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STRUCTURE: 4 Rounds of 400m Row, 80 Double Unders, and 12 Double Dumbbell Hang Squat Cleans

STIMULUS: A grippy threshold workout- Rounds taking athletes 3:00 – 4:30

STRATEGY: Athletes should pace on the row if needed, stay loose on the Double Unders, and hold on for 1-2 sets on the Double Dumbbell Hang Squat Cleans

SCORING: This workout if for time and should take athletes 12 – 18 minutes to complete

SCALING: Today we are keeping the row distance the same for both men and women. Athletes should be able to finish the row in 2:00- scale distance if needed. Athletes should choose a dumbbell weight that will be a challenge to hold on to for 12 unbroken Double Dumbbell Hang Squat Cleans.


-Athletes should focus on driving through their legs and loose hands on the row saving grip strength for Double Dumbbell Hang Squat Cleans

-Control heart rate on Double Unders taking 1-2 quick breaks if needed

-Athletes should shoot for unbroken on Double Dumbbell Hang Squat Cleans knowing we can recover on the row


“Double Stuffed” (Time)


4 Rounds For Time:

400 Meter Row

80 Double Unders (120 Singles)

12 Dumbbell Hang Squat Cleans

20 min Time Cap


400m Row or Bike 800m




60+-15/10# Hang Power Cleans, 80 Singles

Basics-200m Run, 30 Jump Ropes, 12 Light DB HPC