World Fitness Project Tour Stop 1 - Indianapolis

5 Rounds For Time - 24:00 Time Cap

600 meter Run

6 Ring MU

6 Snatch

Tie-Break:  Time to complete the last snatch of the 3rd round

Score = Time or Reps Completed at Cap

Pro Snatch: 165 lbs/115 (75/52 kgs)

Challenger Snatch:  145 lbs/100 lb (66/45 kgs)

For Time:   10-Minute Cap

8-6-4-2 Sandbag Cleans

Between Each Round:

30 GHD Sit Ups

*100’ (30 m) Handstand Walk

*25' Unbroken

Tiebreak:  Time to complete the Handstand Walk in the Round of 6 Cleans

Score = Time or reps completed at time cap

Pro Sandbag: 200/150 lb (91/68 kg)

Challengers:  (150/100 lb) (68/45 kg)

6 Rounds For Time:  12:00 CAP

8 - Pull Ups

6 - Chest to Bar Pull-ups

4 - Bar Muscles Ups

*Front Squats

*Rounds 1-4: 8 - Front Squats

*Round 5: 6 - Front Squats

*Round 6: 4 - Front Squats

Tiebreak:  Time to complete Round 4

Score = Time or reps completed at time cap

Pro Front Squat:

Rounds 1-4: 8 - Front Squat 245/170 lbs (111/77 kgs) 

Round 5: 6 - Front Squats 265/185 lbs (120/83 kgs) 

Round 6: 4 - Front Squats 285/200 lbs (129/91 kgs)

Challenger Front Squat:

Rounds 1-4: 8 - Front Squat (225/155 lb) (102/70 kg)

Round 5: 6 - Front Squats (245/170) (111/77 kg)

Round 6: 4 - Front Squats (265/185) (120/83 kg)

For Load:  4a:  0:00-8:00

1-Rep Max Jerk

~ 2 min rest ~

For Time:  4b:  10:00-16:00

25/20/15 Cal Echo Bike (Men)

18/15/12 Cal Echo Bike (Women)

50 ft (15m) Sled Push after each round

Pro Sled: 215/170 lb (98/77 kg)

Challenger Sled:  190/145 lb (86/66 kg)

4a Tiebreak:  4b Time

4b Tiebreak:  4a Weight

4a Score:  Heaviest Weight Completed

4b Score:  Time or reps completed at time cap

For Load:  4a:  0:00-8:00

1-Rep Max Jerk

~ 2 min rest ~

For Time:  4b:  10:00-16:00

25/20/15 Cal Echo Bike (Men)

18/15/12 Cal Echo Bike (Women)

50 ft (15m) Sled Push after each round

Pro Sled: 215/170 lb (98/77 kg)

Challenger Sled:  190/145 lb (86/66 kg)

4a Tiebreak:  4b Time

4b Tiebreak:  4a Weight

4a Score:  Heaviest Weight Completed

4b Score:  Time or reps completed at time cap

For time:  14-Minute CAP

10 Rounds For Time

1 Legless Rope Climb

1 Rope Climb

50’ (15m) Yoke Carry

Tiebreak:  Time to complete round 5

Score = Time or reps completed at time cap

Pro Yoke: 445/315 lb (202/143 kg)

Challenger Yoke:  425/295 lb (193/134 kg)

For time:  8-Minute CAP

40/30 Calorie Row

30 Burpee over Ballistic Blocks

20 Double Dumbbell Thruster

50 ft (15m) Double Dumbbell Overhead Walking Lunge

Tiebreak:  Time after completion of burpees

Score = Time or reps completed at time cap

Pro DB: 70/50 lb (32/23 kg)

Challenger DB: 50/35 lb (23/16 kg)

For Time:  10:00 Time Cap

30 Synchro Burpee Box Jump Overs - 24"/20"
20 Cleans

30 Synchro Burpee Box Jump Overs
20 Snatch

Score = Time or reps completed at time cap

14-16 Clean Load: 155/105
17-19 Clean Load: 205/135
Masters 35-49 Clean Load: 225/155
Masters 50+ Clean Load: 185/125

14-16 Snatch Load: 115/85
17-19 Snatch Load: 155/115
Masters 35-49 Snatch Load: 185/125
Masters 50+ Snatch Load: 155/105

For Time: 9:00 CAP

*15-12-9

Thrusters

15 Pull-Ups / 12 C2B / 9 Bar MU's

Each Partner does each rep scheme separately before moving to next round.

Non-working partner accumulates Cals on Echo Bike.

*14-16 Division Rep Scheme:  12-9-6

Once Event 2 work is complete, partners use remaining time continuing to accumulate Echo Bike Calories for Event 3 Score.

