Trifecta Trifecta

Wednesday 06.19.19

Warm-Up

A)

400m Run

Then, 3 rounds of:

5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 1 round:

5 Press
5 Push Press
10 Cal Row

Strength

Push Press

5 reps @ RPE7
5 reps @ RPE8 x 2 sets
5 reps @ RPE9 x 2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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.

Workout

5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Then,
1000m Row

Then,
5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Cindy: complete each round of “Cindy” in 60 seconds or less, scale movements as needed to keep each round in 60 seconds or less.

Row: you should be able to complete the 1000m row in 6 minutes or less.

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