Trifecta Trifecta

Posts Tagged ‘Ring Row’

Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

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Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
RX+: 115#/75#

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 section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
RX+: 115#/75#

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 section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 should be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

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: push to the end of the 4 minutes.

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