Trifecta Trifecta

Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 115#/75#

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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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