Trifecta Trifecta

Sunday 03.10.19


A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises


(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

800m Run

10 to 1
Overhead Squats
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

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.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

Tags: , , , , , , , , , , , ,

Trackback from your site.

Leave a comment