Trifecta Trifecta

Sunday 08.05.18

Warm-Up

A)

500m Row

– 1 Minute Rest

250m Row

– 1 Minute Rest

B) 2 Rounds:

30 Single-Unders
20sec Plank Hold, in push-up position
10 Sit-Ups
30 Single-Unders

Workout

Every Minute on the Minute for 30 minutes alternate stations:

Minute 1:

CX:15 Calorie Row/12 Calorie Row
RX:12 Calorie Row/10 Calorie Row
AX:10 Calorie Row/8 Calorie Row

Minute 2:

CX: 15 Burpees
RX: 12 Burpees
AX: 9 Burpees

Minute 3:

CX: 40 Double-Unders
RX: 30 Double-Unders
AX: 40 Seconds of Single-Unders

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: 30 minutes alternating stations means 10 rounds of each station.

Calorie Row: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

Burpees: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

Double Unders: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

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