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STRUCTURE: Athletes will complete 5 Rounds of 20/15 Calorie Bike, 40 Hand Release Push-ups, and 60 Double Unders for time.

STIMULUS: “Tri-Angle” is a Threshold workout.

STRATEGY: Athletes should be able to complete 20/15 Calorie Bike in under 2:00, Hand Release Push-ups in under 2:00, and 60 Double Unders in under 1:00.

SCALING: Athletes should aim to complete rounds in under 5:00. Athletes can cap the Bike at 2:00, Push-ups at 2:00, and Double Unders at 1:00 to stay on track.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-25 Minutes.


“Tri-Angle” (Time)


5 Rounds For Time:

20/15 Calorie Bike

40 Hand Release Push-ups

60 Double Unders (90 singles)

27 min Time Cap

Subs-25/20 Cal Row or 400m Run

RX’d-Same as RX’d

RX-As Written

50-59-HRPU on knees

60+-60 Singles, HRPU on knees

Basics-10 Cal Row, 15 HRPU on knees

30 Jump Ropes