Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Friday 12.20.19

Warm-Up

A) :45 on/:15 off x 8 rounds:

Row @ RPE 8

B) 3 rounds:

10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls

Strength

Deadlift

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

3 Rounds for Time:

20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#

AX: 53#/35#
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.

Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.

Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

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

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

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

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Sunday 12.01.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Sunday 12.01.19

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Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench Press for 2 sets.

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench Press for 2 sets.

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

Deadlift
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 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
RX+: 135#/95#

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 station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

Deadlift
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 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
RX+: 135#/95#

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 station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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Thursday 11.21.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

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 and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Thursday 11.21.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

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 and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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