Home

COMPETE

VOLUNTEERS

PARTNERS

  • Español

ELITE INDY

INFO THE MAD BEGINING

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the box to complete 15 box jump overs. Then move to the sandbag to perform 30 squats, advancing every 15 reps. The athlete will then move to the GHD to perform 45 sit-ups (females to a 6” riser). Then advance to the designated pistols box to perform 30 pistols, advancing every 15 reps. The athlete will then move to the parallettes to perform 15 deficit strict HSPU. Then move to the bike to perform 60/48 calories. The athlete will then work backwards through the chipper, performing 15 deficit strict HSPU, 30 pistols (advancing every 15 reps), 45 GHD sit-ups (females to a 6” riser), 30 sandbag squats (advancing every 15 reps) and finally 15 box jump overs. At the completion of the 15th box jump over the athlete will sprint to the finish. Time will stop when the athlete has reached the finish mat.

INFO THE MAD BEGINING

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the box to complete 15 box jump overs. Then move to the sandbag to perform 30 squats, advancing every 15 reps. The athlete will then move to the GHD to perform 45 sit-ups (females to a 6” riser). Then advance to the designated pistols box to perform 30 pistols, advancing every 15 reps. The athlete will then move to the parallettes to perform 15 deficit strict HSPU. Then move to the bike to perform 60/48 calories. The athlete will then work backwards through the chipper, performing 15 deficit strict HSPU, 30 pistols (advancing every 15 reps), 45 GHD sit-ups (females to a 6” riser), 30 sandbag squats (advancing every 15 reps) and finally 15 box jump overs. At the completion of the 15th box jump over the athlete will sprint to the finish. Time will stop when the athlete has reached the finish mat.

INFO FACILITO

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the pull up rig and complete 42 C2B pull ups. Then the athlete will progress to the first barbell and complete 21 snatches (advancing the barbell every 7 reps). Upon completion of the 21 snatches, the athlete will move back to the pull-up rig to complete 30 C2B and then advance to the second barbell to complete 15 snatches (advancing the barbell every 5 reps). Upon completion of the 15 snatches, the athlete will move back to the pull-up rig to complete 18 C2B and then advance to the final barbell to complete their final set of 9 snatches (advancing every 3 reps). At the completion of the 9th snatch, the athlete will go over their barbell and sprint to the finish mat. Time will stop when the athlete has reached the finish mat.

INFO FACILITO

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the pull up rig and complete 42 C2B pull ups. Then the athlete will progress to the first barbell and complete 21 snatches (advancing the barbell every 7 reps). Upon completion of the 21 snatches, the athlete will move back to the pull-up rig to complete 30 C2B and then advance to the second barbell to complete 15 snatches (advancing the barbell every 5 reps). Upon completion of the 15 snatches, the athlete will move back to the pull-up rig to complete 18 C2B and then advance to the final barbell to complete their final set of 9 snatches (advancing every 3 reps). At the completion of the 9th snatch, the athlete will go over their barbell and sprint to the finish mat. Time will stop when the athlete has reached the finish mat.

INFO LIFTING TEST

DESCRIPTION & FLOW

This workout begins with all athletes on their respective platforms with an empty barbell. At the sound of the beep, there will be a 60 second loading window for all athletes to load the desired weight for the first round. At the sound of the next beep, the athletes in ODD lanes will have 90 seconds to  complete 50 heavy double-unders behind the platform and then attempt to perform one successful clean and jerk in the remaining time within the 90 second window. At the completion of the 90 second window, athletes on ODD platforms will load their barbells for the next round and announce their weight. During this 90 second resting window, EVEN lanes will begin their first round and have 90 seconds to  complete 50 heavy double-unders behind the platform and then attempt to perform one successful clean and jerk in the remaining time within the 90 second window. The athlete may attempt the clean and jerk as many times as possible within the window until successful but may not change the weight within that round. Additionally, an athlete may not reduce weight at any point.

INFO LIFTING TEST

DESCRIPTION & FLOW

This workout begins with all athletes on their respective platforms with an empty barbell. At the sound of the beep, there will be a 60 second loading window for all athletes to load the desired weight for the first round. At the sound of the next beep, the athletes in ODD lanes will have 90 seconds to  complete 50 heavy double-unders behind the platform and then attempt to perform one successful clean and jerk in the remaining time within the 90 second window. At the completion of the 90 second window, athletes on ODD platforms will load their barbells for the next round and announce their weight. During this 90 second resting window, EVEN lanes will begin their first round and have 90 seconds to  complete 50 heavy double-unders behind the platform and then attempt to perform one successful clean and jerk in the remaining time within the 90 second window. The athlete may attempt the clean and jerk as many times as possible within the window until successful but may not change the weight within that round. Additionally, an athlete may not reduce weight at any point.

INFO EL PARQUE

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will complete a 5K run while wearing a plate carrier (45/35 lbs) exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. Time will stop when the athlete has crossed the finish line with the plate carrier.

