"Head, Shoulders, Knees & Toes"
Duration: 28:00
For Time:
80 Toes to Bar
100/80 Calorie Echo Bike
200 Double Unders
* Partition However You'd Like
Directly Into...
400 Meter Farmer's Carry, 50 / 35 lbs
Time Cap: 28 Minutes
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
REPEAT FROM 11/6/2025
- Overview: This workout is a potent metabolic test designed to improve your lactate threshold by pushing high-output cardio and gymnastic movements, immediately leading into a maximal carry that will challenge your grip stamina.
- Workout Flow: Partition the toes to bar, bike, and double unders however you'd like. See STRATEGY for some partition options. Aim to finish the partitioned block in 18-22 minutes. Upon completion of the toes to bar/bike/double unders, advance to the 400-meter carry.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a weight that allows you to carry at least 50 meters at a time.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep (100m = 1 rep).
STRATEGY
- Toes to Bar: Your grip will likely fatigue from the other work, so complete these in smaller, quick sets if needed. If your cycle rate slows, that is a good indicator that you should break these up. You'll also want to preserve some grip for the carry.
- Farmer's Carry: Hook grip the dumbbells during the carry. Hold them as far forward on the handle as possible so the head presses into your thumb and locks your grip.
SOME PARTITION OPTIONS:
4 Rounds:
15 Toes to Bar
20/15 Calorie Echo Bike
38-38-37-37 Double Unders
5 Rounds:
12 Toes to Bar
16/12 Calorie Echo Bike
30 Double Unders
10 Rounds:
6 Toes to Bar
8/6 Calorie Echo Bike
15 Double Unders
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
80/60 CALORIE ECHO BIKE
- 100/80 Calorie Bike Erg
- 100/80 Calorie Row
- 80/60 Calorie Ski
- 1,200m Run
- 6:00 Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 225 Single Unders
- Plate Hops
- Lateral Skater Hops
- 30 Burpees
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 4:00 Farmer’s Carry March in Place
- 4:00 Farmer’s Carry Hold
MOVEMENT PREP
20/16 Calorie Bike (Moderate)
3 Rounds:
3 Toes To Bar
15 Double Unders
Into...
50m Farmer's Carry