Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of [email protected]

Strength Tip

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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8×2 sets

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Strength Tip

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.

Objective: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 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 of the good stuff.

Run: you should be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Friday 07.26.19

Warm-Up

A) 2 Rounds:

8 Calorie Bike
4 Hand-Release Push-Ups
8 Calorie Bike

B) 2 Rounds:

8 Wall Balls, 14#/10#
8 Toes-to-Bar
16 Ball Slams

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 2 more set of 3 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

In Teams of 2, complete the following with one athlete working at a time:

100 Kettlebell Swings 53#/35#
80 Calorie Row
60 Pull-Ups
40 Handstand Push-Ups
200m Buddy Carry
40 Hang Power Clean, 135#/95#
60 Box Jumps, 24”/20
80 Hand-Release Push-Ups
100 Sit-Ups

AX: 95#/65#. 35#/26#
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!

One athlete will work, while one athlete rests. Start with the Kettlebell swings, and complete all repetitions in the order they are written. You should not be working longer than 60 seconds at any time in the workout.

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Friday 07.26.19

Warm-Up

A) 2 Rounds:

8 Calorie Bike
4 Hand-Release Push-Ups
8 Calorie Bike

B) 2 Rounds:

8 Wall Balls, 14#/10#
8 Toes-to-Bar
16 Ball Slams

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 2 more set of 3 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

In Teams of 2, complete the following with one athlete working at a time:

100 Kettlebell Swings 53#/35#
80 Calorie Row
60 Pull-Ups
40 Handstand Push-Ups
200m Buddy Carry
40 Hang Power Clean, 135#/95#
60 Box Jumps, 24”/20
80 Hand-Release Push-Ups
100 Sit-Ups

AX: 95#/65#. 35#/26#
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!

One athlete will work, while one athlete rests. Start with the Kettlebell swings, and complete all repetitions in the order they are written. You should not be working longer than 60 seconds at any time in the workout.

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