TRX EXAMPLE PROGRAM

Below is an example strength program that incorporates TRX training. Notice how the
program uses freeweights as the main lifts, and TRX as auxiliary lifts. This is because
suspension training will heavily tax the central nervous system and will recruit a high
number of muscle fibers (especially those tiny stabilizer muscles you totally forgot
about).
Monday - Upper Body Pull
1. Bent-Over Row - 3 sets x 4 reps @ 85% 1RM
2. Thick-Bar Pull-ups - 3 x 8 @ bodyweight
3. TRX Row - 2 x 15 @ bodyweight
4. TRX 1-Arm Row - 2 x 15 @ bodyweight
Tuesday - Off
Wednesday - Lower Body
1. Box Squat - 3 x 4 @ 85%
2. Deadlift - 3x4 @ 85% 1RM
3. TRX Squat - 2 x 15 @ bodyweight
4. TRX Pistol - 2 x 15 @ bodyweight
5. TRX Leg Curl - 1 x 20 @ bodyweight
6. TRX Glute Bridge - 1 x 20 @ bodyweight
Thursday - Off
Friday - Upper Body Push
1. Incline Bench Press - 3 x 4 @ 85%
2. Dumbbell Flyes - 3 x 4 @ 85%
3. TRX Push-ups - 3 x 10 @ bodyweight
4. TRX Dips - 3 x 10 @ bodyweight
Saturday - Conditioning
1. Main Circuit (x3):
A. Sled Drag - 50 feet @ 75%
B. Farmers Walk - 50 feet @ 65%
C. Triple Extension - 8 reps
2. Core Work:
A. TRX Plank - 2 x 10 @ bodyweight
B. TRX Pike - 2 x 10 @ bodyweight
C. TRX Knee Tucks - 2 x 10 @ bodyweight
3. Finisher:
A. TRX Sprints - 6 sec x 8 reps
Sunday - Off

#1 Hamstring Curls
#2 Single Leg Squats (pistols hoping to alternate leg)
#3 Body Saw to pike
#4 Resisted Torso rotation- each side
#5 Grappler push/pull - each side
#6 Single Arm chest press- each side
#7 Single arm row - each side
#8 High Row to W row to Crossover fly
#9 TRX clap push ups
#10 TRX burpee- each side*
#11 Chest Press w/hop
#12 Exploding overhead back extensions
#13 TRX elevated row.
* I used the MMA workout syle burpees - with push up
I did this one to timed sets 90secs on 30sec off. With the exception of the burpees, which
I do a lot of, I slowed the reps down to concentrate of form a stability. I found that many
of the exercises are quite technical and require a bit of feeling out to get right. I also
unfortunately was working on a very slippery floor, which hampered some of the form-
especially #11 and #5.
I finished with a arm combo;
10 reps of
bicep curls (dual arm)
pronated bicep curls
single arm curls
hip drops
two arm tricep extension
tricep preacher extension
It was a really solid workout, I think next time I do it I will do a warm up/practice round
of maybe 5 of each exercise (super low resistance) and then do the 13 twice through a bit
quicker.
Anyway this one has the potential to be a new favourite and overtake the MMA workout
as a real kick ass classic.
josh
by licarrit
[1 month, 2 weeks]
I can't be the only person looking for this, or that would like it all in one nice neat
package!
BTW, the week 1/2 table in the blog article is wrong and shows the lifting exercises so I
wrote down the exercises from the video.
TRX Metabolic Workout
3 min rest/ set Weeks 1 (3 sets) & 2 (4 sets) Workout A
Work Time Transition Time
Single leg Squat 30 sec. Ea. 40 sec.
Atomic Pushup 30 sec 40 sec.
Low Row 30 sec. 40 sec.
Balance Lunge 30 sec. Ea. 40 sec.
Side Plank 30 sec. Ea. 0
TRX Metabolic Workout
3 min rest/ set Weeks 1 (3 sets) & 2 (4 sets) Workout B
Work Time Transition Time
Swimmer Start 30 sec. Ea. 40 sec.
