Trifecta Trifecta

Saturday 11.17.18


A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows





3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.


Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

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