Trifecta Trifecta

Posts Tagged ‘GHD Sit-Up’

Monday 02.24.20

Warm-Up

A) 3 rounds:

10 Calorie Row
10 Wall Balls
10M Bear Crawl

B) 3 rounds with an empty bar:

8 Strict Press
8 GHD Sit-Ups
8 Box Jumps

Strength

Push Jerk

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

Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk for 2 sets.

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

EMOMDAY

Every 2 Minutes x 6 Rounds:

6 Squat Cleans, 135#/95#
12 Calorie Row

RX+: 155#/105#
RX: As is.
AX: 95#/75#

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 round of cleans should not take you more than 30 seconds. After both movements you should have 30 seconds of rest before the next round.

Continue ReadingNo Comments

Saturday 02.22.20

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B)EMOM x 6:

Odd Minutes:
8 Shoulder Rolls
20 Double-Unders

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

EMOMx12:

A- 1-2 Muscle-Ups
B- 12/9 Calorie Bike
C- Rest

Objective: choose a muscle-up variation ( ring or bar) and complete 1- 2 muscle ups in one minute. The second minute complete 12/9 calories on the bike, and rest on the third minute. Repeat for a total of 4 rounds.

Workout

EMOMx12:

A- 3-6 Unbroken Strict Pull-ups
B- 3-6 Strict Handstand Push-Ups
C- 12 GHD Sit-Ups

– Rest 60 Seconds

Note: each station should have 10-15 seconds of rest. Scale as needed.

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.

The goal is to get quality movement in and some good abdominal work. This should be a low-intensity level workout. Get some quality movement in.

Continue ReadingNo Comments

Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

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

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-Ups

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 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

Continue ReadingNo Comments

Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

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

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-Ups

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 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

Continue ReadingNo Comments

Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
RX+: 135#/95#

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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

Continue ReadingNo Comments

Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
RX+: 135#/95#

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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

Continue ReadingNo Comments

Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

Continue ReadingNo Comments

Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

Continue ReadingNo Comments

Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-Ups

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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

Continue ReadingNo Comments

Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-Ups

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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments