Trifecta Trifecta

Sunday 01.06.19


A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run


21-15-9 For Time:

Kettlebell Swing
Jump Squat


400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run



Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 70#/50#

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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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