Event 2 Score = Time or reps completed at time cap

Event 3 Score = Total Calories

17-19 & 35-50+ - 95/65

14-16 - 75/55

For Time: 9:00 CAP

*15-12-9

Thrusters

15 Pull-Ups / 12 C2B / 9 Bar MU's

Each Partner does each rep scheme separately before moving to next round.

Non-working partner accumulates Cals on Echo Bike.

*14-16 Division Rep Scheme:  12-9-6

Once Event 2 work is complete, partners use remaining time continuing to accumulate Echo Bike Calories for Event 3 Score.

Event 2 Score = Time or reps completed at time cap

Event 3 Score = Total Calories

For Time - 15:00 Cap

60/40 Synchro Bike Erg Cals
60 Synchro T2B
60 Synchro Hang DB Snatch
-Then-
180' Synchro DB Farmer Carry Lunges

Score = Time or reps completed at cap

14-16 DB: 35/25
17-19 DB: 50/35
Masters 35-39 DB: 50/35
Masters 50+ DB: 35/25

For Time - 9:00 Cap

10 Rounds - Alternating Full Rounds

7 Shoulder To Overhead
49 DU's

Score = Time or Reps Completed

14-16 STOH Load: 135/95
17-19 STOH Load: 155/105
Masters 35-39 STOH Load: 155/105
Masters 50+ STOH Load: 135/95

For Time - 20:00 Cap

Accumulate:

*6 - 400m Runs

50 Double DB Box Step-Overs
100 GHD Sit-Ups
100 Double DB Squats
210' Handstand Walk

Score = Time Completed

*1 Partner running at all times until all 8 runs are
completed. Partners must switch off after each
run and continue chipping away at movements.

Once runs are complete, any athlete may switch
at any time to complete the work.

14-16 DB: 35/25
17-19 DB Load: 50/35
Masters 35-39 DB Load: 50/35
Masters 50+ DB Load: 35/25

5 Rounds For Time - 24:00 Time Cap

600 meter Run

6 Ring MU

6 Snatch

Tie-Break:  Time to complete the last snatch of the 3rd round

Score = Time or Reps Completed at Cap

Pro Snatch: 165 lbs/115 (75/52 kgs)

Challenger Snatch:  145 lbs/100 lb (66/45 kgs)

For Time:   10-Minute Cap

8-6-4-2 Sandbag Cleans

Between Each Round:

30 GHD Sit Ups

*100’ (30 m) Handstand Walk

*25' Unbroken

Tiebreak:  Time to complete the Handstand Walk in the Round of 6 Cleans

Score = Time or reps completed at time cap

Pro Sandbag: 200/150 lb (91/68 kg)

Challengers:  (150/100 lb) (68/45 kg)

6 Rounds For Time:  12:00 CAP

8 - Pull Ups

6 - Chest to Bar Pull-ups

4 - Bar Muscles Ups

*Front Squats

*Rounds 1-4: 8 - Front Squats

*Round 5: 6 - Front Squats

*Round 6: 4 - Front Squats

Tiebreak:  Time to complete Round 4

Score = Time or reps completed at time cap

Pro Front Squat:

Rounds 1-4: 8 - Front Squat 245/170 lbs (111/77 kgs) 

Round 5: 6 - Front Squats 265/185 lbs (120/83 kgs) 

Round 6: 4 - Front Squats 285/200 lbs (129/91 kgs)

Challenger Front Squat:

Rounds 1-4: 8 - Front Squat (225/155 lb) (102/70 kg)

Round 5: 6 - Front Squats (245/170) (111/77 kg)

Round 6: 4 - Front Squats (265/185) (120/83 kg)

For Load:  4a:  0:00-8:00

1-Rep Max Jerk

~ 2 min rest ~

For Time:  4b:  10:00-16:00

25/20/15 Cal Echo Bike (Men)

18/15/12 Cal Echo Bike (Women)

50 ft (15m) Sled Push after each round

Pro Sled: 215/170 lb (98/77 kg)

Challenger Sled:  190/145 lb (86/66 kg)

4a Tiebreak:  4b Time

4b Tiebreak:  4a Weight

4a Score:  Heaviest Weight Completed

4b Score:  Time or reps completed at time cap

For Load:  4a:  0:00-8:00

1-Rep Max Jerk

~ 2 min rest ~

For Time:  4b:  10:00-16:00

25/20/15 Cal Echo Bike (Men)

18/15/12 Cal Echo Bike (Women)

50 ft (15m) Sled Push after each round

Pro Sled: 215/170 lb (98/77 kg)

Challenger Sled:  190/145 lb (86/66 kg)

