Trifecta Trifecta

Posts Tagged ‘Ring Muscle Ups’

Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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Open 20.5

Last week of the Open! Check out Sara Sigmundsdottir’s strategy for success

Workout

For time, partitioned any way:

40 ring muscle-ups
80 calorie row
120 wall balls (men: 20 lbs/10 ft. women: 14 lbs. /9 ft.)

With a 20 minute time-cap.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

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: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

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: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

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

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 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.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee 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

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

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

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 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.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee 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

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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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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