INFO EL PARQUE

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will complete a 5K run while wearing a plate carrier (45/35 lbs) exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. Time will stop when the athlete has crossed the finish line with the plate carrier.

 

INFO THE BURPEE MAKER

DESCRIPTION & FLOW

This workout consists of five sets of a two minute window to complete a buy-in of 16/12 calories on the rower and 12 thrusters and as many bar facing burpees as possible in the remaining time. There will be a one minute reset in between each set.  

This workout begins with the athlete seated on the rower with their hands off the handlebar. At the sound of the beep, the athlete will complete 16 calories for the men and 12 for the women. The athlete will then advance to the barbell to complete 12 thrusters. Once completed, the athlete will complete as many bar facing burpees as possible in the remaining time within the two minute window. At the end of the two minutes, the one minute reset will begin and the athlete will return to the rower with hands off the handlebar to begin the next set. This pattern will be repeated an additional four sets OR until the athlete completes 75 bar facing burpees. The athlete will advance their barbell after they have completed 20, 40, 60, and 70 cumulative bar facing burpees. Once the athlete completes 75 bar facing burpees, they will sprint to the finish. Time will stop when the athlete has reached the finish mat.

INFO THE BURPEE MAKER

DESCRIPTION & FLOW

This workout consists of five sets of a two minute window to complete a buy-in of 16/12 calories on the rower and 12 thrusters and as many bar facing burpees as possible in the remaining time. There will be a one minute reset in between each set.  

This workout begins with the athlete seated on the rower with their hands off the handlebar. At the sound of the beep, the athlete will complete 16 calories for the men and 12 for the women. The athlete will then advance to the barbell to complete 12 thrusters. Once completed, the athlete will complete as many bar facing burpees as possible in the remaining time within the two minute window. At the end of the two minutes, the one minute reset will begin and the athlete will return to the rower with hands off the handlebar to begin the next set. This pattern will be repeated an additional four sets OR until the athlete completes 75 bar facing burpees. The athlete will advance their barbell after they have completed 20, 40, 60, and 70 cumulative bar facing burpees. Once the athlete completes 75 bar facing burpees, they will sprint to the finish. Time will stop when the athlete has reached the finish mat.

INFO RAP-AIR-UP

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform the HSW course towards the start mat. The athlete will then advance to the ski erg to complete 20 calories (men) / 15 calories (women) and then advance to the rings to perform 12 (men) / 9 (women) ring muscle ups. After completing the RMUs, the athlete will return to the HSW course and complete it towards the finish mat and advance the chess piece. The athlete will complete rounds two and three in the same fashion and sprint to the finish mat once the HSW course is complete. Time will stop when the athlete has reached the finish mat.

INFO RAP-AIR-UP

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform the HSW course towards the start mat. The athlete will then advance to the ski erg to complete 20 calories (men) / 15 calories (women) and then advance to the rings to perform 12 (men) / 9 (women) ring muscle ups. After completing the RMUs, the athlete will return to the HSW course and complete it towards the finish mat and advance the chess piece. The athlete will complete rounds two and three in the same fashion and sprint to the finish mat once the HSW course is complete. Time will stop when the athlete has reached the finish mat.

THE IBERUS AND THE FLIP

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the runner to perform 400 meters. Upon completion of the 400 meters, the athlete will move to the rope to perform 3 legless rope climbs (females will do 1 legless and 2 regular rope climbs), then run past the Iberus, turn around, and perform 8 Iberus flips (flipping towards the start mat). Once the 8 Iberus flips are completed, the athlete will move back to the rope to perform 2 legless rope climbs (females: 1 legless and 1 regular rope climb) and then 5 Iberus flips (flipping towards the finish mat). Once the 5 Iberus flips are completed, the athlete will move back to the rope to perform 1 legless rope climb and then a final 3 Iberus flips (flipping towards the finish mat). Once the final 3 Iberus flips are completed, the athlete will sprint to the finish mat. Time will stop when the athlete has reached the finish mat.

INFO THE IBERUS AND THE FLIP

DESCRIPTION & FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the runner to perform 400 meters. Upon completion of the 400 meters, the athlete will move to the rope to perform 3 legless rope climbs (females will do 1 legless and 2 regular rope climbs), then run past the Iberus, turn around, and perform 8 Iberus flips (flipping towards the start mat). Once the 8 Iberus flips are completed, the athlete will move back to the rope to perform 2 legless rope climbs (females: 1 legless and 1 regular rope climb) and then 5 Iberus flips (flipping towards the finish mat). Once the 5 Iberus flips are completed, the athlete will move back to the rope to perform 1 legless rope climb and then a final 3 Iberus flips (flipping towards the finish mat). Once the final 3 Iberus flips are completed, the athlete will sprint to the finish mat. Time will stop when the athlete has reached the finish mat.