Trifecta Trifecta

Saturday 06.23.18


A) For Completion:

9 Hand Release Push-Up
3 Burpee
7 Hand Release Push-Up
5 Burpee
5 Hand Release Push-Up
7 Burpee

B) 3 min AMRAP:

3 Barbell Strict Press (empty bar)
10yd Bear Crawl
20 sec Rest


Bench Press

A) 2 sets x 4 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 6-8 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 Min between sets

Strict Pull-Up

4 sets x 2 reps from fail

Tempo: 2:1:2 (2 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps


18 Min AMRAP:

15cals Row or Bike
12 Hand Release Push-Ups
9 Toes-to-Bar

Workout Tip

Athletes should track their completed rounds and maintain their pace throughout their 18-minute AMRAP.

Calorie Row or Bike: row is preferred for this workout. If no rower is available 15 calories on the bike or a 200M run will be an acceptable modification.

Hand Release Push Ups: athletes should be able to complete each round of 12 in no more than 3 sets. Scale repetitions to 9 and or to push-ups on the knees.

Toes to Bar: scale in the appropriate order from most complicated to least complicated: 9 Knees to Elbows or 9 V- Ups or Sit-Ups.

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