Trifecta Trifecta

Posts Tagged ‘Kettlebell Swing’

Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
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.

Row: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
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.

Row: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 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

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
RX: As is
RX+: 70#/53#

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 athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

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Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 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

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
RX: As is
RX+: 70#/53#

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 athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

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Friday 06.28.19

Warm-Up

A) 2 Rounds:

15m Bear Crawl
15 Sit-Ups
15 Ring Rows

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Knee Raises
100m Row

Strength

Deadlift

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

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 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

90 seconds work /90 seconds rest x 5 rounds:

1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees

AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless

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.

Kettlebell Swings: you should complete each set of kettlebell swings unbroken.

Rope Climb: each set of rope climb should not take more than 30 seconds to complete.

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Friday 06.28.19

Warm-Up

A) 2 Rounds:

15m Bear Crawl
15 Sit-Ups
15 Ring Rows

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Knee Raises
100m Row

Strength

Deadlift

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

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 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

90 seconds work /90 seconds rest x 5 rounds:

1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees

AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless

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.

Kettlebell Swings: you should complete each set of kettlebell swings unbroken.

Rope Climb: each set of rope climb should not take more than 30 seconds to complete.

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Monday 06.17.19

Warm-Up

A) 2 Rounds:

4 Windmills, Each side
8 Dumbbell Snatches
12 Ball Slams

B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Snatch from Floor: if your technique is not there yet with the snatch, 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

“EMOMDAY”

EMOMx12, alternate stations A, B, C, and D.

A.Minute 1:
3-5 Strict Handstand Push-Ups
5-10 Kipping Handstand Push-Ups

B. Minute 2:
3-5 Strict Pull-Up
5-10 Kipping Pull-Up

C. Minute 3:
5-10 American Swing 70#/53#
10-15 Russian Swings 70#/53#

D. Minute 4:
100m Sprint

Workout Tip

Note: you will perform each station 4 times, alternating a total of 4 rounds.

Minute 1 and 2: the goal is to start with a difficult or strict movement and then finish with an easier or kipping variation.

Minute 3: the same kettlebell for an unbroken set of swings should be used.

Minute 4: you should be able to complete this station in 40 seconds or less.

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Wednesday 06.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row/ Bike
12 Push-Ups
12 Ring Rows

B) 3 Rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to a weight and keep that weight for all 5 sets.

Workout

For Time:
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike
15 Chest-to-Bar Pull-Ups
10 Kettlebell Swings, 32kg/24kg

Workout Tip

Bike/Row: you should be able to complete the Bike/Row in 60 seconds or less, scale as needed.

Chest-to-Bar Pull-Ups: scale repetitions if needed, each round of pull-ups should be completed in 60 seconds or less, scale to kipping pull-ups if needed.

Kettlebell Swings: should be completed in 3 sets or less the first round, 2 sets or less the second round, and 1 set the 3rd round. Scale load as needed.

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Monday 06.17.19

Warm-Up

A) 2 Rounds:

4 Windmills, Each side
8 Dumbbell Snatches
12 Ball Slams

B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Snatch from Floor: if your technique is not there yet with the snatch, 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

“EMOMDAY”

EMOMx12, alternate stations A, B, C, and D.

A.Minute 1:
3-5 Strict Handstand Push-Ups
5-10 Kipping Handstand Push-Ups

B. Minute 2:
3-5 Strict Pull-Up
5-10 Kipping Pull-Up

C. Minute 3:
5-10 American Swing 70#/53#
10-15 Russian Swings 70#/53#

D. Minute 4:
100m Sprint

Workout Tip

Note: you will perform each station 4 times, alternating a total of 4 rounds.

Minute 1 and 2: the goal is to start with a difficult or strict movement and then finish with an easier or kipping variation.

Minute 3: the same kettlebell for an unbroken set of swings should be used.

Minute 4: you should be able to complete this station in 40 seconds or less.

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Wednesday 06.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row/ Bike
12 Push-Ups
12 Ring Rows

B) 3 Rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to a weight and keep that weight for all 5 sets.

Workout

For Time:
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike or Row
15 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 32kg/24kg
15 Calories Assault Bike
15 Chest-to-Bar Pull-Ups
10 Kettlebell Swings, 32kg/24kg

Workout Tip

Bike/Row: you should be able to complete the Bike/Row in 60 seconds or less, scale as needed.

Chest-to-Bar Pull-Ups: scale repetitions if needed, each round of pull-ups should be completed in 60 seconds or less, scale to kipping pull-ups if needed.

Kettlebell Swings: should be completed in 3 sets or less the first round, 2 sets or less the second round, and 1 set the 3rd round. Scale load as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 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 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 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

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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.

Dumbbell Snatches: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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