Trifecta Trifecta

Wednesday 11.20.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 2 rounds :

100m Sprint
1 Minute rest
10 Burpees
1 Minute rest

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:
With a partner:

8x200m Run (alternating runs)

Then,

8 Rounds Splitting Movements:

16 Unbroken Pull-Ups ( 8/8)
16 Unbroken Wall Balls 20#/14# (8/8)

Then,

8 x 200m Row (alternating Row)

Workout Tip

Note: if you do not have a partner, cut the rounds in ½ and rest after each round of run and row. For the 8 round splitting movements, cut the round in ½ and the reps in ½.

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