Trifecta Trifecta

Saturday 12.15.18

Warm-Up

A) 1 Round:

400m Row
10 Kettlebell Swings, 35#/26#
10 Ring Rows
400m Row
10 Kettlebell Swings
10 Ring Rows
100m Row
10 Kettlebell Swings
10 Ring Rows

B) 3 Rounds:

10 Box Step Ups, 24”/20”
10 Kettlebell Swings, 53#/35#

Strength

Romanian Deadlift

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Keep the bar close, and slide the bar down your thighs and legs as the hips go back. Keep your shins vertical.

Workout

Capacity

5 Rounds:

400m Run
30m Sled Push
20 Hand Release Push-Ups
10 Deadlifts

AX: 135#/95#
RX: 185#/135#
RX+:225#/155#

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.

Sled Push: should be heavy, but able to complete with no breaks.

Hand Release Push-Ups: athletes should be able to complete sets of push-ups in 3 sets or less!

Deadlift: should be completed in 2 sets max. Scale load if needed.

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