Trifecta Trifecta

Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

Strength

A. Seated Dumbbell Press

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Strength tip

In this set, 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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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