Trifecta Trifecta

Friday 01.12.18


3 Rounds of:

1 min work max effort of:

Assault Bike
Air Squat

Rest 45 seconds after each round. Take no more than 10 seconds transitions between movements during the round.


Front Squat

3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load
– Rest 2 min between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load.


200m Run

3 rounds of:

30 Wall Balls 20#/14#
15 Burpee Over The Bar
200m Run

Workout Tip

Your time starts when you start your first 200m run and ends when you finish your second 200m. Immediately start your 3 rounds, do not take your time getting to the wallball. Run your second 200 at your 100% and give it everything you have left.

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