Trifecta Trifecta

Posts Tagged ‘Step-Up’

Tuesday 07.16.19

Warm-Up

A) 2 Rounds:

100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Powe Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead 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

5 Rounds, 2 min on/ 1 min off:

2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders

AX: 35#/25#
RX: As is

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.

Dumbbell Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.

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

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Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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Tuesday 07.16.19

Warm-Up

A) 2 Rounds:

100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Powe Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead 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

5 Rounds, 2 min on/ 1 min off:

2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders

AX: 35#/25#
RX: As is

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.

Dumbbell Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.

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

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Monday 07.08.19

Warm-Up

A)
200m Run
10 Dumbbell Power Cleans
10 Dumbbell Step-Ups
10 Wall Balls

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
1 set @ RPE7
1 set @ RPE8x2

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead 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

“EMOMDAY”

Every 3 Minutes x 4 rounds:

40 Double-Unders
200m Run
10 Power Snatches, 95#/65#

AX: 75#/55#. Singles
RX: As is
RX+: 115#/75#

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: complete all 40 double-unders in 60 seconds or less! Scale repetitions as needed.

Run: this station should take you 60 seconds or less.

Snatches: complete all snatches in 30 seconds or less.

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Monday 07.08.19

Warm-Up

A)
200m Run
10 Dumbbell Power Cleans
10 Dumbbell Step-Ups
10 Wall Balls

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
1 set @ RPE7
1 set @ RPE8x2

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead 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

“EMOMDAY”

Every 3 Minutes x 4 rounds:

40 Double-Unders
200m Run
10 Power Snatches, 95#/65#

AX: 75#/55#. Singles
RX: As is
RX+: 115#/75#

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: complete all 40 double-unders in 60 seconds or less! Scale repetitions as needed.

Run: this station should take you 60 seconds or less.

Snatches: complete all snatches in 30 seconds or less.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

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

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

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.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

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

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

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.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

Back Squats: 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:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

Back Squats: 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:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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