Trifecta Trifecta

Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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