Trifecta Trifecta

Sunday 07.29.18

Warm-Up

3 Rounds:

1min Row
1min Run

3 Rounds:

10 Wall Balls
5 Burpees

3 Rounds:

10 American Kettlebell Swings
10 Russian Kettlebell Swings

Workout

A.Every 5 Minutes for 3 Rounds:

400m Row
20 Thrusters

AX: 45#/35#
RX: 75#/55#
RX+: 95#/65#

B.Every 5 Minutes for 3 Rounds:

400m Run
20 Heavy Russian Kettlebell Swings

AX: 35#/26#
RX: 53#/35#
RX+: 70#/53#

Workout Tip

AX: for masters athletes or novice athletes that want to move and have fun.

RX: most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Note: complete all 3 rounds of station “A”, before completing all 3 rounds of station “B”

Row: athletes should finish this station under 2 Minutes.

Thrusters: athletes should be able to complete all 20 repetitions in 2 sets or less. Scale load if needed to make this so.

Run: athletes should finish this station under 2 minute.

Russian Kettlebell Swings: athletes should complete all 20 repetitions in 2 sets or less. Scale load if needed to make this so.

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