Trifecta Trifecta

Posts Tagged ‘single-unders’

Friday 01.31.20

Warm-Up

A) 20 sec on/10 sec rest, alternate each station:

A- Jump Rope
B- Burpees
C- Air Squats
D- Sit-Ups

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds

Strength Tip

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 2 sets of 3 repetitions with every weight jump.

Workout

10-Minute Clock:

1000m Row
Then, Max Rounds:

5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
20 Double-Unders

AX: Power Clean. Front Squats 95#/65#.
RX: As is.
RX+: 95#/65#

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.

After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.

Continue ReadingNo Comments

Wednesday 01.15.20

Warm-Up

A) 3 rounds:

30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank

B) 3 Rounds:

15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar

Strength

Deadlift

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

Objective: build to an RPE of 8 for 2 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

Every Two Minutes x 6 rounds:

20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups

Workout Tip

Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.

Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.

Continue ReadingNo Comments

Wednesday 01.15.20

Warm-Up

A) 3 rounds:

30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank

B) 3 Rounds:

15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar

Strength

Deadlift

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

Objective: build to an RPE of 8 for 2 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

Every Two Minutes x 6 rounds:

20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups

Workout Tip

Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.

Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.

Continue ReadingNo Comments

Thursday 12.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Step-Ups
5 Burpees

B) 2 Rounds:

10 Empty bar Bench Press
20 Singles, with your left foot
20 Singles with your right foot
10 Double-Unders

Strength

Bench Press

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

Then 90% of 3 @ RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, 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

14 min AMRAP:

8 Wall Balls, 20#14#
8 Hand Release Push-Ups
10 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
20 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
30 Double-Unders
(Each round adds 10 double-unders until the time is up)

Workout Tip

Wall Balls/Hand Release Push-Ups: each round of wall balls and push-ups should be completed in an unbroken set of 8. Scale load as needed.

Double-Unders: each round, double-unders increase by 10 repetitions. Scale to single-unders if double-unders are challenging.

Continue ReadingNo Comments

Thursday 12.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Step-Ups
5 Burpees

B) 2 Rounds:

10 Empty bar Bench Press
20 Singles, with your left foot
20 Singles with your right foot
10 Double-Unders

Strength

Bench Press

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

Then 90% of 3 @ RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, 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

14 min AMRAP:

8 Wall Balls, 20#14#
8 Hand Release Push-Ups
10 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
20 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
30 Double-Unders
(Each round adds 10 double-unders until the time is up)

Workout Tip

Wall Balls/Hand Release Push-Ups: each round of wall balls and push-ups should be completed in an unbroken set of 8. Scale load as needed.

Double-Unders: each round, double-unders increase by 10 repetitions. Scale to single-unders if double-unders are challenging.

Continue ReadingNo Comments

Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

Continue ReadingNo Comments

Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

Continue ReadingNo Comments

Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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.

Clean from Floor: If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

Continue ReadingNo Comments

Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

Continue ReadingNo Comments

Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

Continue ReadingNo Comments

Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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.

Clean from Floor: If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

Continue ReadingNo Comments

Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

Continue ReadingNo Comments