Trifecta Trifecta

Monday 01.21.19


A) 2 Rounds of:

200m Run
– Rest 30 Seconds
40 Double-Unders
– Rest 30 Seconds

B) 3 rounds:

15 Air Squats
15 Russian Kettlebell Swings
15m High Knee


Back Squat

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the third week of 3s, track your progress.



Every 5 Minutes X 4 rounds:

400m Run
30 Wall Balls, 20#/14#
20 Double-Unders
10 Burpees

Workout Tip

Run: you should be able to run 400M under 2 minutes, scale as needed.

Wall Balls: you should complete each wall ball round in 2 sets or less, scale load of the ball as needed.

Double-Unders: scale reps or scale to singles of the same reps.

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