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Posts Tagged ‘Double-Unders’

Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Monday 01.21.19

Warm-Up

A) 2 Rounds of:

200m Run
– Rest 30 Seconds
40 Double-Unders
– Rest 30 Seconds

B) 3 rounds:

15 Air Squats
15 Russian Kettlebell Swings
15m High Knee

Strength

Back Squat

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the third week of 3s, track your progress.

Workout

“EMOMDAY”

Every 5 Minutes X 4 rounds:

400m Run
30 Wall Balls, 20#/14#
20 Double-Unders
10 Burpees

Workout Tip

Run: you should be able to run 400M under 2 minutes, scale as needed.

Wall Balls: you should complete each wall ball round in 2 sets or less, scale load of the ball as needed.

Double-Unders: scale reps or scale to singles of the same reps.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

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Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

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Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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