Trifecta Trifecta

Posts Tagged ‘Double-Unders’

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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Thursday 01.30.20

Warm-Up

A) 4 Rounds:

20 seconds Row at RPE 9
40 seconds rest

Then,
4-8 Strict Pull-Ups or 4-8 Negative Pull-Ups

B) EMOM x 10 minutes:

Odd:
20 seconds unbroken Double-Unders

Even:
40 seconds Plank

Workout

Compare to 1/17

2 Rounds:
400m Row at RPE 8
2-minute rest between rounds

4 Rounds:
200m Row at RPE 8
2-minute rest between rounds

8 Rounds:
100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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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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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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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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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee

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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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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Yyou should be able to complete each set in 1 minute or less. Scale as nee

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Monday 01.06.20

Warm-Up

A) 3 Rounds of:

10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:
Muscle Snatch, with Empty Bar Below Knee

9-6-3:
Overhead Squat, with Empty Bar

18-12-6:
Double-Unders

Strength

Pause 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.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead Squat: 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

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Dumbbell Snatches, 50#35#
20 Dumbbell Walking Lunges

B.
400/300M Row

Workout Tip

Dumbbell Snatches: you should be able to complete all 10 repetitions in 1 set, followed by performing 20 dB walking lunges. Use only the one dumbbell for your lunges.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Monday 01.06.20

Warm-Up

A) 3 Rounds of:

10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:
Muscle Snatch, with Empty Bar Below Knee

9-6-3:
Overhead Squat, with Empty Bar

18-12-6:
Double-Unders

Strength

Pause 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.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead Squat: 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

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Dumbbell Snatches, 50#35#
20 Dumbbell Walking Lunges

B.
400/300M Row

Workout Tip

Dumbbell Snatches: you should be able to complete all 10 repetitions in 1 set, followed by performing 20 dB walking lunges. Use only the one dumbbell for your lunges.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Thursday 01.02.20

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Deadlift.

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

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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Thursday 01.02.20 Copy

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Deadlift.

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

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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