programs gym photos nutrition videos

Trebel School of Fitness | Workout | The Beginning?

"The Beginning?"

For time:
70 Burpees
60 Sit-ups
50 Russian Kettlebell Swings (70/53#)
40 Pull-ups
30 Handstand Push-ups



"The Beginning?" is a great example of the type of workout that can provide a very demanding training stimulus.  

By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.

If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.


Progressions and Categories for "The Beginning?":

For time:
70 elevated Push-ups *6:00 cap
60 Sit-ups *8:00 cap
50 Russian Swings *11:00 cap
40 Ring Rows with a 3 second hold at RR2 *14:00 cap
30 Standing dumbbell Press with a 3 second hold at dPR2 *20:00 cap

For time:
70 Push-ups *6:00 cap
60 Sit-ups *8:00 cap
50 Russian Swings (53/35#) *11:00 cap
40 Strict Pull-ups, Jumping Chest-to-Bar Pull-ups, or Piked Ring Rows *14:00 cap
30 Standing dumbbell Press then 30 Push-ups

For time:
70 Burpees *6:00 cap 
60 Sit-ups *8:00 cap
50 Russian Kettlebell Swings (70/53#) *11:00 cap
40 Pull-ups 
30 Handstand Push-ups
*try some Bar Muscle-ups (instead of Pull-ups) if ya like :)


Related Articles:
Professional Coach Development Program
Training Versus Testing
Hollow Body Positioning