Trifecta Trifecta

Posts Tagged ‘Bike’

Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
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!
RX+: Competitive athletes that want a little more dose of the good stuff.

Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
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!
RX+: Competitive athletes that want a little more dose of the good stuff.

Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Friday 12.06.19

Warm-Up

A) EMOMx8 min:

Odd: Max Double-Unders
Even: 20 Hollow Hold

B) EMOMx8 min:

Odd: Max Burpee Pull-Ups
Even: 20 Handstand Hold

C) EMOMx8 min:

Odd: Bike at RPE 6
Even: 20 sec Bike at RPE 9

Workout

1000m Row for Time

Then,
10x200m Row

With 1:1 Rest
Note: pace should be at your 1000m Row pace

Workout Tip

Take your pace from your 1k row for time. Use that to pace your 200m repeats. After each set of 200m, hop off the rower and rest for the same duration it took you to complete the 200m row.

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

1 Minute Bike at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
RX+: 70#/50#

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.

Dumbbell Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Friday 12.06.19

Warm-Up

A) EMOMx8 min:

Odd: Max Double-Unders
Even: 20 Hollow Hold

B) EMOMx8 min:

Odd: Max Burpee Pull-Ups
Even: 20 Handstand Hold

C) EMOMx8 min:

Odd: Bike at RPE 6
Even: 20 sec Bike at RPE 9

Workout

1000m Row for Time

Then,
10x200m Row

With 1:1 Rest
Note: pace should be at your 1000m Row pace

Workout Tip

Take your pace from your 1k row for time. Use that to pace your 200m repeats. After each set of 200m, hop off the rower and rest for the same duration it took you to complete the 200m row.

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

1 Minute Bike at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
RX+: 70#/50#

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.

Dumbbell Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Friday 11.29.19

Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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