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STRUCTURE: AMRAP20: 5 Strict Pull-Ups, 10 Dumbbell Snatches, and 15 Lateral Dumbbell Burpees.

STIMULUS: “INDY 500” is a Threshold workout.

STRATEGY: Pull-Ups should take athletes less than 0:30, Alternating Dumbbell Snatches should take athletes less than 0:45, and the Lateral Dumbbell Burpees should take athletes less than 1:15.

SCALING: Athletes should choose a number of Pull-Ups they can do in 1-2 sets and a Dumbbell weight that is challenging but athletes can maintain a steady pace with singles.

SCORING: Athletes’ scores will be Round + Reps completed in 20 Minutes. Athletes should aim to get 7-9 Rounds


-Athletes should break in the beginning rounds of Pull-Ups if they see themselves breaking up in later rounds

-Athletes can do steady singles on the Alternating Dumbbell Snatches

-Athletes can use Lateral Dumbbell Burpees as a pacer in the beginning rounds and increase speed in later rounds

“Indy 500” (AMRAP – Rounds and Reps)

“INDY 500”


5 Pull-ups

10 Alternating Dumbbell Snatches

15 Lateral Dumbbell Burpees



50-59-35/20#, Jumping Pull Ups

60+-20/15#, Ring Rows

Basics-10 AMRAP 5 Ring Rows, , 10 DB Snatches, 10 Burpees