Trifecta Trifecta

Posts Tagged ‘Strict Pull-Up’

Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

RX+: 70#/50#
RX: as is
AX: 35#/25#/

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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

RX+: 70#/50#
RX: as is
AX: 35#/25#/

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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

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

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

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

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

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

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

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Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. 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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. 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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees

Strength

Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

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.

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

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees

Strength

Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

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.

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

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

Continue ReadingNo Comments