Chest Press 30 sec 40 sec.
Single Arm Row 30 sec. Ea. 40 sec.
Lunge (hands down) 30 sec. Ea. 40 sec.
pendulum 30 sec. 0
TRX Metabolic Workout
2 Min. Rest/ set Weeks 3 (3 sets) & 4 (4 sets) Workout A
Work Time Transition Time
Single leg Squat 30 sec.Ea. 30 sec.
Atomic Pushup w/ Pike 30 sec. 30 sec.
Low Row w/ Tempo 30 sec. 30 sec.
Crossing Balance Lunge 30 sec. Ea. 30 sec.
Side Plank w/ hip drop 30 sec. 0 sec.
TRX Metabolic Workout
2 Min. Rest/ set Weeks 3 (3 sets) & 4 (4 sets) Workout B
Work Time Transition Time
Sprinter's Start w/Tempo 30 sec.Ea. 30 sec.
Deep Chest Press (mod pace) 30 sec. 30 sec.
Single Arm Row (mod pace) 30 sec. Ea. 30 sec.
Suspended Lunge (running arms) 30 sec. Ea. 30 sec.
Suspended Pendulum w/ Pike 30 sec. 0 sec.
TRX Metabolic Workout
3 Min. Rest/ set Weeks 5 (3 sets) & 6 (4 sets) Workout A
Work Time Transition Time
Single leg Squat w/tempo 45 sec.Ea. 20 sec.
Alter. Oblique Atomic Pushup 45 sec. Ea. 20 sec.
Elevated Low Row 45 sec. 20 sec.
Crossing Balance Lunge w/temp. 45 sec. Ea. 20 sec.
Side Plank w/Reach Through 45 sec. Ea. 0 sec.
TRX Metabolic Workout
3 Min. Rest/ set Weeks 5 (3 sets) & 6 (4 sets) Workout B
Work Time Transition Time
Sprinter's Start w/power 45 sec.Ea. 20 sec.
Deep Chest Press (mod pace) 45sec. 20 sec.
Single Arm Row (tempo) 45 sec. Ea. 20 sec.
Suspended Lunge w/power 45 sec. Ea. 20 sec.
Suspended Pendulum w/ hold 45 sec. 0 sec.
TRX Metabolic Workout
2 Min. Rest/ set Weeks 7 (3 sets) & 8 (4 sets) Workout A
Work Time Transition Time
Single leg Squat w/power 45 sec.Ea. 0 sec.
Oblique Atomic Pushup Matrix 45 sec. Ea. 0 sec.
Elevated Low Row (tempo) 45 sec. 0 sec.
Crossing Balance Lunge w/power 45 sec. Ea. 0 sec.
Side Plank w/Hip Drop 45 sec. Ea. 0 sec.
TRX Metabolic Workout
2 Min. Rest/ set Weeks 7 (3 sets) & 8 (4 sets) Workout B
Work Time Transition Time
Sprinter's Start w/power 45 sec.Ea. 0 sec.
Deep Chest Press (Tempo ) 45sec. 0 sec.
Single Arm Power Pull 45 sec. Ea. 0 sec.
Suspended Burpee 45 sec. Ea. 0 sec.
Suspended Pendulum w/Pike/ hold 45 sec. 0 sec.
I plan on using this to get to my goal! Hopefully it will help you get to yours!
Lisette
1. 40 atomic pushups (50 if I'm feeling it)
2. 40 low rows.
3. 40 suspended lunges, each leg (no transition rest between legs)
4. 40 hip presses
5. 100 hip abductors (150 if I'm feeling it)
6. 40 tricep presses (steep, feet almost back to anchor point)
7. 30 chest presses (feet together directly under anchor point)
8. 25 Y shoulder raises
9. 15 swimmer pulls
10. 25 bicep curls (feet under anchor point)
11. side plank with 30 taps, both sides (ouch)
12. 30 suspended pikes, holding at top (well, holding for the first 20)
13. 50 oblique leg raises