Trifecta Trifecta

Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

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