I can’t believe I’m finishing the Triple Threat program today! I’m technically on Day 27 since I did Day 26 yesterday, but Day 27 is a rest day and I took an extra rest day last week, so I’m going to go ahead and do the final workout today. I’m glad it’s a hybrid workout, combining elements of strength training, hypertrophy, and conditioning work. Yesterday’s workout had my legs like jello when I was done, especially since I was short on time and did the last half virtually without any rest. So this hybrid workout will be a great way to finish strong by working my entire body. I will be posting a final overview of the program, as well as what I’m planning to do next, either later today or tomorrow.
This hybrid workout starts off with a great compound upper body movement – the pendlay row, followed by some isolation work with dumbbells. After that I get to do a 12 minute AMRAP, which will undoubtedly be the most difficult portion of the workout for me. Like I’ve said before, I prefer having a set number of reps or minutes to do each exercise. With an AMRAP, you have to really push yourself to get in as many rounds or reps as possible within the allotted time, and it’s really easy to be lazy and take too many breaks.
Pendlay Row – 5×5 at 40% of deadlift 1RM
Side Lateral Raise – 3×10
Front Dumbbell Raise – 3×10
AMRAP in 12 minutes, increase by 3 every 3 rounds:
Running, 3 calories
Burpee Over Rower (over bench), 3 reps