Trifecta Trifecta

Thursday 10.10.19


A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog


4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups


Every 2 minutes for 8 rounds:

400m Row

30 Double-Unders
15 Kettlebell Swings, 53#/35#

20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
RX- As is
RX+- 70#/53#

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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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