General Prep:
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows

strength/skill
Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load

Level 2:
5-7 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:
3 Eccentric Pull-Ups with Slow Negative
Masters 55+:
As prescribed

Workout
“Trinity”

Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
Every 3:00 x 5 Sets
70 Single Unders
15 Dumbbell Bench Press
8 Burpee Jumping Pull-Ups
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
Workout Strategy:
“Trinity” blends skill, stamina, and upper-body fatigue into a repeatable format. Begin each round with smooth, unbroken double unders. The bench press is where pacing matters—aim to go unbroken for as long as possible, especially early rounds, but don’t hesitate to go 8-7 or 9-6 if fatigue sets in. The burpee pull-ups add interference, so stay low, jump straight up, and use your hips to get over the bar cleanly. Avoid redlining too early. This piece is about keeping consistent round times and smooth transitions. Focus on breathing control during the jump rope and burpees to manage heart rate across all five sets.
Movement Modifications:

• Double Unders: Reduce to 35–40 reps, :40 of practice, or 70 Single Unders
• Dumbbell Bench Press: Lower load, reduce reps to 10–12, or sub with floor press if benches are unavailable
• Burpee Pull-Ups: Modify to burpee to target, jumping pull-ups, and / or ring rows to keep stimulus.