Trifecta Trifecta

Sunday 07.15.18

Warm-Up

5 Rounds:

Row
20sec Sprint pace
40sec Recovery pace

Then:

5 Rounds:

Run
20sec Sprint pace
40sec Recovery pace

Then:

3 Rounds:

20 Handstand Hold
20 sec Rest
20 sec Bar Hold
20 sec Rest

Workout

Every 3 minutes alternate stations in order for 10 rounds:

Station 1:

400m Row
10 Handstand Push-Ups

*RX+: Strict Handstand Push Ups

Station 2:

400m Run
10 Chest-to-Bar Pull-Ups

*RX+: 5 Bar Muscle-Ups

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.

Note: 10 rounds means 5 rounds of station 1 and 5 rounds of station 2.

Row: athletes should finish this station under 2 minutes.

Handstand Push-Ups: should be 1 unbroken set. Scale reps if needed or scale movement to Dumbbell press. Athletes that are proficient with handstand push-ups should scale up to strict.

Run: athletes should finish this station under 2 minutes.

Pull Ups: should be 1 unbroken set. Scale movement to 10 kipping pull-ups, or 10 ring rows. Athletes that are proficient with pull-ups may scale to 5 unbroken bar muscle-ups.

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