Trifecta Trifecta

Tuesday 09.24.19

Warm-Up

A) 4 rounds:

8 Ring Rows
8 Step-Ups
8 Ball Slams

B) 2 rounds:

12 Push-Ups
6 Toes-to-Bar

Strength

Superset

A and B then rest 90-120 seconds.

4 Rounds of:

A.
Dumbbell Bench Press
8 reps @ RPE7

B.
Bent-Over Row
8 reps @ RPE7

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: to perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity:

12 Minute Ladder:
2 Chest-to-Bar Pull-Ups
2 Burpee Box Overs, 24”/20”
4 Chest-to-Bar Pull-Ups
4 Burpee Box Overs

Workout Tip

This workout is in a ladder format, where you will continue to increase repetitions by 2, every round until 12 minutes is complete (4-4-6-6,6-6-8-8 etc).

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