Triplet Redux

5 Rounds for Time

4 Shuttle Runs
12 Toes to Bar
8 Alternating Dumbbell Snatch 

Load: 70/50lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): You will be running hot for this one, so you will want to make sure you are warm. Hit some running/gait movements to get the body moving. Calf raises, lizard crawl, high knees etc. some good mornings will also help with the snatches. Finish with some V-ups and hollow hold for the toes to bar. 

Stimulus: Gymnastics density and dumbbell skill work

Strategy: The shuttle runs should be at a more aggressive pace than you might think, we will want to move right onto the TTB to go either unbroken or in 2 sets, so scale accordingly. For the DB snatch, this should be a challenging weight, yet a weight that can be cycled.

• Alternating Dumbbell Snatch-  This will be a heavier dumbbell, but still one that you can cycle for multiple reps if not unbroken.
  
  
• Toes to Bar – For the toes to bar, utilize a global kip to open up and push down into the bar to activate through your lats.
  
  
• Shuttle Runs- For Shuttle runs, make sure you are not jumping across the line or cutting too hard. Use a nice pivot foot to turn and accelerate into your next rep. 

If you struggle with shuttle runs, watch the video below, where Ben will give you the best tips to improve your shuttles! 

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Want to learn more?

Want more workouts like this one? This workout was taken from our Master’s RX Programming!

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