Trifecta Trifecta

Friday 08.10.18


A) 90 sec to complete each stage, rest remaining time before moving onto the next stage

5 Burpee Box Jumps, 24”/20”
15 Kettlebell Swings, 35#/26#

– Rest

5 Burpee Box Jumps, 24”/20”
12 Kettlebell Swings, 35#/26#

– Rest

5 Burpee Box Jumps, 24”/20”
9 Kettlebell Swings, 35#/26#

– Rest

5 Burpee Box Jumps, 24”/20”
6 Kettlebell Swings, 35#/26#

– Rest 90 sec between sections A and B

B) 3 Rounds of:

6 Deadlifts, with an empty bar
6 Back Squats, with an empty bar
24 sec Bar Hang


3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/2. This is Week 7 of 8)

Bent Over Row Chin-Ups
3 sets x 10 reps

– Rest 90-120 sec between sets

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Bent Over Row: grab the bar with an overhand grip Hinge at the hips and grab the bar with a flat back. Pull the bar to your sternum with your back parallel to the ground and your knees slightly bent. Scale load to make movements smooth and unbroken.


12 Rounds For Time:

9 Burpees
6 Pull Ups
3 Box Jumps, 30”/24”

Workout Tip

Burpees: athletes should perform good ole classic burpees. Make sure that chest and thighs hit the ground and that you stand straight up at the top of the movement.

Pull Ups: athletes should scale to 9 Ring Rows if pull-ups are challenging.

Box Jumps: athletes should choose a height that is “high” for the individual.

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