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Posts Tagged ‘Strict Handstand Push-Up’

Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

4 Strict Press, with an empty bar
8 Lunges, with an empty bar
4 Split Jerks

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand Push-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.

Handstand Push-Ups: scale to the appropriate level.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

4 Strict Press, with an empty bar
8 Lunges, with an empty bar
4 Split Jerks

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand Push-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.

Handstand Push-Ups: scale to the appropriate level.

Continue ReadingNo Comments