THE TRIATHLON TRAINING TRIFECTAA I M I N G TO W I N YO U R N T H E S E T H R E E
WORKOUTS WILL BUILD ASTER
PULL-UP
From a dead hang, brace your entire
body and pull your chest up to the bar,
squeezing your shoulder blades.FOUNDER
From the start position, keep your arms
straight as you raise them overhead.
Hold the position for 10-15 seconds.DUMBBELL BULGARIAN SPLIT SQUAT
From the start position, bend your right
leg and lower your body until your left
k ne e is near l y to the fl o o r. S w i tc h.MEDICINE BALL SLAM FROM BOX
Raise the ball overhead; push your hips
b ac k as yo u slam i t to the fl o o r. F etc h
and repeat. Good boy.BARBELL DEADLIFT
Drive your hips forward to stand up with
the b ar. Lower i t by hingeing at yo ur
hips and maintaining a neutral spine.WIDE GRIP BENT-OVER ROW
With your back braced in the start posi-
tion and the bar hanging, pull it towards
your upper abs. Squeeze and lower.BARBELL LANDMINE TWIST
G r ab the b ar b ell ’s l o ad e d end and , ar ms
straight, bring the bar to your right, piv-
oting your hips and feet, then to the left.ZERCHER SQUAT
With a barbell in the crooks of your
elbows, push your hips back, bend
your knees and squat. Push back up.KETTLEBELL SWING
Once set as shown, stand and swing
the bell to chest level while extending
your hips and contracting your glutes.SWIM
Do these three
moves as a circuit
(in any order),
completing 5-10
reps of each
exercise before
m oving on to the
next. Stop 1 rep
short of failure or
when your form
declines; rest
as needed. Do 3
circuits, changing
your weights and
rep numbers each
workout.RIDE
Start with the
founder (2 reps);
next do the barbell
deadlifts (3 sets
of 2-5 reps). Finish
with the Zercher
squats (3 sets of
3-10 reps). Change
your weights and
reps each workout.RUN
Start with 5-10
split squats; then
do 5-10 bent-over
rows and 10-20
kettlebell swings.
Rest as needed.
That’s 1 circuit.
Do 3, changing
your weights
and rep numbers
each workout.09 / 17
DIRECTIONS YouYoYoou havehaavee work-woork-k-