Trifecta Trifecta

Thursday 07.05.18


A) 2 Rounds:

200m Row
20 High Knees
20 Butt Kickers
10 Lunges (5 Each Leg)
10 Squats
5 Inchworms


3 sets x 5 reps Back Squat

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 7/1, this is Week 2 of 8.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


3 Rounds, 5 min time cap:

800m Row

Max Rounds:

5 Chest to Bar Pull-Ups
15 Air Squats

– Rest 2 Minutes Between Rounds

Workout Tip

Row: the athlete must complete row in under 4 minutes. Scale distance to 600m Row if athletes struggle with rowing.

Chest to Bar Pull-Up: scale repetitions to be completed in no more than one sets per round. Scale movement to chin-over-bar pullup or jumping chest-to-bar pull-ups.

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