WORKOUTS

Indy Workouts

Each year WZA seeks to provide a competitive, fun, & memorable experience to athletes, which begins with the workouts. From the Online Challenge to the Miami event, find all previous and current workouts below.

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WOD 1 | Assault on Fran

  • For time:
  • Thrusters
  • Pull-ups
  • Assault Bike Calories

Breakdown by division:

Elite Individual-

  • Rep scheme: 21 - 15 - 9
  • Thrusters (135, 95)
  • Chest-to-bar Pull-ups
  • Assault Bike Calories

Rx Individual, International Cup, Master's 35-39, Master's 40-44-

  • Rep scheme: 21 - 15 - 9
  • Thrusters (115, 85)
  • Chest-to-bar Pull-ups
  • Assault Bike Calories

Intermediate Individual, Master's 45-49, Master's 50+- 

  • Rep scheme: 21 - 15 - 9
  • Thrusters (95, 65)
  • Regular Pull-ups
  • Assault Bike Calories

Scaled Individual & Youth 16-18- 

  • Rep scheme: 15 - 12 - 9
  • Thrusters (95, 65)
  • Regular Pull-ups
  • Assault Bike Calories

Youth 10-12-

  • Rep scheme: 15 - 12 - 9
  • Thrusters (45, 35)
  • Regular Pull-ups
  • Assault Bike Calories

Youth 13-15-

  • Rep scheme: 15 - 12 - 9
  • Thrusters (65, 45)
  • Regular Pull-ups
  • Assault Bike Calories


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