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Posts Tagged ‘Dumbbell Deadlift’

Friday 08.16.19

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200M Run
200M Row
20 Russian Swings

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 8 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width 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

0-10:00 min:
Build to a heavy Cleans and a Jerk

10:00-15:00 min:
5 Clean and Jerks at 75% of a single rep

15:00-20:00 min:
500M Row!

Workout Tip

Start the workout with a running clock. You have 10 minutes to build to a heavy clean and jerk ( Squat clean and jerk). Once you find that weight, take 75% of that and wait for the clock to reach the 10-minute mark, then in any manner perform 5 clean and jerks. When the clock hits the 15:00 mark, sprint 500Ms!

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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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Friday 08.16.19

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200M Run
200M Row
20 Russian Swings

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 8 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width 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

0-10:00 min:
Build to a heavy Cleans and a Jerk

10:00-15:00 min:
5 Clean and Jerks at 75% of a single rep

15:00-20:00 min:
500M Row!

Workout Tip

Start the workout with a running clock. You have 10 minutes to build to a heavy clean and jerk ( Squat clean and jerk). Once you find that weight, take 75% of that and wait for the clock to reach the 10-minute mark, then in any manner perform 5 clean and jerks. When the clock hits the 15:00 mark, sprint 500Ms!

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

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
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 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.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

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
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 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.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Sunday 06.30.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
200m Run

B) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows

Workout

With a Partner complete the following:

800m Run

12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,

400M Run

6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row

AX: 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.

Barbell Movements: you should be able to complete the barbell movement in unbroken sets.

Athletes may break up all movements anyway they would like.

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Sunday 06.30.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
200m Run

B) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows

Workout

With a Partner complete the following:

800m Run

12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,

400M Run

6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row

AX: 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.

Barbell Movements: you should be able to complete the barbell movement in unbroken sets.

Athletes may break up all movements anyway they would like.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/50#

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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/50#

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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. 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

Capacity

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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