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STRUCTURE: Athletes will complete 7 Rounds on the 3:00 of a 200 Meter Sandbag Run, 12 Toes to Bar, and 9 Deadlifts.

STIMULUS: “MAY I HAVE ANOTHER” is a Threshold workout

STRATEGY: Athletes should complete the Sandbag Run in under 1:00, Toes to Bar in under 1:00 and Deadlifts in under 0:30. Giving athletes at least 0:30 of rest.

SCALING: Athletes should pick a number of Toes to Bar they can do in 1-3 sets and a Deadlift weight they can do in 1-2 sets.

SCORING: Athletes will enter in split times for all 7 Rounds. Their score will be athletes’ Slowest Time.


-Athletes should Sandbag Run at a steady pace that allows them to quickly transition in to Toes to Bar

-Athletes should focus on holding on for big sets on Toes to Bar and Deadlifts


“May I Have Another” (Time)


On the 3:00 x 7 Rounds:

200 Meter Med Ball Run

12 Toes to Bar

9 Deadlifts

*Score = Slowest Time.


Row 250m Set Damper to 10

RX+-20/14#, 185/135#

RX -20/14#, 155/105#

50-59-14/10#, 135/95#, Hanging KR

60+ -10/6#, 105/75#, Sit ups

Basics-150m Row, 6 Sit Ups, 6 DL