Trifecta Trifecta

Wednesday 12.19.18


A) 3 Rounds:

100m Row
100m Run
50 Single-Unders

B) 2 Rounds:

5 Strict Pull-Ups
10 Lunges
15 Sit-Ups


Paused Deadlift

5 sets x 5 reps

Strength Tip

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 one inch off the ground. Athletes should maintain tension throughout the complete range of motion.


With a partner alternate rounds:

On a 3-min clock:

20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#

Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.

Workout Tip

Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.

Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.

Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.

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