Trifecta Trifecta

Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

In this set, we use 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.

Workout

Capacity
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

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