2025 Indy 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
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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, 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, 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, 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, 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
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Workout 3
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
3 Rounds For Time
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Dbl DB Front Rack Lunge
(50, 35lb)
(22.5, 15kg)
3 Rounds For Time
7 Dbl DB Devil Press
12 Dbl Dumbbell Thrusters
50ft Dbl DB Front Rack Lunge
(40, 25lb)
(17.5, 12.5kg)
3 Rounds For Time
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Dbl DB Front Rack Lunge
(35, 20lb)
(15, 10kg)
3 Rounds For Time
7 Dbl DB Devil Press
12 Dbl DBThrusters
50ft Dbl DB Front Rack Lunge
(20, 10lb)
(10, 5kg)
DETAILS
Before starting, stand tall with your back to the dumbbells.
At “go”, you have 10 minutes to complete 3 rounds of:
- 7 Double Dumbbell Devils Press, 12 Double Dumbbell Thrusters, and a 50ft Double Dumbbell Front Rack Lunge (25ft down & 25ft back).
- 50ft = 15.24m
- 25ft = 7.62m
- 5ft = 1.52m
Notes
- Athletes may receive assistance with their equipment.
- The 25-foot lunge section must clearly show taped 5-foot sections.
- Each 5ft lunge is one (1) rep.
- Gymnastics grips are NOT permitted.
The time it takes to complete 3 rounds within the time cap
- If time is capped, the score will be the total reps completed in 10 minutes.
- 1 Devils Press = 1 Rep
- 1 Thruster = 1 Rep
- 50ft / 15.24m = 10 Reps
- 25ft / 7.62m = 5 Reps
- 5ft / 1.5m Lunge = 1 Rep
EXAMPLES
Athlete completes 3 rounds in 8:58.
- Submit score of 8:58.
Athlete is time-capped & completed 2 rounds, 7 Dbl DB thrusters, 12 Dbl DB thrusters, and 35ft of Dbl DB lunges.
- Select “did not finish workout” & submit a score of 84 reps completed.
TIEBREAK
The time of completion of each round.
Refer to scorecard
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Workout 4
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
For Time
3-6-9-12-15-18-21-24-27-30
Box Jump Overs
3 Wall-Walks
(24, 20in)
(61, 51cm)
25 min Time Cap
For Time
3-6-9-12-15-18-21-24-27-30
Box Jumps or Step-Overs
3 Scaled Wall-Walks
(24, 20in)
(61, 51cm)
25 min Time Cap
For Time
3-6-9-12-15-18-21-24-27-30 Box Jumps or Step-Overs
5 Hand-release Push-ups
(20, 12in)
(51, 30cm)
25 min Time Cap
DETAILS
- Before starting, stand tall with your back to the box.
- At “go”, complete 3 box jump overs and then 3 wall walks.
- Then, 6 box jump overs and 3 wall walks.
- Then, 9 box jump overs and 3 wall walks.
- Continue in this fashion, adding 3 reps to the box jump overs every round and completing 3 wall walks after each set of box jump overs until the last round of 30 box jump overs and 3 wall walks.
NOTES
Athletes may NOT receive assistance with their equipment.
The time it takes to complete or the total reps completed within the time cap.
- If time is capped, the score will be the total reps completed in 25 minutes
- 1 Box Jump Over = 1 Rep
- 1 Wall Walk = 1 Rep
EXAMPLE
Athlete completes the round of 30 BJO and 3 WW at 21:37.
- Submit score of 21:37.
Athlete is time-capped and completed the round of 24 BJO plus 1 Wall Walk.
- Select “did not finish workout” and submit a score of 130 reps.
TIEBREAK
Time after the previously completed round.
Refer to scorecard
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Workout 5
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
On a 7 min Clock, complete for total load:
9 Bar Muscle-ups
9 Squat Snatches – Pick the Load
7 Bar Muscle-ups
7 Squat Snatches – Pick the Load
5 Bar Muscle-ups
5 Squat Snatches – Pick the Load
On a 7 min Clock, complete for total load:
7 Bar Muscle-ups
9 Squat Snatches – Pick the Load
5 Bar Muscle-ups
7 Squat Snatches – Pick the Load
3 Bar Muscle-ups
5 Squat Snatches – Pick the Load
On a 7 min Clock, complete for total load:
5 Bar Muscle-ups
9 Squat Snatches – Pick the Load
3 Bar Muscle-ups
7 Squat Snatches – Pick the Load
1 Bar Muscle-up
5 Squat Snatches – Pick the Load
On a 7 min Clock, complete for total load:
12 Chest-to-Bar
9 Squat Snatches – Pick the Load
9 Chest-to-Bar
7 Squat Snatches – Pick the Load
6 Chest-to-Bar
5 Squat Snatches – Pick the Load
On a 7 min Clock, complete for total load:
21 Jumping Pull-ups
9 Snatches (any style)
–
Pick the Load
15 Jumping Pull-ups
7 Snatches (any style)
–
Pick the Load
9 Jumping Pull-ups
5 Snatches (any style)
–
Pick the Load
DETAILS
- The workout begins with the barbell preloaded to your starting squat weight.
- At the start of the clock, complete the required number of gymnastic pulling reps (bar muscle-ups, chest-to-bar, or jumping pull-ups, depending on division).
- Once complete, transition to the barbell to perform the required set of 9 squat snatches.
- Once complete, head back to the pull-up rig to perform the required number of gymnastic pulling reps.
- Once complete, transition to the barbell to perform the required set of 7 squat snatches.
- Once complete, head back to the pull-up rig to perform the required number of gymnastic pulling reps.
- Once complete, transition to the barbell to perform the required set of 5 squat snatches.
- Upon completion of the 5th squat snatch, the workout is complete.
- If an athlete does not complete a set of snatches (either the set of 9, 7, or 5), those reps do not contribute to the athlete’s total score.
- Athletes may receive assistance loading and unloading the barbell.
The score for this workout is the combined total load lifted over each successful barbell set of snatches within the 7-minute time frame.
EXAMPLE
Set of 9 completed at 135lb, Set of 7 completed at 155lbs, and Set of 5 completed at 190lbs, the score would be 135 + 155 + 190 = 480.
Refer to scorecard
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Refer to scorecard