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Posts Tagged ‘Kipping Pull-Ups’

Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set of 5 repetitions.

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.

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

4 Rounds For Time:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Friday 07.05.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups

B) 2 Rounds:

20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx8 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:

4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:

4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

Capacity

400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks

AX: 115#/75#
RX: As is
RX+: 225#/155#

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 and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations

Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less

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Friday 07.05.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups

B) 2 Rounds:

20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx8 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:

4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:

4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

Capacity

400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks

AX: 115#/75#
RX: As is
RX+: 225#/155#

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 and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations

Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less

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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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Sunday 06.30.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
200m Run

B) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows

Workout

With a Partner complete the following:

800m Run

12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,

400M Run

6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row

AX: 95#/65#.
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.

Barbell Movements: you should be able to complete the barbell movement in unbroken sets.

Athletes may break up all movements anyway they would like.

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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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Sunday 06.30.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
200m Run

B) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows

Workout

With a Partner complete the following:

800m Run

12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,

400M Run

6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row

AX: 95#/65#.
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.

Barbell Movements: you should be able to complete the barbell movement in unbroken sets.

Athletes may break up all movements anyway they would like.

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Wednesday 06.19.19

Warm-Up

A)

400m Run

Then, 3 rounds of:

5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 1 round:

5 Press
5 Push Press
10 Cal Row

Strength

Push Press

5 reps @ RPE7
5 reps @ RPE8 x 2 sets
5 reps @ RPE9 x 2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for more set.

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.

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

5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Then,
1000m Row

Then,
5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Cindy: complete each round of “Cindy” in 60 seconds or less, scale movements as needed to keep each round in 60 seconds or less.

Row: you should be able to complete the 1000m row in 6 minutes or less.

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Wednesday 06.19.19

Warm-Up

A)

400m Run

Then, 3 rounds of:

5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 1 round:

5 Press
5 Push Press
10 Cal Row

Strength

Push Press

5 reps @ RPE7
5 reps @ RPE8 x 2 sets
5 reps @ RPE9 x 2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for more set.

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.

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

5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Then,
1000m Row

Then,
5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Cindy: complete each round of “Cindy” in 60 seconds or less, scale movements as needed to keep each round in 60 seconds or less.

Row: you should be able to complete the 1000m row in 6 minutes or less.

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