Trifecta Trifecta

Posts Tagged ‘Bike’

Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

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Wednesday 06.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row/ Bike
12 Push-Ups
12 Ring Rows

B) 3 Rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to a weight and keep that weight for all 5 sets.

Workout

For Time:
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike
15 Chest-to-Bar Pull-Ups
10 Kettlebell Swings, 32kg/24kg

Workout Tip

Bike/Row: you should be able to complete the Bike/Row in 60 seconds or less, scale as needed.

Chest-to-Bar Pull-Ups: scale repetitions if needed, each round of pull-ups should be completed in 60 seconds or less, scale to kipping pull-ups if needed.

Kettlebell Swings: should be completed in 3 sets or less the first round, 2 sets or less the second round, and 1 set the 3rd round. Scale load as needed.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

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

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 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.
Each barbell section should be completed in an unbroken set. Scale load as needed.

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Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

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Wednesday 06.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row/ Bike
12 Push-Ups
12 Ring Rows

B) 3 Rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to a weight and keep that weight for all 5 sets.

Workout

For Time:
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike
15 Chest-to-Bar Pull-Ups
10 Kettlebell Swings, 32kg/24kg

Workout Tip

Bike/Row: you should be able to complete the Bike/Row in 60 seconds or less, scale as needed.

Chest-to-Bar Pull-Ups: scale repetitions if needed, each round of pull-ups should be completed in 60 seconds or less, scale to kipping pull-ups if needed.

Kettlebell Swings: should be completed in 3 sets or less the first round, 2 sets or less the second round, and 1 set the 3rd round. Scale load as needed.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

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

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 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.
Each barbell section should be completed in an unbroken set. Scale load as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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.

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

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
RX: 95#/65#
AX: 75#/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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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