Trifecta Trifecta

Posts Tagged ‘Kettlebell Swing’

Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds rest:

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

Continue ReadingNo Comments

Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 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

Capacity:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

Continue ReadingNo Comments

Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 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

Capacity:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

Continue ReadingNo Comments

Tuesday 05.07.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
– 20 seconds rest
40 seconds Kettlebell Swings
– 20 seconds rest
40 seconds Cal on 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.
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

Helen

For Time

3 Rounds:

400m Run
21 Kettlebell Swings, 53#/35#
12 Pull-Ups

Workout Tip

Kettlebell Swings: should be a load that you can complete in 2 sets or less.

Pull-Ups: scale to a movement that you can complete in 3 sets or less.

Continue ReadingNo Comments

Tuesday 05.07.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
– 20 seconds rest
40 seconds Kettlebell Swings
– 20 seconds rest
40 seconds Cal on 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.
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

Helen

For Time

3 Rounds:

400m Run
21 Kettlebell Swings, 53#/35#
12 Pull-Ups

Workout Tip

Kettlebell Swings: should be a load that you can complete in 2 sets or less.

Pull-Ups: scale to a movement that you can complete in 3 sets or less.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, with a light kettlebell
Wall Balls, 10#/8#

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 Calorie Row
Rest 30 Seconds

Strength

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

Continue ReadingNo Comments

Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

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

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

Continue ReadingNo Comments

Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, with a light kettlebell
Wall Balls, 10#/8#

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 Calorie Row
Rest 30 Seconds

Strength

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

Continue ReadingNo Comments

Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

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

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

Continue ReadingNo Comments

Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

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

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

Continue ReadingNo Comments