Trifecta Trifecta

Sunday 07.01.18


1 Round:

500m Row
10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges

3 Rounds:

10 Goblet Squats
10 Kettlebell Swings, light
10 Kettlebell Deadlifts, light


Back Squat

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: to find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


For time, 12 min time cap:

100 Double-Unders
75cals Row
50 Wall Balls, 20#/14#
Ring Muscle-Ups, max in the remainder of the time

– Rest 2 Minutes

Extra Credit!

“Hold Up”

3 Rounds for quality:

30sec Hollow Hold
15sec Rest
30sec Wall Sit
15sec Rest
30sec Plank Hold, in a perfect push-up position
15sec Rest

Workout Tip

Double-Unders: scale to 3 minutes of double under practice if an athlete is able to perform double-unders. If not, scale to 200 singles.

Calorie Row: scale to 50 calories if rowing is challenging for the athlete.

Wall Balls: scale to 3 minutes of wall balls. Sets should be completed in sets of 10, pick the appropriate weight to make this happen.

Ring Muscle-Ups: if athletes are unable to perform ring muscle-ups. Scale to bar muscle-ups or max sets of 1 strict pull-up + 1 strict bar dip or 1 strict close grip push-up.

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