Trifecta Trifecta

Posts Tagged ‘one-legged-squat’

Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Back squat.

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.

Workout

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Back squat.

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.

Workout

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

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Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

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Open 20.4

Check out tips on 20.4 from Sara Sigmundsdottir!

Workout

30 Box Jumps
15 Clean and Jerks, 65/95 lbs.
30Box Jumps
15 Clean and Jerks, 85/135 lbs.
30 Box Jumps
10 Clean and Jerks, 115/185 lbs.
30 Single-Leg Squats
10 Clean and Jerks, 145/225 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 175/275 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 205/315 lbs.

20-minute time cap

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Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

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

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 8 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

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

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