Trifecta Trifecta

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 95#/65#

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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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