Trifecta Trifecta

Friday 11.02.18


A) 200m Run
200m Row
20 Lunges
200m Row
200m Run

B) 3 Rounds:

8 Weighted Step-Ups
8 Dumbbell Press
4 Toes-to-Bar


Split Jerk

2sets x 3 reps repetitions @ 70% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.


In Teams of 2, alternating complete rounds with a partner:

6 Rounds :

200m Row
15 Bar Dips


6 Rounds:

200m Run
2 Rope Climbs, 15’.

AX: Hand Release Push-Ups
RX+: Ring Dips

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.

Row: Athletes should complete 200M row under 75 seconds. Scale as needed

Dips: should be completed in 75 seconds or less. Scale to an appropriate level.

Rope Climbs: if no access to a rope climb scale to 12 kipping pull-ups or 6 strict pull-ups each round.

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