Trifecta Trifecta

Thursday 11.21.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

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

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

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.

Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.

Tags: , , , , , , , , ,

Trackback from your site.

Leave a comment