“If you aim at nothing, don’t worry… we’ll hit it.”
Every 2 mins for 16 mins, alternating between:
3 Bench Press, pick load
3 Deadlifts, pick load
Athletes will choose moderate / heavy weight
No misses and NOT maxing out.
3 rounds for time of:
30 Push-ups
20 Deadlifts, 155/105 lbs
Run, 200 m
Rest 1 min
WORKOUT BRIEF
DESCRIPTION
This balanced 3 round triplet workout will work gymnastics, weightlifting, and mono-structural movements
With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round
After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round
Your score will be the total time, including rest, it take to complete the 3 rounds
We expect this piece to take between 12-18 minutes to complete
PUSH-UPS
If you have 30+ push-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing reps or completing a modification
This station is ideally cleared in 1:30 or less
DEADLIFTS
We’re moving a weight today that should be on the lighter side of moderate
Within the workout, this should be a load that you can complete within 1-2 sets
RUN
Should be completed in no more than 1:15
MODIFICATIONS
RUN
12/9 Echo Bike or Bike Erg
12/9 Calorie Ski Erg
12/9 Calorie Row
150 Meter Air Runner
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
1:30 Time Cap
DEADLIFTS
Double Dumbbell or Kettlebell Deadlifts (20)
Single Dumbbell or Kettlebell Deadlifts (20 Each Side)
STRATEGY
PUSH-UPS
The main focus of strategy today is the push-ups
This is the movement that will likely fatigue the most, so finding the right break-up strategy is key
With deadlifts, bike, and rest following each set of push-ups, you’ll have quite a bit of time before using the upper body pushing muscles again
It will likely work out to around 3-4 minutes of “rest” before you’re doing push-ups again
With this time between sets, look to be “realistically aggressive”
Find a break-up plan that you are confident you can hold for 3 rounds
Consider the following options:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s or 10-8-6-4-2
6 Sets: 5’s
DEADLIFTS
The weight on the deadlifts should allow you to work through big sets
Balance out the size of your sets with your ability to push on the run
If you think going unbroken will negatively affect your power output on the run, break it into 2 sets
2 Sets: 10-10, 12-8, or 15-5
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