Trifecta Trifecta

Posts Tagged ‘Plank Hold’

Saturday 11.09.19

Warm-Up

A)

Then,
2 rounds:

20m High Knees
20 Russian Swings

Then,
20 Step-Ups

B) 4 Rounds:

5 Ball Slams
10 Ring Rows
20 seconds Plank

Strength

Romanian Deadlift

8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 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.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

4 Rounds For Time:

15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#

Workout Tip

Box Jumps: you may step down if needed.

Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.

Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.

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Saturday 11.09.19

Warm-Up

A)

Then,
2 rounds:

20m High Knees
20 Russian Swings

Then,
20 Step-Ups

B) 4 Rounds:

5 Ball Slams
10 Ring Rows
20 seconds Plank

Strength

Romanian Deadlift

8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 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.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

4 Rounds For Time:

15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#

Workout Tip

Box Jumps: you may step down if needed.

Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.

Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.

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Tuesday 10.15.19

Warm-Up

A)

1 Min Single-Unders
1 Minute Plank
30 seconds Double-Unders
1-minute Plank

B) 15-12-9:

Kettlebell Swings
Calorie Row

5-3-1:

Burpees

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

1 Handstand Push-Up
1 High Box Jump 30″/24″
20 Double-Unders
2 Handstand Push-Ups
2 High Box Jump 30″/24″
20 Double-Unders
3 Handstand Push-Ups
3 High Box Jump 30″/24″
20 Double-Unders
4 Handstand Push-Ups
4 High Box Jump 30″/24″
20 Double-Unders

– Time cap 10 minutes

Workout Tip

Handstand Push-Up: you should be able to complete sets of 3 each round. Scale to Db Strict Press if needed

Box Jump: you should pick a height that is slightly higher than what you are comfortable with. Take your time for each repetition.

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

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Sunday 10.13.19

Warm-Up

A) 1 round:

400m Run
200m Row
1 Minute Plank Hold

B) 3 rounds:

10 Knee Raises
10 Dumbbell Deadlifts
10 Dumbbell Push Press

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
5 Muscle-Ups

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Push-Ups

Workout Tip

This is a long one!

Toes-to-Bar: you may scale to knee raises if needed.

Muscle-Ups: you should be able to complete each round in 2 sets or less. Scale reps as needed. Scale to 10 ring dips if needed.

Power Cleans: you should choose a weight that you can complete in 2 sets or less. Scale load as needed.

Wall Balls and Push-Ups: you should be able to complete each round of wall balls and push-ups in 4 sets or less. Scale repetitions if needed.

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Tuesday 10.15.19

Warm-Up

A)

1 Min Single-Unders
1 Minute Plank
30 seconds Double-Unders
1-minute Plank

B) 15-12-9:

Kettlebell Swings
Calorie Row

5-3-1:

Burpees

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

1 Handstand Push-Up
1 High Box Jump 30″/24″
20 Double-Unders
2 Handstand Push-Ups
2 High Box Jump 30″/24″
20 Double-Unders
3 Handstand Push-Ups
3 High Box Jump 30″/24″
20 Double-Unders
4 Handstand Push-Ups
4 High Box Jump 30″/24″
20 Double-Unders

– Time cap 10 minutes

Workout Tip

Handstand Push-Up: you should be able to complete sets of 3 each round. Scale to Db Strict Press if needed

Box Jump: you should pick a height that is slightly higher than what you are comfortable with. Take your time for each repetition.

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

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Sunday 10.13.19

Warm-Up

A) 1 round:

400m Run
200m Row
1 Minute Plank Hold

B) 3 rounds:

10 Knee Raises
10 Dumbbell Deadlifts
10 Dumbbell Push Press

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
5 Muscle-Ups

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Push-Ups

Workout Tip

This is a long one!

Toes-to-Bar: you may scale to knee raises if needed.

Muscle-Ups: you should be able to complete each round in 2 sets or less. Scale reps as needed. Scale to 10 ring dips if needed.

Power Cleans: you should choose a weight that you can complete in 2 sets or less. Scale load as needed.

Wall Balls and Push-Ups: you should be able to complete each round of wall balls and push-ups in 4 sets or less. Scale repetitions if needed.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Wednesday 09.25.19

Warm-Up

A)
30 Russian Kettlebell Swings
150m Row
20 Russian Kettlebell Swings
100m Row
10 Russian Kettlebell Swings
50m Row

B) 2 rounds:

1 min Plank Hold
12 Dumbbell Snatches
1-minute rest

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 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

Every 4 Minutes x 4 rounds:

A.
500m Row
25 Kettlebell Swings, 53#/35#

B.
500m Row
25 Sit-Ups

Workout Tip

Row: this station should not take more than 2:15 to complete, scale to 400m if needed.

Kettlebell Swings: this station should not take more than 75 seconds to complete. You should be able to complete all repetitions in 2 sets or less.

Sit-Ups: This round should be completed in 75 seconds, scale to 15 if needed.

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Wednesday 09.25.19

Warm-Up

A)
30 Russian Kettlebell Swings
150m Row
20 Russian Kettlebell Swings
100m Row
10 Russian Kettlebell Swings
50m Row

B) 2 rounds:

1 min Plank Hold
12 Dumbbell Snatches
1-minute rest

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 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

Every 4 Minutes x 4 rounds:

A.
500m Row
25 Kettlebell Swings, 53#/35#

B.
500m Row
25 Sit-Ups

Workout Tip

Row: this station should not take more than 2:15 to complete, scale to 400m if needed.

Kettlebell Swings: this station should not take more than 75 seconds to complete. You should be able to complete all repetitions in 2 sets or less.

Sit-Ups: This round should be completed in 75 seconds, scale to 15 if needed.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

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 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

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

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 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

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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