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Posts Tagged ‘Handstand Push-Up’

Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Saturday 09.15.18

Warm-Up

A) 4 Rounds of:

200m Run
– Rest 60 seconds
200m Row

B) 2 Rounds:

6 Burpees
12 Lunges
24 Russian Kettlebell Swings, 44#/35#

Strength

Front Squat

3 sets x 3 reps
4 sets x 3 reps

Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets.

Strength Tip

The bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

5 minutes AMRAP:

800m Run

Max Rounds:

5 Handstand Push-ups
15 Air Squats

– 2 Minute Rest

5 Minute Clock
800m Run

Max Rounds:

5 Chest-to-Bar Pull-Ups
15 Air Squats

RX: Push-Ups. Kipping Pull-Ups
AX: Push Ups. Jumping Chest-to-Bar 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.

Chest to Bar Pullup: scale repetitions to be completed in no more than one sets per round. Scale to the appropriate level.

Handstand Push Ups: scale reps for an athlete to remain unbroken, or very close. Scale to the appropriate level.

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Saturday 09.15.18

Warm-Up

A) 4 Rounds of:

200m Run
– Rest 60 seconds
200m Row

B) 2 Rounds:

6 Burpees
12 Lunges
24 Russian Kettlebell Swings, 44#/35#

Strength

Front Squat

3 sets x 3 reps
4 sets x 3 reps

Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets.

Strength Tip

The bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

5 minutes AMRAP:

800m Run

Max Rounds:

5 Handstand Push-ups
15 Air Squats

– 2 Minute Rest

5 Minute Clock
800m Run

Max Rounds:

5 Chest-to-Bar Pull-Ups
15 Air Squats

RX: Push-Ups. Kipping Pull-Ups
AX: Push Ups. Jumping Chest-to-Bar 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.

Chest to Bar Pullup: scale repetitions to be completed in no more than one sets per round. Scale to the appropriate level.

Handstand Push Ups: scale reps for an athlete to remain unbroken, or very close. Scale to the appropriate level.

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Saturday 08.04.18

Warm-Up

A)
20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

B) 3 Rounds with an empty bar:

10 Bench Presses
10 Step-Ups, on a 20inch box
30 seconds Plank Hold, in push up position

Strength

Bench Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/26. This is Week 5 of 8)

Workout

10 Rounds For Time:

5 Handstand Push-Ups
5 Sumo Deadlift High Pulls, 95#/65#
5 Box Jumps, 24”/20”

Workout Tip

Handstand Push Ups: athletes should be able to complete each round of handstand push-ups in unbroken sets. Scale reps if needed. Scale movement to strict Barbell press at a load that is challenging and can be completed in unbroken sets.

Sumo Deadlift High Pull: athlete should be able to complete each round in unbroken sets. Scale load as needed.

Box Jump: scale to a height that athletes feel comfortable jumping to and stepping down. Scale to step ups.

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Saturday 08.04.18

Warm-Up

A)
20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

B) 3 Rounds with an empty bar:

10 Bench Presses
10 Step-Ups, on a 20inch box
30 seconds Plank Hold, in push up position

Strength

Bench Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/26. This is Week 5 of 8)

Workout

10 Rounds For Time:

5 Handstand Push-Ups
5 Sumo Deadlift High Pulls, 95#/65#
5 Box Jumps, 24”/20”

Workout Tip

Handstand Push Ups: athletes should be able to complete each round of handstand push-ups in unbroken sets. Scale reps if needed. Scale movement to strict Barbell press at a load that is challenging and can be completed in unbroken sets.

Sumo Deadlift High Pull: athlete should be able to complete each round in unbroken sets. Scale load as needed.

Box Jump: scale to a height that athletes feel comfortable jumping to and stepping down. Scale to step ups.

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Thursday 06.21.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*Use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Burpees
14 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective: match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock
400M Run

Max AMRAP:

3 Handstand Push Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Run

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

Row: should be at a submaximal effort, 8/10 effort. Athletes should scale distance in order to have time to complete the AMRAP. If athletes struggle with rowing, scale back to 300M.

Run: Should be at a submaximal effort, 8/10 effort. Athletes should push run to have time to complete the AMRAP. If Athlete struggles with running scale to 300M.

Handstand Push-Ups: if handstand push-ups are easy to scale up to strict handstand push-ups. If Handstand push-ups are challenging scale to strict press at a weight that the athlete may complete unbroken sets of 3 reps.

Chest-to-Bar Pull-Ups: Scale to Unbroken kipping зull-ups or оumping chest-to-bar pull-ups.

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