Trifecta Trifecta

Friday 04.12.19


A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Front Squat, with an empty bar


Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!



AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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