Trifecta Trifecta

Tuesday 11.06.18


A) 3 Rounds:

200m Row
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Strict Pull-Ups

B) With an empty bar:

12 Burpees Over-the-Bar
12 Deadlifts
9 Burpees Over-the-Bar
9 Deadlifts
6 Burpees Over-the-Bar
6 Deadlifts



4 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.


For Total Reps:

1 min Dumbbell Thrusters, 35#/25#
1 min Pull-Ups
1 min Rest
45 sec Dumbbell Thrusters, 35#/25#
45 sec Pull-Ups
1 min Rest
30 sec Dumbbell Thrusters, 35#/25#
30 sec Pull-Ups

Workout Tip

Dumbbell Thrusters: athletes should choose a load that is moderate to light. Sets of 5- 10 repetition everytime the athlete picks up the dumbbells.

Pull Ups: scale to jumping pull-ups or strict ring rows.

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