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STRUCTURE: In Part 1, athletes will have 15 Minutes to complete 6 sets of 2 Front Squats. In Part 2, athletes will complete as many rounds as possible in 12 Minutes of 3 Double Dumbbell Front Squats, 3 Pull Ups, and 3 Box Jump Overs. Athletes will add 3 reps to each movement every round.

STIMULUS: “THREE STRIKES” is a Threshold workout.

STRATEGY: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic passing movement.

SCALING: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5. Athletes should aim to get into the round of 15’s


-Athletes should hold onto unbroken sets of Double Dumbbell Front Squats

-Athletes should maintain small fast sets (3’s is a good option) on Pull Ups

-Athletes should use Box Jump Overs as a pacer from the start transitioning immediately into Double Dumbbell Front Squats



Score Heaviest Load

Front Squat


“Three Strikes” (AMRAP – Rounds and Reps)



3 Double Dumbbell Front Squats

3 Pull-ups

3 Box Jump Overs

6 Double Dumbbell Front Squats

6 Pull-ups

6 Box Jump Overs

9 Double Dumbbell Front Squats

9 Pull-ups

9 Box Jump Overs

[Continue To Add 3 Reps Each Round]

RX+-50/35#, 24/20″, Chest to Bar

RX -35/20#, 24/20″

50-59 -20/15#, 20/16″, Jumping Pull Ups

60+ -15/10#, Step Overs, Ring Rows

Basics-8 AMRAP, Light DB, Step Overs

Ring Rows