Trifecta Trifecta

Friday 06.28.19

Warm-Up

A) 2 Rounds:

15m Bear Crawl
15 Sit-Ups
15 Ring Rows

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Knee Raises
100m Row

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

90 seconds work /90 seconds rest x 5 rounds:

1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees

AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless

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.

Kettlebell Swings: you should complete each set of kettlebell swings unbroken.

Rope Climb: each set of rope climb should not take more than 30 seconds to complete.

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