Trifecta Trifecta

Posts Tagged ‘single-unders’

Thursday 08.08.19

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

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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Wednesday 08.07.19

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

Hang Power Clean Above Knees

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

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 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Thursday 08.08.19

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

Strength

A. Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7
12 @ RPE 8

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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 minutes on/2 minutes rest for 4 Rounds:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: this should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: tHis should hurt emotionally and physically! Push this and embrace the rest every round.

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Wednesday 08.07.19

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

Hang Power Clean Above Knees

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

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 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X 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

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X 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

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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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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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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