Trifecta Trifecta

Posts Tagged ‘Ring Row’

Sunday 03.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1:00 Calorie Bike at a 7/10 effort
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds:

A.
15 Thrusters
20 Toes-to-Bar

B.
15 Burpee Box Jumps, 20”/24”
20 Kettlebell Swings

C.
15/12 Calorie Row or Bike
200m Run

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+: 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.

In each 3 minute station, you should have some rest. Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/50#

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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/50#

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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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Thursday 02.28.19

Warm-Up

A) 3 Rounds:

200m Run
10m Lunge
200m Row

B) 2 Rounds:

10 Deadlift, with an empty bar
15 Ring Rows
10 Windmills

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of 6 repetitions.

Strength Tip

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.

Workout

12 Minute AMRAP:

400m Run
20 Kettlebell Swings 70#/53#
1 Rope Climb

Workout Tip

Run: you should not take more than 2 minutes on the run, scale distance if needed.

Kettlebell Swings: you should choose a weight that is challenging, but that you can complete in 2 sets or less.

Rope Climb: if you do not have access to a rope, perform 5 strict pull-ups or 10 ring rows.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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