4a Tiebreak:  4b Time

4b Tiebreak:  4a Weight

4a Score:  Heaviest Weight Completed

4b Score:  Time or reps completed at time cap

For time:  14-Minute CAP

10 Rounds For Time

1 Legless Rope Climb

1 Rope Climb

50’ (15m) Yoke Carry

Tiebreak:  Time to complete round 5

Score = Time or reps completed at time cap

Pro Yoke: 445/315 lb (202/143 kg)

Challenger Yoke:  425/295 lb (193/134 kg)

For time:  8-Minute CAP

40/30 Calorie Row

30 Burpee over Ballistic Blocks

20 Double Dumbbell Thruster

50 ft (15m) Double Dumbbell Overhead Walking Lunge

Tiebreak:  Time after completion of burpees

Score = Time or reps completed at time cap

Pro DB: 70/50 lb (32/23 kg)

Challenger DB: 50/35 lb (23/16 kg)

For Time - 15:00 Cap

M/M Pairs
30 Synchro Burpee Box Jump Overs - 24"/20" All Divisions
15 Cleans

-Then-

F/F Pairs
30 Synchro BBJO
15 Cleans

-Then-

M/M Pairs
30 Synchro BBJO
15 Snatch

-Then-

F/F Pairs
30 Synchro BBJO
15 Snatch

Score = Time or reps completed at time cap

Clean Load:

Elite: 255/175
Intermediate: 205/135
Scaled: 165/115

Snatch Load:

Elite: 205/135
Intermediate: 155/105
Scaled: 135/85

For Time - 10:00 Cap

3 Rounds
20 Worm Thrusters
20 Synchro C2B Each in M/F Pairs

*The 2 athletes that aren't doing the Pull-Ups
are accumulating Echo Bike Calories. Pairs then
switch and the other Pair completes Pull-Up set.
Once all 3 rounds are completed,
all 4 team members can rotate on Echo Bike
for the remainer of the 10:00 window for Event 3 Score.

Event 2: Time or Reps Completed
Event 3: Total Cals

Intermediate: 15 Thrusters and 15 C2B
Scaled: 20 Worm Squats and 20 Pull-Ups - No Synchro

For Time - 10:00 Cap

3 Rounds
20 Worm Thrusters
20 Synchro C2B Each in M/F Pairs

*The 2 athletes that aren't doing the Pull-Ups
are accumulating Echo Bike Calories. Pairs then
switch and the other Pair completes Pull-Up set.
Once all 3 rounds are completed,
all 4 team members can rotate on Echo Bike
for the remainer of the 10:00 window for Event 3 Score.

Event 2: Time or Reps Completed
Event 3: Total Cals

Intermediate: 15 Thrusters and 15 C2B
Scaled: 20 Worm Squats and 20 Pull-Ups - No Synchro

For Time - 18:00 Cap

*M/F Pair Conga Line
60 (Elite)/50 (Intermediate)/40 (Scaled) Synchro Bike Erg Cal
60/50/40 Synchro T2B
60/50/40 Synchro Hang DB Snatch
-Then-
180' Worm Lunge as a Team (90' for scaled)

Score = Time or Reps Completed

*M/F Pair 2 can start Bike Erg
once Pair 1 has moved onto Toes 2 Bar

Elite Teams: DB - 70/50 and 60 reps each movement
Intermediate Teams: DB - 50/35 and 50 Reps Each Movement
Scaled Teams DB: 35/25 and 40 Reps Each Movement - No Synchro T2B or DB snatch and 90' Worm Lunge as a Team

For Time - 9:00 Cap

F/F Pair:
20 Synchro Bar MU's
15 STOH

M/M Pair at the same time:
50 Cal Synchro Row

-THEN-

M/M Pair:
20 Synchro Bar MU's
15 STOH

F/F Pair at the same time:
40 Cal Synchro Row

Score = Time or Reps Completed

Elite Teams:  225/155
Intermediate Teams: 165/115 and 20 Bar MU's (no synchro)
Scaled Teams:  135/85 / Synchro Burpee Jumping Pull-Ups

For Time - 20:00 Cap

Accumulate:

*8 - 400m Runs in alternating M/F Pairs

50 M/F Pair Double DB Box Step-Overs

200 GHD Sit-Ups

100 M/F Pair Synchro Double DB Squats

420' Handstand Walk - Any Athlete (10' increments)

*1 Pair running at all times.
1 Pair chipping away at reps at all times.
Switch after each 400m run is complete.
Both partners must complete run before switching

Once runs are complete, any athlete may switch
at any time to complete the work.

Elite Teams DB: 70/50
Intermediate Teams DB: 50/35
Scaled Teams DB: 35/25 - no HS Walk