Trifecta Trifecta

Posts Tagged ‘Handstand Push-Up’

Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

Continue ReadingNo Comments

Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

Continue ReadingNo Comments

Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

Continue ReadingNo Comments

Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

Continue ReadingNo Comments

Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

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

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.

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

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

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.

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

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.

Workout

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

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Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

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.

Workout

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

Continue ReadingNo Comments