Trifecta Trifecta

Thursday 06.07.18


A) 3 Rounds:

30 sec Side Plank Hold (Right)
15 sec rest
30 sec Side Plank Hold (Left)
15 sec rest

*use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min time cap:

7 Burpees
14 Walking Lunges
20yd Sprint


Strict Press

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.


30 minute “Flow” – keep moving through each movement while keeping your heart rate somewhere you could have a conversation at any moment

20 Dumbbell Box Stepovers 40/20
20 Push-Ups
20 Ring Rows OR Strict Pull-Ups
50 Double-Unders OR 20 calories Bike

The workout ends when the clock hits 30min

Workout Tip

Scale Dumbbell Box Stepovers accordingly, I want you to be able to keep moving

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