Trifecta Trifecta

Sunday 07.08.18

Warm-Up

5 Minute Row or Bike at a conversational pace

Then, 10 Rounds:

20 sprint pace Bike or Row
40 recovery pace Bike or Row

Then:

5 Minute Row or Bike at a conversational pace

Workout

1. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

5 Burpees
10 Handstand Push-Ups

Minute 2:

5 Burpees
10 Toes-to-Bar

– 3 Minute Rest

2. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

15 Kettlebell Swings, 53#/35#

Minute 2:

30 Double-Unders

Workout Tip

Burpee/Handstand Push Up: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and handstand push-ups if needed. If the athlete is unable to perform handstand push-ups, scale to hand release push ups.

Burpee/Toes to Bar: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and 5 toes to bar if needed.

Kettlebell Swings: athletes should perform all 15 repetitions unbroken. Scale load if needed.

Double-Unders: athletes may practice double-unders for 40 seconds or scale to 45 singles during the 60sec time frame.

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