Trifecta Trifecta

Posts Tagged ‘Knee Raises’

Thursday 09.12.19

Warm-Up

A)
20 Double-Unders

Then, 3 Rounds:

10 Dumbbell Push Press
10 Dumbbell Deadlifts

Then,
20 Double-Unders

B) 5 Rounds:

2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell

Strength

Press

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.

Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

Capacity:

50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute

40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute

30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute

20 Double-Unders
10 Bar Dips
10 GHD Sit-Ups

Workout Tip

After each round, rest 1 minute then perform the next triplet. Each section should be completed faster than the previous one. Scale Jump ropes to single-unders if needed. Bar dips should be completed in sets of 5 or more. GHD sit-ups may be scaled to sit-ups.

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Thursday 09.12.19

Warm-Up

A)
20 Double-Unders

Then, 3 Rounds:

10 Dumbbell Push Press
10 Dumbbell Deadlifts

Then,
20 Double-Unders

B) 5 Rounds:

2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell

Strength

Press

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.

Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

Capacity:

50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute

40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute

30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute

20 Double-Unders
10 Bar Dips
10 GHD Sit-Ups

Workout Tip

After each round, rest 1 minute then perform the next triplet. Each section should be completed faster than the previous one. Scale Jump ropes to single-unders if needed. Bar dips should be completed in sets of 5 or more. GHD sit-ups may be scaled to sit-ups.

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Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

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.

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

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

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Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

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.

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

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Monday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

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

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 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.

Run: you should be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Sunday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

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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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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

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

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 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.

Run: you should be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale 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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