Trifecta Trifecta

Posts Tagged ‘Muscle Up’

Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 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

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 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

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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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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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.

Continue ReadingNo Comments