Trifecta Trifecta

Posts Tagged ‘single-unders’

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Tuesday 10.15.19

Warm-Up

A)

1 Min Single-Unders
1 Minute Plank
30 seconds Double-Unders
1-minute Plank

B) 15-12-9:

Kettlebell Swings
Calorie Row

5-3-1:

Burpees

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

1 Handstand Push-Up
1 High Box Jump 30″/24″
20 Double-Unders
2 Handstand Push-Ups
2 High Box Jump 30″/24″
20 Double-Unders
3 Handstand Push-Ups
3 High Box Jump 30″/24″
20 Double-Unders
4 Handstand Push-Ups
4 High Box Jump 30″/24″
20 Double-Unders

– Time cap 10 minutes

Workout Tip

Handstand Push-Up: you should be able to complete sets of 3 each round. Scale to Db Strict Press if needed

Box Jump: you should pick a height that is slightly higher than what you are comfortable with. Take your time for each repetition.

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

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Tuesday 10.15.19

Warm-Up

A)

1 Min Single-Unders
1 Minute Plank
30 seconds Double-Unders
1-minute Plank

B) 15-12-9:

Kettlebell Swings
Calorie Row

5-3-1:

Burpees

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

1 Handstand Push-Up
1 High Box Jump 30″/24″
20 Double-Unders
2 Handstand Push-Ups
2 High Box Jump 30″/24″
20 Double-Unders
3 Handstand Push-Ups
3 High Box Jump 30″/24″
20 Double-Unders
4 Handstand Push-Ups
4 High Box Jump 30″/24″
20 Double-Unders

– Time cap 10 minutes

Workout Tip

Handstand Push-Up: you should be able to complete sets of 3 each round. Scale to Db Strict Press if needed

Box Jump: you should pick a height that is slightly higher than what you are comfortable with. Take your time for each repetition.

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

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