Trifecta Trifecta

Posts Tagged ‘Chest-To-Bar Pull-Ups’

Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

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.

Workout

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

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Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

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.

Workout

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

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Tuesday 09.24.19

Warm-Up

A) 4 rounds:

8 Ring Rows
8 Step-Ups
8 Ball Slams

B) 2 rounds:

12 Push-Ups
6 Toes-to-Bar

Strength

Superset

A and B then rest 90-120 seconds.

4 Rounds of:

A.
Dumbbell Bench Press
8 reps @ RPE7

B.
Bent-Over Row
8 reps @ RPE7

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: to perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity:

12 Minute Ladder:
2 Chest-to-Bar Pull-Ups
2 Burpee Box Overs, 24”/20”
4 Chest-to-Bar Pull-Ups
4 Burpee Box Overs

Workout Tip

This workout is in a ladder format, where you will continue to increase repetitions by 2, every round until 12 minutes is complete (4-4-6-6,6-6-8-8 etc).

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Tuesday 09.24.19

Warm-Up

A) 4 rounds:

8 Ring Rows
8 Step-Ups
8 Ball Slams

B) 2 rounds:

12 Push-Ups
6 Toes-to-Bar

Strength

Superset

A and B then rest 90-120 seconds.

4 Rounds of:

A.
Dumbbell Bench Press
8 reps @ RPE7

B.
Bent-Over Row
8 reps @ RPE7

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: to perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity:

12 Minute Ladder:
2 Chest-to-Bar Pull-Ups
2 Burpee Box Overs, 24”/20”
4 Chest-to-Bar Pull-Ups
4 Burpee Box Overs

Workout Tip

This workout is in a ladder format, where you will continue to increase repetitions by 2, every round until 12 minutes is complete (4-4-6-6,6-6-8-8 etc).

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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