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STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Bench Press. In Part 2, every 3 minutes athletes will run 400 Meters then complete a max unbroken set of toes to bar. Dropping from the pull up bar or pausing ends the set.

STIMULUS:”Cement Shoes” is a Sprint Threshold Workout.

STRATEGY: Athletes should Run 400 Meters in under 2:15.

SCALING: Athletes should choose a variation of Toes to Bar that allows them to complete double digit reps for at least 4 rounds in the workout.

SCORING: Part 1 is scored as total load across all 5 working sets. Part 2 is scored as total reps of Toes to Bar.


-Athletes should have about 0:45-1:30 to complete their sets of toes to bar

-Athletes should move at a controlled pace to keep their heart rate low to better hang on to toes to bar


Bench Press (Weight)

5 Sets of 5 Bench Press

*Score = Total load of all 5 sets


Cement Shoes (7 Rounds for reps)


On the 3:00 x 7 Rounds:

400 Meter Run

1 Unbroken Set of Toes to Bar

*Score = Total reps of Toes to Bar / Hanging Knee Raises

Once your hands come off pull up bar, you are done

Subs-500m Row or 1000m Bike

RX+-Same as RX’d

RX-As Written

50-59-Hanging Knee Raises

60+-Hanging Knee Raises

Basics-250m Row and 10Hanging Knee Raises