Trifecta Trifecta

Friday 07.05.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups

B) 2 Rounds:

20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx8 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:

4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:

4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

Capacity

400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks

AX: 115#/75#
RX: As is
RX+: 225#/155#

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.

Row and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations

Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less

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