TriForce Fitness

The TriForce Fitness workouts were inspired by life. Multiplanar strength has to be a part of our training because life doesn’t happen in a straight line. Enjoy different activities and sports more. Improve your coordination, mobility and strength by challenging your fitness in different planes of movement and lines of pull. Get passed pain and reduce your risk of injury. These workouts hit different, and if you challenge yourself in a different way, you see different results. The target weights detailed in the workout plans are just targets. Use a weight that gives you an effort level of 8 out of 10.

See example workouts at the bottom of this page

Start Course Continue Course Retake Course Preview Course Learn More
Retake this course?
Retaking this course from the beginning will reset all of your tracked progress.
Retake

Workout Plans

  • 3D strength

    • 10 reps of each exercise

    • Rest as you need to

    • Perform 2-3 sets of each exercise on each side

    • Use a weight that allows you to perform 10 reps with good form. Only the last couple of reps should start to feel like a struggle

    • Target weight for Men=16kg, Women 8kg

    1. Forward lunge clean

    2. Side lunge swing

    3. Push press reverse lunge

    4. Reverse diagonal lunge snatch

    5. Forward diagonal lunge rack hold

  • Triplanar combinations

    40 second sets

    20 second rests

    Perform 4 sets of each exercise

    Target weight for Men=16kg, Women 8kg

    1. Side lunge left clean to reverse lunge right

    2. Reverse lunge goblet rotation to forward lunge goblet rotation

    3. Reverse lunge left to thruster forward lunge right

    4. Reverse diagonal lunge snatch to forward diagonal lunge

  • Practice for Everest

    • 60 reps of each exercise (30 reps left and 30 reps right)

    • Don’t swap arms until you’ve completed all 30 reps on one side

    • Rest as you need to

    • Target weight for Men=16kg, Women 8kg

    1. Forward lunge snatch

    2. Alternate side lunge high pull (60 reps total)

    3. Push press reverse diagonal lunge

    4. Forward diagonal lunge swing

    5. Reverse lunge rotational clean