Trifecta Trifecta

Wednesday 06.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row/ Bike
12 Push-Ups
12 Ring Rows

B) 3 Rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to a weight and keep that weight for all 5 sets.

Workout

For Time:
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike
15 Chest-to-Bar Pull-Ups
10 Kettlebell Swings, 32kg/24kg

Workout Tip

Bike/Row: you should be able to complete the Bike/Row in 60 seconds or less, scale as needed.

Chest-to-Bar Pull-Ups: scale repetitions if needed, each round of pull-ups should be completed in 60 seconds or less, scale to kipping pull-ups if needed.

Kettlebell Swings: should be completed in 3 sets or less the first round, 2 sets or less the second round, and 1 set the 3rd round. Scale load as needed.

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