Trifecta Trifecta

Posts Tagged ‘Burpee’

Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8×2 sets

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Strength Tip

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 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.

Run: you should be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Monday 08.12.19

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 Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

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 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

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

Workout Tip

Snatch: this should be a moderate to heavy weight, 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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Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, 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 above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

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Monday 08.12.19

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 Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

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 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

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

Workout Tip

Snatch: this should be a moderate to heavy weight, 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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Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, 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 above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up 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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up 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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Sunday 07.28.19

Warm-Up

A) 1 Round:

800m Run
400m Row
400m Run
200m Row

B) 2 Rounds:

5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Minute Plank

Workout

Buy-in:

400m Run
40 Ball Slams, 35#/25#
200m Run
20 Broad Jumps

Then,
4 Rounds:

15 Calorie Row
15 Bar Dips
15 Burpees
15 Knees-to-Elbows

Buy-Out:

400m Run
40 Ball Slams,35#/25#
200m Run
20 Broad Jumps

Workout Tip

Buy-In/Buy-Out: this station starts with a 400M run that should not take you more than 2 minutes to complete, and the 200M run should not take you more than 1 minute to complete. Scale as needed. Broad jumps are by repetitions not by distance, do your best to jump and land in a half squat position for each repetition.

4 Rounds: each station should not take more than 75 seconds to complete. Scale as needed.

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Sunday 07.28.19

Warm-Up

A) 1 Round:

800m Run
400m Row
400m Run
200m Row

B) 2 Rounds:

5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Minute Plank

Workout

Buy-in:

400m Run
40 Ball Slams, 35#/25#
200m Run
20 Broad Jumps

Then,
4 Rounds:

15 Calorie Row
15 Bar Dips
15 Burpees
15 Knees-to-Elbows

Buy-Out:

400m Run
40 Ball Slams,35#/25#
200m Run
20 Broad Jumps

Workout Tip

Buy-In/Buy-Out: this station starts with a 400M run that should not take you more than 2 minutes to complete, and the 200M run should not take you more than 1 minute to complete. Scale as needed. Broad jumps are by repetitions not by distance, do your best to jump and land in a half squat position for each repetition.

4 Rounds: each station should not take more than 75 seconds to complete. Scale as needed.

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Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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