Trifecta Trifecta

Posts Tagged ‘Double-Unders’

Sunday 09.22.19

Warm-Up

A) 4 Rounds each, 20 seconds on/ 10 seconds off:

Row
Single-Unders
Sit-Ups

Workout

100-80-60-40-20:
Double-Unders

50-40-30-20-10:
Calorie Row

25-20-15-10-5:
GHD Sit-Ups

Workout Tip

This is a long endurance piece. Get comfortable and shut your mind off. If GHD sit-ups are new for you modify to sit-ups.

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Sunday 09.22.19

Warm-Up

A) 4 Rounds each, 20 seconds on/ 10 seconds off:

Row
Single-Unders
Sit-Ups

Workout

100-80-60-40-20:
Double-Unders

50-40-30-20-10:
Calorie Row

25-20-15-10-5:
GHD Sit-Ups

Workout Tip

This is a long endurance piece. Get comfortable and shut your mind off. If GHD sit-ups are new for you modify to sit-ups.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

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: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Thursday 09.12.19

Warm-Up

A)
20 Double-Unders

Then, 3 Rounds:

10 Dumbbell Push Press
10 Dumbbell Deadlifts

Then,
20 Double-Unders

B) 5 Rounds:

2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

Capacity:

50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute

40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute

30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute

20 Double-Unders
10 Bar Dips
10 GHD Sit-Ups

Workout Tip

After each round, rest 1 minute then perform the next triplet. Each section should be completed faster than the previous one. Scale Jump ropes to single-unders if needed. Bar dips should be completed in sets of 5 or more. GHD sit-ups may be scaled to sit-ups.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

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: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

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: 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

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Thursday 09.12.19

Warm-Up

A)
20 Double-Unders

Then, 3 Rounds:

10 Dumbbell Push Press
10 Dumbbell Deadlifts

Then,
20 Double-Unders

B) 5 Rounds:

2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

Capacity:

50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute

40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute

30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute

20 Double-Unders
10 Bar Dips
10 GHD Sit-Ups

Workout Tip

After each round, rest 1 minute then perform the next triplet. Each section should be completed faster than the previous one. Scale Jump ropes to single-unders if needed. Bar dips should be completed in sets of 5 or more. GHD sit-ups may be scaled to sit-ups.

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

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: 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

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

Strength

A. Seated Dumbbell Press

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

B. Rope Climbs

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

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

Strength

A. Seated Dumbbell Press

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

B. Rope Climbs

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

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

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Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

Continue ReadingNo Comments