Trifecta Trifecta

Thursday 06.27.19

Warm-Up

A) Tabata (20 seconds on/10 seconds off) x 3 rounds:

Single-Unders
Bar Hang
Sit-Ups

B) 2 Rounds:

3 Strict Pull-Ups
3 Push-Ups
6 Dumbbell Snatches L
6 Dumbbells Snatches, R

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

For Time:

600m Row
40 Double Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
400m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
200m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#

Workout Tip

Double-Unders: scale to 2x single repetitions if needed, or scale to 60 seconds of double-under practice.
Dumbbell Movements: each set of dumbbell movements should be completed in 2 sets or less, weight should be moderate to light.

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