Trifecta Trifecta

Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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