Trifecta Trifecta

Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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.

Each Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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