Trifecta Trifecta

Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

RX+: 70#/50#
RX: as is
AX: 35#/25#/

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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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