Trifecta Trifecta

Wednesday 08.21.19


A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press



6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here we are using 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.


3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

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