Trifecta Trifecta

Tuesday 09.18.18


A) 3 Rounds
20m High Knees
20m Butt kickers
20m Broad jump
30 seconds rest

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort.
10 Back Squats, with an empty bar


Back Squat

3 sets x 4 reps
4 sets x 4 reps

Build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/11. (Next week we will deload).

Strength Tip

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.


With a Partner Alternate Complete Rounds

10 Rounds For Time:

300m Row
20 Unbroken Kettlebell Swings 53#/35#
10 Unbroken Goblet Lunges 53#/35#

AX: 35#/26#

RX: 53#/35#

RX+: 70#/53#

* Note: each athlete performs 5 rounds. If an athlete is odd-man-out, rest 3 Minutes after each round.

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.

Kettlebell Swing: sets should be unbroken. Scale load as needed.

Goblet Lunges: immediately after Kettlebell Swings are completed, athletes should go right into their unbroken goblet lunges.

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