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STRUCTURE: Athletes will complete 5 Rounds For Time of 1,000 Meter Bike, 50 Double Unders, and 15-12-9-6-3 S Ring Dips.

STIMULUS: “PUSHING ME AWAY” is a Threshold workout.

STRATEGY: Athletes should be able to complete a 1,000 Meter Bike in under 2:30, 50 Double Unders in unders 1:00 and 3 Ring Dips in under 30 seconds.

SCALING: Athletes can reduce the Bike distance, cap Double Under practice at 1:00, and use a band on Ring Dips or modify to Triangle Push Ups or Parallette Dips

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish the workout in 20-25 Minutes.


-Athletes can push the pace on the Bike

-Athletes should breathe and relax shoulders/grip during Double Unders

-Athletes should start with small quick sets on Ring Dips


“Pushing Me Away” (Time)


5 Rounds For Time:

1,000 Meter Bike

50 Double Unders (75 singles)

15-12-9-6-3 Ring Dips

27 min Time Cap

**Scale for Ring Dips is Triangle Push Ups or Parallette Dips


400m Run or 500m row

RX+-Same as RX

RX-As Written

50-59-Triangle PU on knees, or Parl Dips

60+-Triangle PU on knees, or Parl Dips, 50 Singles

Basics-250m Row, 25 Jump Ropes, Parl Dips, 8-6-4-3-1