Trifecta Trifecta

Posts Tagged ‘Row’

Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 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 station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 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 station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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.

Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, 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 above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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.

Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, 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 above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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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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Saturday 01.11.20

Warm-Up

A) 8 Rounds:

20 seconds Row at RPE 9
10 seconds Rest

B) 3 Rounds:

400M Jog
20 Sit-Ups
10 Windmills

Workout

2 Rounds:

400m Run at RPE 8
2-minute rest between rounds

4 Rounds:

200m Run at RPE 8
2-minute rest between rounds

8 Rounds:

100m Run at RPE 8
2-minute rest between rounds

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 running section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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