Trifecta Trifecta

Posts Tagged ‘Burpee’

Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 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

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

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.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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.

Wall Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions 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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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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.

Wall Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions 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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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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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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Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 115#/75#

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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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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.

Continue ReadingNo Comments

Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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