Trifecta Trifecta

Posts Tagged ‘Row’

Friday 12.20.19

Warm-Up

A) :45 on/:15 off x 8 rounds:

Row @ RPE 8

B) 3 rounds:

10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls

Strength

Deadlift

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

3 Rounds for Time:

20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#

AX: 53#/35#
RX: as is

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.

Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.

Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

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

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

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

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Sunday 12.15.19

Warm-Up

A) 2 Rounds:

20 Cal Row
20 Sit-Ups
20 Ring Rows

B) 3 Rounds:

200m Run
10 GHD Sit-Ups
20 Double-Unders

Workout

0:00-10:00
1000m Row
50 Thrusters, with an empty bar
30 Pull-Ups

10:00-20:00
1 Mile Run

20:00 -30:00
15 Power Snatches, 135#/95#
15 Clean and Jerks, 135#95#
Max Burpees Over the Bar! Until the time is reached.

Workout Tip

You should have rest in between the first and second sections, scale as needed to have rest. The last station, your score will be the total amount of burpees completed until the clock has hit “30:00”.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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 not take more than 2:30 each round. Scale reps, load, and distance as needed.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

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Friday 12.06.19

Warm-Up

A) EMOMx8 min:

Odd: Max Double-Unders
Even: 20 Hollow Hold

B) EMOMx8 min:

Odd: Max Burpee Pull-Ups
Even: 20 Handstand Hold

C) EMOMx8 min:

Odd: Bike at RPE 6
Even: 20 sec Bike at RPE 9

Workout

1000m Row for Time

Then,
10x200m Row

With 1:1 Rest
Note: pace should be at your 1000m Row pace

Workout Tip

Take your pace from your 1k row for time. Use that to pace your 200m repeats. After each set of 200m, hop off the rower and rest for the same duration it took you to complete the 200m row.

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

1 Minute Bike at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
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: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

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 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

AX: 35#/25#
RX: as is

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 round should not take you more than 3 minutes to complete, scale load as needed.

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Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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 not take more than 2:30 each round. Scale reps, load, and distance as needed.

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