Trifecta Trifecta

Posts Tagged ‘Bike’

Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-Ups

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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-Ups

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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

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Saturday 01.18.20

Warm-Up

A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Sit-Up
Push-Up

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand Push-Ups

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 minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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Saturday 01.18.20 Copy

Warm-Up

A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Sit-Up
Push-Up

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand Push-Ups

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 minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

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: push to the end of the 4 minutes.

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 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 be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee

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