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STRUCTURE: Athletes will complete as many rounds of 8 Alternating Dumbbell Snatches, 8 Toes to Bar, and 250 Meter Row as possible in 20 Minutes.

STIMULUS: “MIND YOUR BUSINESS” is a Threshold workout.

STRATEGY: Athletes should be able to complete 1 Round in under 2:30; aiming for a minimum of 8 Rounds Total. Athletes should be able to complete the 250 Meter Row in under 1:15. Athletes should be able to complete 8 Dumbbell Snatches and 8 Toes to Bar in under 1:00.

SCALING: Athletes should choose a Dumbbell Load they can maintain unbroken sets of Dumbbell Snatches. Athletes should choose a number of Toes to Bar they can complete in 1-2 sets. Athletes should choose a Row distance they can hold a 2:30 pace or faster.

SCORING: Athletes’ score will be Rounds + Reps. Every Meter = 1 Rep. Athletes should aim to complete * 8-10+ Rounds.*



-Athletes can break this up into 4 sets of 5 Minutes.

-The first 10 Minutes we are looking for athletes to move at a moderate pace.

-From 10-15 Minutes we can coach athletes to start picking up their transition pace between movements.

-The final 5 Minutes we can coach athletes to real push the pace and “kick it in strong”: fast transitions and a close to maximal effort on the Row.


“Mind Your Business” (AMRAP – Rounds and Reps)



8 Alternating Dumbbell Snatches

8 Toes to Bar

250 Meter Row

Each meter = 1 Rep


500m Bike or 200m Run


RX -35/20#

50-59-20/15#, Hanging KR

60+-15/10#, Sit Ups

Basics-10 AMRAP, 10/8#, Sit Ups