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STRUCTURE: Athletes will complete on the 3:00 400 Meter Run and 12 Chest to Bar Pull Ups for 7 Rounds.

STIMULUS: “CONCRETE JUNGLE” is a Threshold workout.

STRATEGY: Athletes should be able to complete a 400 Meter run in under 2:00 and Chest to Bar Pull Ups in under 0:30. Leaving athletes with 0:30 of rest between rounds.

SCALING: If needed athletes should reduce the running distance to something they can finish in 2:00 and the Pull Ups to a variation or rep range that they can complete in a maximum of 2 sets with one quick break.

SCORING: Athletes will enter all 7 split times. Their score will be the Sum Total Time of their split times.


-Athletes should push the Run

-Athletes should be able to start Pull Ups as soon as they complete their Run

-Athletes should try to chalk up during their rest and not when they return from their Run


“Concrete Jungle” (7 Rounds for time)


On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull Ups


500m Row or 1000m Bike

RX+-Chest to Bar Pull Ups

RX -As Written

50-59 -Jumping Pull Ups

60+ -Ring Rows

Basics-200m Row and 6 Ring Rows