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STRUCTURE: Today we will give athletes a 15 Minute window to build to a Heavy 3 on Front Squat (can be out of the rack). Then, 3 Rounds of 10 Front Squats (from the floor), 20 Toes to Bar, and 50 Double Unders.

STIMULUS: “HEARTACHE” is a Threshold workout.

STRATEGY: Athletes should complete Front Squats in under 1:00. Athletes should complete Toes to Bar in under 2:00. Athletes should aim to complete Double Unders in 1:00 or less.

SCALING: Athletes should choose a challenging Front Squat weight that can be done in 2 sets. Athletes should choose a number of Toes to Bar they can complete in 4 sets maximum.

SCORING: Part 1 will be scored for Heaviest Load. Part 2 will be scored for Time. Athletes should aim to complete “HEARTACHE” in 12-15 minutes.


-Pace and breathe on the Front Squats. Athletes do not need to cycle the front squats fast today.

-Find a sustainable Toes to Bar break up strategy that minimizes time spent staring at the bar.

-Break before you need to if you need to on the Double Unders


3: Front Squat (15 min to build Heavy 3)


“Heartache” (Time)


3 Rounds For Time:

10 Front Squats

20 Toes to Bar

50 Double Unders (75 Singles)

Time Cap 17 min





Basics-Light FS, Sit Ups, 50 Jump Ropes