Trifecta Trifecta

Saturday 09.01.18


A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders



3 sets x 3 reps
2 sets x 5 reps

* 1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for two sets. (Compare to 8/22)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.


5 Rounds:

20 Kettlebell Swings, 53#/35#
15 Push-Ups
10 Calorie Assault Bike
2 Minutes Rest

Workout Tip

Kettlebell Swings: athletes should be able to complete 20 kettlebell swings in 2 or fewer sets. Scale load as needed.

Push Ups: athletes should be able to complete 15 push-ups in 3 or fewer sets. Scale repetitions as needed.

Assault Bike: athletes should be able to complete all 10 calories in 60 seconds or less. Scale repetitions as needed.

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