Trifecta Trifecta

Posts Tagged ‘Kipping Pull-Ups’

Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

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Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

RX+: 70#/50#
RX: as is
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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

RX+: 70#/50#
RX: as is
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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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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.

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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.

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Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 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 your 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

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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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.

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Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 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 your 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

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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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.

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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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Tuesday 04.30.19

Warm-Up

A) 1 round:

200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

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.

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

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

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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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