the indy

For time:

30/20 cal echo bike 

10 bar muscle ups 

75 ft db farmer carry walking lunge (70/50)

6-minute time cap

Rx Masters

For time:

30/20 cal echo bike 

5 bar muscle ups 

75 ft db farmer carry walking lunge (50/35)

6-minute time cap

Intermediate

For time:

30/20 cal echo bike  

75 ft db farmer carry walking lunge (50/35)

6-minute time cap

Novice

For time:

30/20 cal echo bike  

75 ft db farmer carry walking lunge (35/25)

6-minute time cap

Workout Flow

Athletes will start on their bikes, and a the call of "3-2-1 Go!" complete 30 or 20 calories. After the last calorie is complete athletes will move to their pull up bar to complete 10 bar muscle ups. Then the athlete will advance to their DBs where they will complete a 75' DB farmer carry walking lunge. 

Time stops when the athlete finishes their last lunge section. If an athlete is still working at the time cap, their score will be the total number of reps completed. 

Movement Standards

Echo bike

- Athlete will start on their bike and can adjust the seat as needed ahead of time. Athletes must remain seated until the monitor reads the designated number of calories. 

- Please do not adjust the monitor. 

Bar muscle ups
- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may not rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

DB Farmer Carry Walking Lunge
- The 75’ will be made up of three 25’ sections. Each section will count as a rep and must be completed without putting the DBs down. If the athlete places or drops the DBs down in the middle of a section, they must repeat the entire section.
- The DBs will be held in the athletes’ hands while arms are long at the athletes’ sides. Athletes may not rest the DBs on their thighs.
- Each lunge step begins with the feet together, and the hips and legs extended. The trailing knee must contact the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads each rep. The athlete may start each section with either leg.
- The rep is credited when the feet are together, and the hips and legs are fully extended. Stopping with both feet together at the top is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
- The section is complete when the athletes final lunge clears the 25’ line without touching it and they reach full extension at the top.
- In the event of a no rep for any reason, including moving the DBs out of position, the entire section must be repeated.

For One Total Time:

2 rounds of: 

30 wall balls (20/14)

20 toes to bar 

10 handstand push ups

2 rounds of:

30 wall balls 

10 ft handstand walk

20 chest to bar pull ups

10 ft handstand walk 

 14-minute time cap.

Intermediate and Rx Masters

For One Total Time:

2 rounds of: 

30 wall balls (20/14)

10 toes to bar 

10 double DB shoulder to overhead (50/35)

2 rounds of:

30 wall balls  

10 chest to bar pull ups

5 wall walks

14-minute time cap.

Novice

For One Total Time:

2 rounds of: 

30 wall balls (14/10)

20 toes to hip height

10 double DB shoulder to overhead (35/25)

2 rounds of:

30 wall balls  

20 ring rows

5 scaled wall walks

14-minute time cap.

Workout Flow

Athletes will start on their starting mats, and at the call of "3-2-1 Go!" advance to their medicine ball to complete 30 wall ball shots. The athlete will then advance to their pull up bar and facing the bleachers complete 20 toes to bar, before returning back to the wall to complete 10 handstand push ups. Athletes will complete a second round of these three movements. After completing their last handstand push up, athletes will complete two more rounds that consist of 30 wall balls, a 10ft handstand walk back to the rig for 20 chest to bar pulls, and another 10ft handstand walk section back to the wall to start their fourth round. 

The workout ends when the athlete completes their final handstand walk section. If an athlete is still working at the time cap, their score will be the total number of reps they have completed. 

A tiebreak time will be taken at the completion of every round. 

Movement Standards

Wall balls:
- In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
- The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Toes to bar
- The athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.
 
Toes to hip height
- The athlete must go from a full hang to having their toes clearly pass above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.

Handstand push ups

- The athlete must kick up and face away from the wall. Some portion of both the athletes’ hands must be touching the tape line before the rep may begin. The tape line is 10” from the wall and 30” wide.
- The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with only their heels touching the wall, arms, shoulder, hips, and knees fully extended.
- At the bottom, the athletes head must contact the ground. The feet do not need to remain in contact with the wall but must return to the wall at the beginning and end of each rep. Kipping or strict reps are allowed.
- The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body. The feet may be no wider than the width of the hands at lockout.

Double DB shoulder to overhead

- The DBs will start on the floor and be brought to the athlete’s shoulders with any style of clean. A rep will consist of an athlete taking the DBs from the front rack position, where the elbows are below the shoulders, and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.
- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

Handstand walk
- The 10’ handstand walk sections are made up of three 40" sections. Athletes must complete a minimum of 40" at a time.
- The athlete must kick up with both hands (entire hand) behind the first line. Kicking up on or over the line is a “no rep.” Athletes must walk forward. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
- Each 5’ section completed counts as a rep. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Athletes must handstand walk across the line; jumping both hands over the line to finish a section is not allowed.

Chest to bar pull-ups:
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.

