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STRUCTURE: Athletes will complete 5 Rounds for Time of 400 Meter Run, 15 Overhead Squats, and 5-4-3-2-1 Rope Climbs.

STIMULUS: “ANTSY” is a Threshold workout.

STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 15 Overhead Squats in under 1:00, and 1 Rope Climb in under 0:30.

SCALING: Athletes should choose a barbell weight they can confidently Overhead Squat for 15 reps unbroken during the workout.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20 – 30 Minutes.


-Athletes should Run at a controlled pace that allows them to immediately start Overhead Squats

-Athletes should aim to complete Overhead Squats in a maximum of 2 sets

-Athletes should focus on keeping arms straight and getting knees high during Rope Climbs to minimize upper body fatigue


“Antsy” (Time)


5 Rounds For Time:

400 Meter Run

15 Overhead Squats

5-4-3-2-1 Rope Climbs

2 RC Prog = 1 RC

Subs-500m Row or 1000m Bike

30 min Time Cap



50-59-65/45#, RCP

60+-55/35#, RCP

Basics-200m Run, 8 PVC OHS, 5-4-3-2-1 Ring Rows