Trifecta Trifecta

Posts Tagged ‘Bike’

Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 4 set 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 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 Single Arm 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.

AX: 35#/25#
RX: As is
RX+: 70#/55#

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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 4 set 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 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 Single Arm 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.

AX: 35#/25#
RX: As is
RX+: 70#/55#

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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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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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