Trifecta Trifecta

Saturday 12.15.18


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#


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.



5 Rounds:

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

AX: 135#/95#
RX: 185#/135#

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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