Trifecta Trifecta

Sunday 09.23.18

Warm-Up

A) 3 Rounds of:
1min work at 8/10 effort

Assault Bike
Walking Lunges
Burpees

Rest 1min after each round. Take no more than 10 sec transitions between movements during the round.

Workout

“20/20”

2 Rounds:

20 Pull-Ups
20 One-Legged Squats
Run 400m

then:

2 Rounds:
20 Deadlifts 135#/95#
20 Burpees Over the Bar
400m Run

AX: 115#/75#
RX: 135#/95#
RX+: 185#/135#

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.

Pull-Ups: athletes should be able to complete 20 pull-ups in less than 2 Minutes. Scale repetitions as needed.

One-legged Squats: athletes that cannot perform the movements should scale to walking lunges or step ups on a high box.

Run: athletes should be able to run their 400M runs under 3 minutes. If running is challenging, scale to 200M

Deadlifts: athletes should be able to complete the set of deadlifts in 3 or fewer sets, scale load appropriately.

Burpees Over Bar: if athletes are unable to jump with both feet over the bar, scale to good old fashion burpees.

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