indianapolis PRO 1 Workouts
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indianapolis PRO 1
5 Rounds For Time
600m Run (.37 miles)
6 Ring Muscle Ups
6 Snatches
Pro 75/52 kgs (165/115 lbs)
Challenger 66/45 kgs (145/100 lbs)
TIME CAP: 24
indianapolis PRO 2
For Time
8-6-4-2 Sandbag Cleans
Between rounds
30 GHD Sit Ups
30m (100 ft) Handstand Walk
Pro 91/68 kgs (200/150 lbs)
Challenger 68/45 kgs (150/100 lbs)
TIME CAP: 10
indianapolis PRO 3
6 Rounds For Time
8 Pull Ups
6 Chest to Bar Pull Ups
4 Bar Muscles Ups
Rounds 1-4: 8 FRONT SQUATS
Round 5: 6 FRONT SQUATS
Round 6: 4 FRONT SQUATS
PRO Weights for Front Squats
Rounds 1-4: 111/77 kgs (245/170 lbs)
Round 5: 120/84 kgs (265/185 lbs)
Round 6: 129/91 kgs (285/200 lbs)
TIME CAP: 10
CHALLENGER Weights for Front Squats
Rounds 1-4: 102/70 kgs (225/155 lbs)
Round 5: 111/77 kgs (245/170 lbs)
Round 6: 120/84 kgs (265/185 lbs)
TIME CAP: 10
indianapolis PRO 4A & B
Part A
1 RM JERK in 8 Minutes
2:00 Min Rest
Part B
25/20/15 Cal Echo Bike (Men)
18/15/12 Cal Echo Bike (Women)
15m (50 ft) Sled Push after each round
Both workouts will be worth 50 pts. 4a = 50 pts (1st) & 4b= 50 pts (1st)
Sled Weights (including the sled)
Pro: 98/77 kgs (215/170 lbs)
Challenger: 86/66 kgs (190/145 lbs)
PART B TIME CAP: 6
indianapolis PRO 5
10 Rounds For Time
1 Legless Rope Climb
1 Rope Climb
15m (50 ft) Yoke Carry
Pro 202/143 kgs (445/315 lbs)
Challenger 193/134 kgs (425/295 lbs)
TIME CAP: 14
indianapolis PRO 6
For Time
40/30 Cal Row
30 Burpees over Block
20 DB Thrusters
15m (50 ft) Double DB Overhead Walking Lunge
Pro 32/23 kgs (70/50 lbs)
Challenger 23/16 kgs (50/35 lbs)
TIME CAP: 8
WFP Director of Sport Will Moorad breaks down every Pro and Challenger workout, with Derek Forrest asking all the right questions🔥
Deep dive into the PRO1 Workouts
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