Trifecta Trifecta

Posts Tagged ‘single-unders’

Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
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.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Thursday 04.04.19

Warm-Up

A)3 Rounds of each station:

20 seconds on/10 seconds off

Row
Single-Unders
Russian Swings
High Knees

B) 2 Rounds:

9 Deadlifts, with an empty barbell
18 Sit-Ups

Strength

Deadlift
Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Run: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as needed.

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Thursday 04.04.19

Warm-Up

A)3 Rounds of each station:

20 seconds on/10 seconds off

Row
Single-Unders
Russian Swings
High Knees

B) 2 Rounds:

9 Deadlifts, with an empty barbell
18 Sit-Ups

Strength

Deadlift
Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Run: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as needed.

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Monday 04.01.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time, 15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes to Bar

Strength

EMOMx10:

2 Power Clean From Floor

Objective: start between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 6 Rounds:

6 Power Snatch
30 Double-Unders

RX+:135#/95#
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.

Double Unders: you should complete all 30 double unders in 60 seconds or less, scale repetitions as needed.

Power Snatches: you should be able to complete all 6 repetitions unbroken.

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Friday 03.29.19

Warm-Up

A) EMOM x 6 minutes:

Odd: 40 seconds Row
Even: 40 seconds Jump Rope

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

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip: if your 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 your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500m Row

3:00-6:00:
50 Double-Unders
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00:
50 Double-Unders
25 Hand Release Push-Ups

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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Friday 03.29.19

Warm-Up

A) EMOM x 6 minutes:

Odd: 40 seconds Row
Even: 40 seconds Jump Rope

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

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip: if your 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 your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500m Row

3:00-6:00:
50 Double-Unders
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00:
50 Double-Unders
25 Hand Release Push-Ups

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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Tuesday 03.26.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

B) 3 Rounds of:

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

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

In Teams of 2 Complete The Following:

75 Wall Balls, 20#/14#
75 KettleBell Swings, 53#/35#
75 Calorie Bike

50 Wall Balls, 20#/14#
50 Kettlebell Swings, 53#/35#
50 Calorie Bike

25 Wall Balls, 20#/14#
25 Kettlebell Swings, 53#/35#
25 Calorie Bike

Note: one partner works, as one partner rests

Workout Tip

Wall Balls/Kettlebell Swings: choose a weight that you can complete in sets of 10 repetitions each time you grab the ball or kettlebell.

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

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