Trifecta Trifecta

Posts Tagged ‘single-unders’

Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Friday 07.05.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups

B) 2 Rounds:

20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx8 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:

4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:

4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

Capacity

400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks

AX: 115#/75#
RX: As is
RX+: 225#/155#

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.

Row and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations

Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less

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Friday 07.05.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups

B) 2 Rounds:

20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx8 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:

4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:

4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

Capacity

400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks

AX: 115#/75#
RX: As is
RX+: 225#/155#

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.

Row and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations

Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less

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Thursday 06.27.19

Warm-Up

A) Tabata (20 seconds on/10 seconds off) x 3 rounds:

Single-Unders
Bar Hang
Sit-Ups

B) 2 Rounds:

3 Strict Pull-Ups
3 Push-Ups
6 Dumbbell Snatches L
6 Dumbbells Snatches, R

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

For Time:

600m Row
40 Double Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
400m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
200m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#

Workout Tip

Double-Unders: scale to 2x single repetitions if needed, or scale to 60 seconds of double-under practice.
Dumbbell Movements: each set of dumbbell movements should be completed in 2 sets or less, weight should be moderate to light.

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Thursday 06.27.19

Warm-Up

A) Tabata (20 seconds on/10 seconds off) x 3 rounds:

Single-Unders
Bar Hang
Sit-Ups

B) 2 Rounds:

3 Strict Pull-Ups
3 Push-Ups
6 Dumbbell Snatches L
6 Dumbbells Snatches, R

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

For Time:

600m Row
40 Double Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
400m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
200m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#

Workout Tip

Double-Unders: scale to 2x single repetitions if needed, or scale to 60 seconds of double-under practice.
Dumbbell Movements: each set of dumbbell movements should be completed in 2 sets or less, weight should be moderate to light.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

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.

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.

Workout

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
RX: 95#/65#
AX: 75#/55#

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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

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.

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.

Workout

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
RX: 95#/65#
AX: 75#/55#

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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Wednesday 05.29.19

Warm-Up

A)3 Rounds:

20 Single-Unders
200m Row
20 Russian Kettlebell Swings

B) 2 Rounds:

10 Wall Balls
10 Ring Rows
20 Double-Unders

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.

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.

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.

Workout

For Time:

80 Double-Unders
40 Calorie Row
40 Wall Balls 20#/14#
8 Ring Muscle-Ups
40 Double-Unders
20 Calorie Row
20 Wall Balls, 20#/14#
4 Ring Muscle-Ups

Workout Tip

Double-Unders: you should be able to complete the first round of double-unders in 3 minutes or less, and the second round of double-unders in 90 seconds or less.

Wall Balls: you should be able to complete each set of wall balls in 4 sets or less the first round and 2 sets or less in the second round. Scale as needed.

Ring Muscle-Up: scale to chest-to-bar pull-ups if needed.

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Wednesday 05.29.19

Warm-Up

A)3 Rounds:

20 Single-Unders
200m Row
20 Russian Kettlebell Swings

B) 2 Rounds:

10 Wall Balls
10 Ring Rows
20 Double-Unders

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.

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.

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.

Workout

For Time:

80 Double-Unders
40 Calorie Row
40 Wall Balls 20#/14#
8 Ring Muscle-Ups
40 Double-Unders
20 Calorie Row
20 Wall Balls, 20#/14#
4 Ring Muscle-Ups

Workout Tip

Double-Unders: you should be able to complete the first round of double-unders in 3 minutes or less, and the second round of double-unders in 90 seconds or less.

Wall Balls: you should be able to complete each set of wall balls in 4 sets or less the first round and 2 sets or less in the second round. Scale as needed.

Ring Muscle-Up: scale to chest-to-bar pull-ups if needed.

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