Trifecta Trifecta

Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

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: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

Tags: , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment