Trifecta Trifecta

Posts Tagged ‘Ring Row’

Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. 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, then descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. 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, then descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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