Trifecta Trifecta

Posts Tagged ‘Ring Dip’

Sunday 02.16.20

Warm-Up

A) 3 rounds:

20 seconds work /10 seconds rest
Alternating between movements
Step-Ups
Ring Rows
Double-Unders

B) 3 rounds:

150m Row
Then,
5 Box Jumps
5 Push-Ups

Workout

Every 3 Minutes for 9 Rounds:

Alternate between A, B and C

A.
10 Calorie Bike
10 Chest-to-Bar Pull-Ups
20 Double-Unders

B.
10 Box Jumps, 24”/20”
10 Bar Dips
200M Run

C.
500M Row

RX+: Chest to Bar Pull-Ups. Ring Dips.
RX: As is.
AX: Push-Ups. 400M Row.

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.

Each station in sections A and B should be completed in less than one minute. If needed, scale repetitions or movements to have rest in each section.

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Sunday 02.16.20

Warm-Up

A) 3 rounds:

20 seconds work /10 seconds rest
Alternating between movements
Step-Ups
Ring Rows
Double-Unders

B) 3 rounds:

150m Row
Then,
5 Box Jumps
5 Push-Ups

Workout

Every 3 Minutes for 9 Rounds:

Alternate between A, B and C

A.
10 Calorie Bike
10 Chest-to-Bar Pull-Ups
20 Double-Unders

B.
10 Box Jumps, 24”/20”
10 Bar Dips
200M Run

C.
500M Row

RX+: Chest to Bar Pull-Ups. Ring Dips.
RX: As is.
AX: Push-Ups. 400M Row.

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.

Each station in sections A and B should be completed in less than one minute. If needed, scale repetitions or movements to have rest in each section.

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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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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

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Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets 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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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.

Continue ReadingNo Comments