Trifecta Trifecta

Posts Tagged ‘Push-Up’

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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Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

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.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

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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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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

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

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.

B. Rope Climbs

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

Objective: 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

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. 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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Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

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.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

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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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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

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

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.

B. Rope Climbs

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

Objective: 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

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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Thursday 08.08.19

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

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

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.

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.

Objective: 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 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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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 08.08.19

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

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

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.

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.

Objective: 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 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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