Triplet Trouble (Month 7 Week 4)

​Workout Breakdown

​Let's do 3 Wee 3's o_O



  • ​PLANs A & B 


​​​Plan A: Do all 3 Triplets​ at least once this week.

​​​Plan B: ​​Break the whole up and do each "Wee 3" on a different day.



​Exercises


​Aim to complete 3 total rounds of each Triplet:

Triplet 1 / Wee 3 A

​1a. ​Alternating Deficit Reverse Lunge (x​16 total)

​1b. ​T-Push-Ups (x​​8-12 total)

​1c. ​Roundabout Swings (​x​16-20 total)


Triplet 2 / Wee 3 B

​1d. ​Sumo Deadlift (​x8-​​​12)

​1e. ​High Pull (right) (​x1​0)

​​1f. ​High Pull (left) (​x​10)


Triplet 3 / Wee 3 C

1g. ​Suitcase Deadlift "Burpee" (​x10ish)

1h. ​Frog Pumps (​x1​0-20)

1i. ​Two-Handed Swing (​x20)



​Interval Options


Set an interval timer the following ​

  • ​Either 27 cycles(for 3 continuous rounds)
  • Or 9 cycles (​to take longer rests between rounds) 

​Intervals ​combinations:

  • ​Just starting out again? 60 secs rest / 30 secs effort
  • Been back at it a ​few months? 35-45s rest / 35-45s effort
  • Ready to up the ante? 15-35s rest / 40-60s effort

Why does the rest time come before the effort time? Click here.

Or ​do set repetitions(see brackets beside exercises)



​Don't forget your workout ​resources



resources

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