Ring rows
- Athletes will face into the rig.
- Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 
- Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.
- A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 
- The rings will be set to a standard height.

Wall walks
- Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.
- The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.
- There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.
 
Scaled wall walks
- All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

For time:

100/80 calorie row

50 box facing burpee box jump overs (24/20")

100/80 calorie bike erg

16-minute time cap. 

All divisions will complete the above workout, with Novice divisions having the option to perform box step overs. 

Event Flow

Athletes will start on their rowers, and at the call of 3-2-1 Go! begin rowing. Once 100/80 calories have been completed, they will complete 50 box facing burpee box jump overs starting on the far side of the box and advancing their box every 10 reps. After the 50th box facing burpee box jump over is completed, athletes will move onto the bike erg to complete 100/80 calories. Time stops when the final calorie is completed. If an athlete is still working at the 16-minute time cap, their score will be the total number of reps completed. 

Movement Standards

Rowing

- Athletes may adjust the rower before the start of the event and will start on the rower. They must remain seated until the last calorie is completed. They may undo their foot straps and put the handle down early, but must remain on the seat until the monitor reads the required number of calories. 

- You may adjust the damper setting however you would like. 

- Please do not adjust the monitor. 

Box Facing Burpee Box Jump Overs

- Athletes will start on the far side of the box away from the rower. 

- The athlete will get to the floor and have chest and thighs touching at the same time while perpendicular to the box. Stepping down and up is permitted.

- The athlete will then take a two foot take off to jump onto the box, both feet must touch the top of the box before jumping or stepping off the other side. Novice divisions may step up their box jumps but still must touch both feet on top of the box. 

- The rep is credited when both the athletes feet touch the floor on the other side of the box. 

- The box will be advanced every 10 reps by sliding it backwards to the next mark. 

Bike Erg

- Athletes may adjust the bike before the start of the event. 

- Time stops when the monitor reads the required number of calories. 

- If you are still biking at the time cap, stop right at the buzzer and whatever your monitor settles on will be the marked amount of calories. Roll over calories will count. 

- Please do not adjust the monitor. 

An extra rower and bike will be set up on the floor. If a machine malfunctions your judge will pause the stopwatch and quickly move you over to the backup machine which will be located in the rig. Then resume your time when you begin working again.  

For time:

100 double unders 

27 deadlifts (155/105)

100 double unders 

21 cleans

100 double unders 

15 shoulder to overhead

100 double unders 

9 snatches 

13-minute time cap

Intermediate and Rx Masters - 70 double unders, and 135/95 lbs barbell. 

Novice - 100 single unders, and 95/65 lbs barbell. 

Workout Flow

Athletes may start with their skipping ropes in hand, at the call of 3-2-1 GO they will start at the top of the workout and work their way through the chipper style workout, not moving onto the next movement before the previous one is complete. Time stops when the ninth snatch is locked out overhead and the athlete reaches full extension. If an athlete is still working at the time cap, their score will be the total reps they have completed. 

A tiebreak time will be taken at the completion of the final rep of every barbell movement. 

Movement Standards

Double unders:
- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
 
Single unders:
- This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. A two foot jump is required, skip stepping is not allowed. 

Deadlift:
- The barbell starts on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.
- The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
- Athletes may not wear gymnastics grips or lifting straps.

Clean
- The barbell starts on the ground and is received at the shoulders in one motion. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
- Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- Any style of clean is permitted (except from the hang position): power clean, squat clean, or split clean.

Shoulder to overhead
- The barbell will start on the floor and be brought to the athlete’s shoulders with any style of clean. A rep will consist of an athlete taking the bar from the front rack position and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.
- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

Snatches
- The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
- The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

Two rep max front squat ladder. 

Workout Flow

The athlete will start at the first bar and at the call of "3-2-1 lift" will have a 30s window to complete two reps of the front squat. If successful, the athlete will have 60s to move to the next bar and repeat this pattern until they are no longer able to complete the two reps. There will be 10 total bars preloaded and set to a standard height. See notes below for further details. 

Rx:

185/125, 205/145, 225/155, 255/165, 275/175, 295/185, 305/195, 325/215, 345/225, 365/235

Rx Masters and Intermediate:

135/85, 155/105, 175/115, 195/125, 205/145, 225/165, 245/175, 265/185, 285/195, 305/205

Novice:

95/65, 115/75, 135/85, 155/105, 175/115, 195/125, 215/145, 235/155, 255/165, 275/175

Movement Standards

The rep starts from a standing position with the barbell being held in the front rack position. The athlete must pass through a full squat with their hips passing below the top of their knees. The rep is credited when the athlete is back to standing with the knees and hips extended and in line with their shoulders.

Notes

The second rep must be started by the 30s mark. 

Athletes will have 60s to transition to the next bar. 

Every rep counts. If an athlete clears the ladder, getting two reps at every bar, their score is 20. If an athlete gets 1 rep on the 10th bar, their score is 19. 

Height of the barbell will be preset to allow the shortest person in each division to reach it.