Trifecta Trifecta

Monday 08.26.19


A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute



6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.



Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

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