Trifecta Trifecta

Posts Tagged ‘Burpee’

Friday 01.31.20

Warm-Up

A) 20 sec on/10 sec rest, alternate each station:

A- Jump Rope
B- Burpees
C- Air Squats
D- Sit-Ups

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Workout

10-Minute Clock:

1000m Row
Then, Max Rounds:

5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
20 Double-Unders

AX: Power Clean. Front Squats 95#/65#.
RX: As is.
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.

After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

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

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

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

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

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

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

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

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

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

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

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

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

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.

Strength Tip

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

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
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 of the good stuff.

Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

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.

Strength Tip

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

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
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 of the good stuff.

Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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.

Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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.

Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Wednesday 01.15.20

Warm-Up

A) 3 rounds:

30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank

B) 3 Rounds:

15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

Every Two Minutes x 6 rounds:

20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups

Workout Tip

Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.

Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.

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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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Friday 01.10.20

Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

5 Rounds for time:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#
40 Double-Unders

Workout Tip

Snatch: this should be a moderate to heavyweight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less.

Power Clean and Jerk: Same weight as your squat snatch, should be moderate to light.

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