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STRUCTURE: In Part 1 athletes will complete 5 sets of 4 Bench Presses, aiming to add weight from their 5 sets of 5. In Part 2 athletes will complete as many reps as possible in 12 minutes of 40 Double Unders, 20 Push-Ups and 10 Toes to Bar.

STIMULUS: “Double Pits to Chesty” is a Threshold workout.

STRATEGY: 40 Double Unders should be completed in under 1:00. Athletes should complete 20 Push-Ups in under 1:30. A set of 10 Toes to Bar should be completed in under 1:00.

SCALING: Choose a number or variation on the jumps rope that allows athletes to finish the movement in under 1:00. A set of 20 Push-Ups should be completed in 4 sets or less. 10 Toes to Bar should be completed in 2 sets or less

SCORING: Athletes’ score on Part 1 will be the lowest weight they use for one of their working sets. Athletes score for Part 2 will be Rounds + Reps. Athletes should aim to complete 3-4 full rounds.


-Hold at least sets of 5 on Push-Ups and Toes to Bar

-If not confident in Double Unders, plan 1 break, 2 sets of 20


Bench Press ( *Score = Lowest weight used for a working set)


Double Pits to Chesty (AMRAP – Rounds and Reps)



40 Double Unders

20 Push-ups

10 Toes to Bar

*Score = Rounds + Reps

RX+-Same as RX

RX-As Written

50-59-Push Up on Knees, Hanging KR

60+-40 Singles, Push up on knees, Sit Ups

Basics-7 AMRAP, Singles, Push Up on Knees

Sit Ups