Trifecta Trifecta

Posts Tagged ‘Strict Handstand Push-Up’

Saturday 02.01.20

Warm-Up

A) 2 rounds:

12 Calorie Bike

Then,
12 Ball Slams
12 Dumbbell Strict Press
12 Dumbbell Front Squats

B) 3 Rounds:

10 Walking Lunges
10 Hand-Release Push-Ups
10 Wall Balls,
10 Hand-Release Push-Ups

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds

Workout

20-15-10 For Time:

Pull-Ups
Wall Balls, 20#/14#

Then,
20-15-10:

Calorie Row
Handstand Push-Ups

AX: Strict DB Press, 35#/25#
RX: as is
RX+ Chest-to-bar pull-ups

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.
Choose variations and loads that you can complete in 2 sets or less.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

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: push to the end of the 4 minutes.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

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: push to the end of the 4 minutes.

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Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knee
5 Hang Power Snatch, below the knee

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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.

If your technique is not there yet with the snatch, 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 their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knee
5 Hang Power Snatch, below the knee

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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.

If your technique is not there yet with the snatch, 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 their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Sunday 12.22.19

Warm-Up

A) 2 rounds:

200m Run
200m Row
20 Sit-Ups
20 Ring Rows

B) 2 rounds:

10 Ball Slams 30#/20#
10 Walking Lunges
10 Ball Slams 30#/20#
10 GHD Sit-Ups

Workout

Every 3 minutes x 3 rounds:

12/10 Calorie Row
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m Run
10 Pull-Ups
20 Sit-Ups

RX+ – 20 pull-ups.

Every 3 minutes x 3 rounds:

30 Walking Lunges
30 Ball Slams 30#/20#
60-second Plank

Workout Tip

EMOM 1- Row/Push-Up/GHD

You should not spend more than 40 seconds on the rower.
Handstand push-ups need to be unbroken sets, scale repetitions to make this happen or scale to Strict Dumbbell Press or even Hand Release Push-Ups. If you need to scale out of GHD sit-up, then perform knee raises for the same repetitions.

EMOM 2 – Run/Pull up/Sit-Up

This station should not take more than 60 seconds to perform. Sit-ups will be 20 for all.

EMOM 3- Lunge/Ball Slams/PLank

You will perform 30 unbroken walking lunges, then perform 30 ball slams, and after the ball slams, perform a 1-minute plank hold

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