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STRUCTURE: “HORSESHOES” 5 Rounds of 12 Toes to Bar, 15 Double Dumbbell Hang Cleans, and a 21/15 Calorie Assault Bike

STIMULUS: A grippy threshold workout. Rounds should take athletes 2:30 – 3:30 to complete

STRATEGY: Athletes should finish Toes to Bar and Hang Cleans in under 1:00 each.

SCALING: Athletes should choose a Toes to Bar variation and rep range that allows them to take quick breaks and not get stuck staring at the bar. Athletes should choose a weight for the Hang Cleans hat they complete in 1-2 sets

SCORING: Today’s workout is scored for time and should take athletes 12- 18 minutes



Athletes main focus will be managing grip fatigue

Athletes should commit to a realistic break up strategy for Toes to Bar in the first round

Athletes should move fast on the Hang Cleans with minimum of one quick break

Biking at a pace that allows athletes to get right into Toes to Bar


“Horseshoes” (Time)


5 Rounds For Time:

12 Toes to Bar

15 Double Dumbbell Hang Cleans

21/15 Calorie Assault Bike

20 Min Time Cap


27/21 Cal Row or 300m Run


RX -35/20#

50-59-20/15#, Hanging KR

60+-15/10# Sit Ups

Basics-6 Sit Ups, Light DB FC, 10 Cal Row