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STRUCTURE: Part 1 athletes will complete 5×6 Back Squat in a 15 Minute window. Part 2 athletes will AMRAP 15: 7 Bar Muscle Ups (or Pull Up variation), 50 Wall Balls, and 1,000 Meters on the Bike.

STIMULUS: “THROW IT BACK” is a Threshold workout.

STRATEGY: Bar Muscle Ups/Pull Ups should be done in under 1:30, Wall Balls in under 2:30, and 1,000 Meters on the Bike in under 2:30.

SCALING: Athletes should choose a number of Bar Muscle Ups or Pull Up variation that they can complete in a maximum of 3 sets.

SCORING: Part 1 athletes will log all 5 sets and their score will be athletes’ Lightest Load (to encourage consistency across all 5 sets). Part 2 is scored by completed Rounds + Reps in 15 Minutes. Athletes should aim for 2+ Rounds.


-Athletes should focus on completing BMU or Pull Ups in 2-3 sets

-Quick breaks on the Wall Balls: 5 sets of 10, 12-11-10-9-8, 15-15-10-10, 20-10-10

-Get right on the Bike and get the pedals moving

-Athletes should pace the Bike so that they are ready to get right into Bar Muscle Ups or Pull Ups


5: Back Squat (LIGHTEST LOAD)


“Throw it Back (AMRAP – Rounds and Reps)



7 Pull Ups

50 Wall Balls

1,000 Meter Bike


500m Row or 400m Run

RX+-7 Bar Muscle Ups, 20/14#, 10/9′

RX-20/14#, 10/9′

50-59-14/10#, 10/8′, Jumping PU

60+-10/6#, 10/8′, Ring Rows

Basics-8 AMRAP, Ring Rows, 20 WB, 200m Row