Get ready for next year and train like a beast with this compete list of each of the 2018 WZA Indy Workouts and Video!
Including all modification for Elite through Adaptive Divisions.
WOD 1 – PowerDot 7K
All Divisions: A 7 kilometer run.
Wreck Bag Mile
All divisions: 1 mile run with Wreck Bag
Progenex Bar Complex
For Time | 5min Time-Cap | Complete the following:
3 Hang Cleans, 3 Front Squats, 3 Shoulder to Overhead
2 Hang Cleans, 2 Front Squats, 2 Shoulder to Overhead
1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead
Elite
275, 185lbs
295, 195lbs
315, 205lbs
Rx, Master’s 35-39, 40-44
245, 165lbs
265, 175lbs
285, 185lbs
Intermediate, Y 16-18, Master’s 45-49, 50+
225, 155lbs
245, 165lbs
265, 175lbs
50+
185, 135lbs
205, 145lbs
225, 155lbs
13-15, Scaled
155, 105lbs
175, 115lbs
195, 125lbs
Assault Fitness Triplet
For Time | 12min Time cap | Complete the following, 3 rounds for time:
Ring Muscle-ups
Power Snatches
Calorie Bike
Elite
9 Ring Muscle-ups
12 Power Snatches (115, 80)
15 Calorie Bike
Rx, Master’s 35-39, 40-44
9/7 Ring Muscle-ups
12 Power Snatches (115, 80)
15 Calorie Bike
Intermediate, Y 16-18, Master’s 45-49, 50+, 13-15
6/4 Ring Muscle-ups (Women 50+ – option for Jumping Ring Muscle-ups = +60min to total time)
12 Power Snatches (115, 80) 13-15- (75, 55)
15 Calorie Bike
Scaled
9 Jumping Ring Muscle-ups
12 Power Snatches (75, 55)
15 Calorie Bike
IceAge Meals Strong Swim
For Time | 21min Time cap | Complete the following, 2 rounds for time:
200m Swim
Air Squats
10 Sandbag Cleans
50m Sandbag Bear Hug Carry
Adaptive – Swim, for time
Elite, Rx, 35-39, 40-44
200m Swim
150 Air Squats
10 Sandbag Cleans (200, 150#)
50m Sandbag Bear Hug Carry
Intermediate, 16-18, 45-49
200m Swim
150 Air Squats
10 Sandbag Cleans (150, 100#)
50m Sandbag Bear Hug Carry
50+, 13-15, Scaled
200m Swim
100 Air Squats
10 Sandbag Cleans (100, 75#)
50m Sandbag Bear Hug Carry
Adaptive
Rx Standing – 600m Swim
Rx Seated – 400m Swim
Scaled Standing – 400m Swim
Scaled Seated – 200m Swim
Peak360 Pull & Push
For Time | 7min Time cap | Complete the following, for time:
Pull-ups
100ft Heavy Sled Push
Chest-to-Bar
100ft Heavy Sled Push
Bar Muscle-ups
100ft Heavy Sled Push
Elite, Rx, 35-39, 40-44
45 Pull-ups
100ft Sled Push
30 Chest-to-Bar
100ft Sled Push
15 Bar Muscle-ups
100ft Sled Push
Intermediate, 16-18, 45-49, 50+
36 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups (50+ Women -6 Bar Muscle-ups)
100ft Sled Push
13-15
27 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups
100ft Sled Push
Scaled
15 Pull-ups
100ft Sled Push
15 Pull-ups
100ft Sled Push
15 Pull-ups
100ft Sled Push
ROMWOD Up & Down Dog Chipper
For Time | 8min Time cap | Complete the following, for time:
Wallballs
Toes-to-bar/ Knees-to-elbows
Burpee Box Jump Overs
Toes-to-bar/ Knees-to-elbows
Wallballs
Elite, Rx, 35-39, 40-44
40 Wallballs (30, 20#)
30 Toes-to-bar
20 Burpee Box Jump Over (24′, 20′)
30 Toes-to-bar
40 Wallballs
Intermediate, 16-18, 45-49, 50+
35 Wallballs (30, 20#)
25 Toes-to-bar
15 Burpee Box Jump Over (24′, 20′)
25 Toes-to-bar
35 Wallballs
13-15
30 Wallballs (20, 14#)
20 Toes-to-bar
10 Burpee Box Jump Over (24′, 20′)
20 Toes-to-bar
30 Wallballs
Scaled
30 Wallballs (20, 14#)
20 Toes-to-bar
10 Burpee Box Jump Over (24′, 20′)
20 Toes-to-bar
30 Wallballs
2018 RPM Chipper
For Time | 20min Time cap | Complete the following, for time:
50 Deadlifts
40/30 Ring Dips or HR Push-ups
30 Alt. DB Squat Snatches
200 Weighted RPM Scout Double-unders
100ft Handstand Walk
*150m Trueform Run before each mov’t
Elite, Rx, 35-39, 40-44
50 Deadlifts (225, 155#)
40/30 Ring Dips
30 Alt. DB Squat Snatches (70, 50#)
200 Weighted RPM Scout Double-unders
100ft Handstand Walk
*150m Trueform Run before each mov’t
Int., 16-18, 45-49
50 Deadlifts (185, 135#)
40 reps (20 Ring Dips + 20 HR Push-ups)
30 Alt. DB Squat Snatches (60, 40#)
200 Weighted RPM Scout Double-unders
45-49 – 100ft Handstand Walk | Int, 16-18 – Single-Arm DB OH Walking Lunge
*150m Trueform Run before each mov’t
13-15
50 Deadlifts (155, 105#)
40 reps (20 Ring Dips + 20 HR Push-ups)
30 Alt. DB Squat Snatches (40, 30#)
200 Weighted RPM Scout Double-unders
100ft Single-Arm DB Overhead Walking Lunge
*150m Trueform Run before each mov’t
Scaled
50 Deadlifts (155, 105#)
40 HR Push-ups
30 Alt. DB Squat Snatches (40, 30#)
200 Jumps (100 Single-unders + 100 Double-unders)
100ft Single Arm Dumbbell Overhead Walking Lunge
*150m Trueform Run before each mov’t
50+
50 Deadlifts (155, 105#)
40 HR Push-ups
30 Alt. DB Squat Snatches (60, 40#)
200 Weighted RPM Scout Double-unders
100ft (50ft SA DB Overhead Walking Lunge & 50ft HS Walk)
*150m Trueform Run before each mov’t
Barbells for Boobs Finale
Immediately following WOD 8, complete the following for time. | 6min Time Cap
28 Bar-facing Burpees
Rope Climbs
21 Thrusters
Elite, Rx, 35-39
28 Bar-facing Burpees
7 Rope Climbs
21 Thrusters (155, 105#)
Intermediate, 40-44, 45-49, 50+, 16-18
28 Bar-facing Burpees
5 Rope Climbs
21 Thrusters (125, 95#)
Youth 13-15, Scaled
28 Bar-facing Burpees
3 Rope Climbs
21 Thrusters (105, 75#)
