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STRUCTURE: In Part 1, athletes will build to a heavy double Snatch. In Part 2, athletes will complete 3 Rounds of 500 Meter Row, 12 Overhead Squats, and 21 Toes to Bar for time.

STIMULUS: “RIPTIDE” is a Threshold workout.

STRATEGY: Athletes should complete 500 Meter Row in under 2:30, 12 Overhead Squats in under 1:30 and 21 Toes to Bar in under 1:30.

SCALING: Athletes should scale to 400 Meters on the rower if holding a 2:30/500m pace is challenging. Athletes should choose a weight that they could complete 12 Overhead Squats unbroken when fresh but may take 1 break maximum during the workout. Athletes should choose a number of Toes to Bar they can complete in no more than 4 sets.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 12-16 Minutes.


2: Power Snatch (Heavy Double – Not touch n go)


Riptide (Time)


3 Rounds For Time:

500 Meter Row

12 Overhead Squats

21 Toes to Bar

18 min Time Cap

Subs-400m Run or 1000m Bike



50-59-95/65#, Hanging KR

60+-75/55#, Sit Ups

Basics-250m Row, OHC w PVC/BB, 15 Sit Ups