Trifecta Trifecta

Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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