Trifecta Trifecta

Posts Tagged ‘Rope Climb’

Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
In this set, we use 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
In this set, we use 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Wednesday 05.01.19

Warm-Up

A) 200m Run
10 Push-Ups
10 Sit-Ups
150m Run
10 Push-Ups
10 Sit-Ups
100m Run
10 Push-Ups
10 Sit-Ups

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

1 set every 2 minutes x 5 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 5 rounds.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

For Time:

200m-200m-200m-200m
Run

2-2-2-2
Rope Climbs

20-15-10-5
Ring Dips

Workout Tip

Run: you should be able to complete each 200m run under 90 seconds, scale as needed.

Rope Climbs: scale to 6 strict pull-ups each round, or 16 Ring Rows every round

Ring Dips: if ring dips are challenging for you, scale to bar dips or push ups.

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Wednesday 05.01.19

Warm-Up

A) 200m Run
10 Push-Ups
10 Sit-Ups
150m Run
10 Push-Ups
10 Sit-Ups
100m Run
10 Push-Ups
10 Sit-Ups

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

1 set every 2 minutes x 5 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 5 rounds.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

For Time:

200m-200m-200m-200m
Run

2-2-2-2
Rope Climbs

20-15-10-5
Ring Dips

Workout Tip

Run: you should be able to complete each 200m run under 90 seconds, scale as needed.

Rope Climbs: scale to 6 strict pull-ups each round, or 16 Ring Rows every round

Ring Dips: if ring dips are challenging for you, scale to bar dips or push ups.

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% 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 each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb
200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

 

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% 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 each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb

200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

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Sunday 04.07.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

In teams of 2:
“The Whole Enchilada!”

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters
3 Rope Climbs, 15′ Ascent
50 Overhead Squats
3 Rope Climbs, 15′ Ascent
75 Sit-Ups
3 Rope Climbs
50 Sumo Deadlift High Pull
3 Rope Climbs
75 Wall Balls, 20#/14#

RX: 75#/55#
AX: 75#/55#. Front Squat

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.

Break up total volume anyway between 2 athletes. Start at the top and work your way to the end!

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Sunday 04.07.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

In teams of 2:
“The Whole Enchilada!”

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters
3 Rope Climbs, 15′ Ascent
50 Overhead Squats
3 Rope Climbs, 15′ Ascent
75 Sit-Ups
3 Rope Climbs
50 Sumo Deadlift High Pull
3 Rope Climbs
75 Wall Balls, 20#/14#

RX: 75#/55#
AX: 75#/55#. Front Squat

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.

Break up total volume anyway between 2 athletes. Start at the top and work your way to the end!

Continue ReadingNo Comments