Trifecta Trifecta

Tuesday 10.09.18


A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest


Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload. Compare weights and jump to 10/3.


4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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 not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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