Trifecta Trifecta

Posts Tagged ‘GHD Sit-Up’

Thursday 05.02.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 Plank Hold
20 rest
40 Kettlebell Swings
20 rest
40 Cal Bike
20 rest

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

For Time:

40 Calorie Bike
30 GHD Sit-Ups
20 Burpees
10 Thrusters
20 Burpees
30 GHD Sit-Ups
40 Calorie Bike

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

Bike: you should not take more than 4 minutes to complete the calories on the bike.

GHD: Scale to toes-to-bar if you do not have access to a GHD machine.

Thrusters: this should be a challenging load, scale to a load that you can complete all 10 repetitions in 2 minutes or less.

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Thursday 05.02.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 Plank Hold
20 rest
40 Kettlebell Swings
20 rest
40 Cal Bike
20 rest

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

For Time:

40 Calorie Bike
30 GHD Sit-Ups
20 Burpees
10 Thrusters
20 Burpees
30 GHD Sit-Ups
40 Calorie Bike

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

Bike: you should not take more than 4 minutes to complete the calories on the bike.

GHD: Scale to toes-to-bar if you do not have access to a GHD machine.

Thrusters: this should be a challenging load, scale to a load that you can complete all 10 repetitions in 2 minutes or less.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

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.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
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.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

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.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
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

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

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

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

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

GHD Sit-Ups: You may scale to sit ups if time is running out.

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