Trifecta Trifecta

Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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