Trifecta Trifecta

Posts Tagged ‘Kipping Handstand Push-Up’

Sunday 05.26.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Dumbbell Press
15 Calorie Assault Bike

B) 3 Rounds:

8 Russian Kettlebell Swings, 53#/35#
4 Burpees
8 Calorie Bike
4 Dumbbell Snatches

Workout

25 Minute Ladder:

4 Power Snatches, 75#/55#
4 Handstand Push-Ups
8 Calorie Bike

Then,
8 Power Snatches, 75#/55#
8 Handstand Push-Ups
16 Calorie Bike

Then,
12 Power Snatches, 75#/55#
12 Handstand Push-Ups
24 Calorie Bike

Then,
16 Power Snatch, 75#/55#
16 Handstand Push-Ups
32 Calorie Bike…ETC

Workout Tip

Power Snatch: choose a load that you can complete in touch and go reps. Scale load as needed.

Handstand Push Ups: scale to strict Dumbbell Press if needed.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

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.

Strength Tip

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

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

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.

Strength Tip

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

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

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.

Strength Tip

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

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

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.

Strength Tip

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

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ 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 your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ 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 your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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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.

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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.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 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

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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