Trinity Fitness




April 14 Heaven is both present and future. As you walk along your life-path holding My hand, you are already in touch with the essence of heaven: nearness to Me. You can also find many hints of heaven along your pathway, because the earth is radiantly alive with My Presence. Shimmering sunshine awakens your heart, gently […] Read More

Trinity Fitness is high intensity group fitness in one of the most encouraging atmospheres on the planet…And it’s spreading throughout the country.
(Start a TF In Your Town)

TF Workouts

Monday April 14

A.) TF Skill:
       Even Min: Static Ring Holds in preparation for ring dips 3x10 seconds.. Or 3x10 Ring dips 
       Odd Min: Weighted Walking Lunges 10 steps total. DBs or Kbs down by sides.
You should have a 30 second rest between skill work exercises. Remember quality movement over quaintly of reps for here.
B.) Push Press Review 
C.) Battle Plan: For Time w/ a partner complete:
100 Burpees
100 Pull Ups
100 Box Jumps
100 KB Swings
100 Walking Lunges 
100 DU
100 K2E or Tuck Cruches
100 Push Press 10-95lbs
*One person works while the other rests or both work at same time.
*20 min time cap.
*If you finish early: Rest 1 minute, then Amrap in time remaining: 
7 Push UPs
14 squats

Tuesday April 15

A.) TF Skill
10 minutes work on hand stand holds w/ stomach facing wall or Hand Stand walks. See how far you can walk. 
B.) Battle Plan
For time w/ 12 mim time cap:
50 dbl unders then
21-15-9-15-21 of 
ring push ups
squat clean thrusters 
Psycho: 65/115
50 dbl unders
Rest 2 minutes
AMRAP in 5 min.
7 burpee box jumps
7 T2B
single arm waiters walk/run to concrete wall

Wednesday April 16

TF Skill:  
3 sets of: Even Minute: 30 Seconds of perfect Full ROM, elbows tight hollowed out pushups. If can do 3 reps, that’s great. Rest the remainder of the minute. Try to progress to a lower box or to the floor.
3 sets of: Odd Minute: 30 seconds of perfect PVC Pipe Overhead Squats. Work on Full ROM and keeping the bar over the scapulas. 
*Give yourself 30 seconds rest after each set between exercises. 
(5.5 min)
For classes where it is not dark outside: Sprints 6x50 meters . Rest 30 seconds after each set. (10 minutes) Break people into 3 groups and stagger runners.
*shorten battle plan time cap to 20 min if need be for sprints) 
Battle Plan:
           As fast as possible: (25 minute time cap)
         -48-32-16: Wall Balls 
-24-16-8: Jump Pull ups or Pull Ups. Kipping ok if qualified. 
-800 or 400 m run after each round.  

Thursday April 17

A.) TF Strength:
Find 1 rep max in OHS (12 minutes)
Suggested Rep Scheme to get there: 3-3-1-1-1-1
B.) Battle Plan
For time
KB swings
Box Jumps
shoulder press 35/65 55/95
(13 min cap)
Rest 2 minutes
AMRAP in 5
Max burpee pull ups

Friday April 18

A. TF Skill:
Hollow Rocks  3 x 10-40 reps
or Hollow Holds 3 x5-30 sec 
*Lower back is pinned to the floor at all times. Close the distance between hips and rib cage. Technique over intensity. 
(5 min)
B. Battle plan:
As many rounds as possible in 20 min. Each round has a 1 minute rest after the run:
9 Ring Dips or Push Ups
15 box jumps
Sprint 200 Meters.
You keep track of your own rests with the clock. Hit your runs hard. 

Saturday April 19

A.) TF Skill:
Chin Ups 3x +/- 7 reps
B.) Team Battle Plan:
Fight the Good Fight
      Wall Balls (35/25)
      Kb Swings
      Box Jumps
      Push Press (10-75 lbs)
      Sit ups
3 x 5 minute rounds of max reps per exercise w/ 1 minute rest between rounds. 1 minute each exercise. Keep total number of reps each round. Add total at the end. 
* Make a team, learn their names. Share equipment. Team with the most reps wins.

Find Prior Workouts

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV