Trifecta Trifecta

Sunday 09.09.18


A) 2 Rounds:

500m Row
– Rest 1 Minute
20 Air Squats
200m Run
– Rest 1 Minute

B) 2 Rounds:

20 Bar Hang
20 Rest
20 Wall Sit
20 Rest
20 Ring Row
20 Rest


” Monsters Inc.”

Minute 1-12:

2000m row

Option 1:
Max Power Cleans

RX+: 185#/135#
RX: 135#/95#
AX: 95#/65#

Minute 15-30:

30 Chest to Bar Pull-Ups
20 Back Squats
1 Mile Run

RX+: 185#/135#
RX: 135#/95#
AX: 95#/65#

*Note: make sure you have time to rest between workouts.

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.

Power Cleans: athletes should scale to a moderate load where athletes can perform quick singles.

Pull-Ups: scale chest to bar to kipping chin over bar pull-ups. If athletes do not have pull-ups, scale to jumping Chest to bar pull-ups.

Back Squats: should be completed in no more than 4 sets. Athletes may use a rack.

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