Trifecta Trifecta

Posts Tagged ‘Kipping Pull-Ups’

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

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

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 set of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Continue ReadingNo Comments

Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

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

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 set of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Continue ReadingNo Comments

Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

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Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

Continue ReadingNo Comments

Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

Continue ReadingNo Comments