Trifecta Trifecta

Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

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