ups
(50, 35lb)
For Time
20 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
20 Pull-ups
(50, 35lb)
For Time
20 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
20 Pull-ups
(40, 25lb)
For Time
15 Pull-ups
25 Burpees OT Blocks
40 DB Bench Press
25 Burpees OT Blocks
15 Pull-ups
(35, 20lb)
LOWER MINOR
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (105, 75lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
LOWER 2 POINT
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (105, 75lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
LOWER 1 POINT
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (95, 65lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
UPPER 1 POINT
20 SIT UPS
18 BURPEES OVER BLOCK
20 STOH (50, 35lbs 1 X DB)
18 BURPEES OVER BLOCK
20 SIT UPS
UPPER 2 POINT
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (95, 75lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
NEURO MINOR
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (65, 55lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
NEURO MODERATE
18 TOES TO BAR
18 BURPEES OVER BLOCK
20 STOH (55, 45lbs)
18 BURPEES OVER BLOCK
18 TOES TO BAR
NEURO MAJOR
20 HANGING KNEE RAISES
18 BURPEES OVER BLOCK
20 STOH (45, 35lbs)
18 BURPEES OVER BLOCK
20 HANGING KNEE RAISES
SEATED 1 (WITHOUT HIP)
18 ALT DB GTOH (35, 25lb)
20 BLOCK UTURN
20 DB PISTON PRESS
20 BLOCK UTURNS
18 ALT DB GTOH
SEATED 2 (WITH HIP)
20 ALT DB GTOH (35, 25lb)
20 BLOCK UTURN
20 DB PISTON PRESS
20 BLOCK UTURNS
20 ALT DB GTOH
SEATED 3 (QUAD)
18 ALT DB GTOH (25, 25lb)
18 BLOCK UTURN
18 DB PISTON PRESS
20 BLOCK UTURNS
18 ALT DB GTOH
STANDING DIAGNOSED
20 TOES TO BAR
20 BURPEES OVER BLOCK
20 STOH (105, 75lbs)
20 BURPEES OVER BLOCK
20 TOES TO BAR
STANDING VISION
20 TOES TO BAR
20 BURPEES
20 STOH (95, 65lbs)
20 BURPEES
20 TOES TO BAR
STANDING INTELLECTUAL
20 HANGING KNEE RAISES
15 BURPEES OVER BLOCK
20 STOH (55, 45lbs)
15 BURPEES OVER BLOCK
20 HANGING KNEE RAISES
STANDING SHORT STATURE
15 TOES TO BAR
15 BURPEES OVER BLOCK
20 STOH (55, 45lbs)
15 BURPEES OVER BLOCK
15 TOES TO BAR
DETAILS
This is a for time workout with a 11 min cap.
The athletes will perform 25 chest to bar pull-ups, 25 burpees over the blocks, 50 DB bench press, 25 burpees over the blocks and finally 25 chest to bar pull-ups
- 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
