Trifecta Trifecta

Posts Tagged ‘Bike’

Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

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Thursday 08.22.19

Warm-Up

A) 5 Rounds 20 seconds / 10 seconds off:

Bike at RPE 9

B) 4 Rounds:

4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity
EMOM x 15

Minute 1:
10 Hand Release Push-Ups
1 Rope Climb

Minute 2:
10 High Burpee Box Jumps 30″/24″

Minute 3:
10 Calorie Bike

Workout Tip

Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.

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Thursday 08.08.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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Thursday 08.08.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Friday 07.26.19

Warm-Up

A) 2 Rounds:

8 Calorie Bike
4 Hand-Release Push-Ups
8 Calorie Bike

B) 2 Rounds:

8 Wall Balls, 14#/10#
8 Toes-to-Bar
16 Ball Slams

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 2 more set of 3 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

In Teams of 2, complete the following with one athlete working at a time:

100 Kettlebell Swings 53#/35#
80 Calorie Row
60 Pull-Ups
40 Handstand Push-Ups
200m Buddy Carry
40 Hang Power Clean, 135#/95#
60 Box Jumps, 24”/20
80 Hand-Release Push-Ups
100 Sit-Ups

AX: 95#/65#. 35#/26#
RX: As is

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!

One athlete will work, while one athlete rests. Start with the Kettlebell swings, and complete all repetitions in the order they are written. You should not be working longer than 60 seconds at any time in the workout.

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Friday 07.26.19

Warm-Up

A) 2 Rounds:

8 Calorie Bike
4 Hand-Release Push-Ups
8 Calorie Bike

B) 2 Rounds:

8 Wall Balls, 14#/10#
8 Toes-to-Bar
16 Ball Slams

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 2 more set of 3 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

In Teams of 2, complete the following with one athlete working at a time:

100 Kettlebell Swings 53#/35#
80 Calorie Row
60 Pull-Ups
40 Handstand Push-Ups
200m Buddy Carry
40 Hang Power Clean, 135#/95#
60 Box Jumps, 24”/20
80 Hand-Release Push-Ups
100 Sit-Ups

AX: 95#/65#. 35#/26#
RX: As is

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!

One athlete will work, while one athlete rests. Start with the Kettlebell swings, and complete all repetitions in the order they are written. You should not be working longer than 60 seconds at any time in the workout.

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Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

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Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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