TRX Hangout - The Suspense Is Killing Us

[Alcoholiday]

are you discriminating against blast strap owners?

[L'ilJ]

Originally Posted by Alcoholiday

are you discriminating against blast strap owners?

Of course not! We allow all kinds here. You can do pretty much the same stuff with the Blast Straps right? Hey man, join right in. Try workout #3, it's short and sweet just like me.

[Victoria]

Originally Posted by L'ilJ

Hey guys, I'm thinking of doing the next one incorporating some KB/DB moves. Any objections? I won't do anything too crazy, because I know lots of us do these TRX workouts on our "off" days.

Go for it!!!

Originally Posted by L'ilJ

Hey man, join right in.

C'mon, Alco....might as well join the fun! Let's see what you got!!!

[UConnJulie]

Originally Posted by L'ilJ

TRX Workout #3

A1: Assisted Pistols 4-6 reps per leg
A2: Mountain Climbers 10 per side

B1: Suspended Flat Pushups 8-12 reps or as many as possible (substitute chest presses if you can't do flat pushups. These are pushups with your hands in the handles and your feet on the ground)
B2: Tuck Jumps 10 reps

C1: Rows 8-12 reps or AMAP
C2: Scissor Jumps (aka the devil's work) 10 per side

D1: Ab Rollouts 8-12 reps
D2: Suspended Pike (w/Abduction optional) - 8-12

My friend Kelly and I did this yesterday, alternating between the TRX move and the bodyweight stuff ... so we subbed planks for the suspended pike because we wanted to keep alternating to minimize the rest time. We did three sets of each ... and did chest presses instead of flat pushups ... I did the mid-range of each (ie 10, and 5 on the Pistols)

She could barely walk this morning (fortunately she's a sadist like me ... she can't wait to do another one next week!!). I was pretty stiff after being in the car for three hours today, but am feeling better now after lugging all our laundry into the house, then going grocery shopping and lugging all that in too!!! Voila ... no more stiffness!

Originally Posted by L'ilJ

Hey guys, I'm thinking of doing the next one incorporating some KB/DB moves. Any objections? I won't do anything too crazy, because I know lots of us do these TRX workouts on our "off" days.

I'd LOVE a KB/TRX workout ... let me know if you want my help in the planning ...

Originally Posted by Alcoholiday

are you discriminating against blast strap owners?

Nah, we just don't think you're tough enough to hang here (get it ... hang here!!??) C'mon ... join the fun!!

[Alcoholiday]

right on!

[Lost Dog]

Originally Posted by Alcoholiday

are you discriminating against blast strap owners?

Are the handles wide enough to hook your feet in? I think that would be the only issue with some of the exercises.

[L'ilJ]

TRX Workout #4

Three circuits of each. No rest between exercises, 0-60 seconds rest between supersets.

A1: Atomic Press or Crunch 8-12 reps
A2: KB or DB Woodchops 4-6 per side (see description below)

B1: TRX Hamstring Curl 8-12 reps or as many as possible
B2: KB or DB Snatch from Dead 4-6 per side

C1: Balance Lunges 8-12 reps per leg
C2: One-arm KB or DB Swings 8-12 per side

D1: Suspended Side Plank (w/touch optional) 30 seconds per side or 8 touches per side ... only do once
D2: Wall Sit - one minute ... only do once


For the reverse woodchops, I couldn't find a good video. I don't really like the one I linked, but it's the best i could find. I usually do these with the KB on the ground and then I grab it with on hand and pull across the body and up overhead in a reverse chop motion, then reverse the movement and set the KB down. Repeat. You can do this w/a dumbbell, or a medicine ball or a weight plate.

This was a hard one. The combo with the reverse lunges and the swings really had my low back singin'. Have fun!

[Lost Dog]

TRX Workout #4

1/4 mile walk with my sandbag and backpack (100lbs, total)

Three circuits of each. No rest between exercises, 0-60 seconds rest between supersets.

A1: Atomic Press, 8/8/8
A2: Sandbag Woodchops 6 per side, 25lbs

B1: TRX Hamstring Curl, 12 reps
B2: Sandbag Snatch from Dead, 4 per side, 50lbs

C1: Balance Lunges, 12 reps per leg
C2: One-arm Sandbag Swings 12 per side, 25lbs

D: Suspended Side Plank, 30 seconds per side

No wall sit, for me. There was only a tree with ants. I passed on the opportunity.

1/4 mile walk with my sandbag and backpack (100lbs, total)

The wood chop video is okay, but I prefer to lower more slowly. His way, you get the explosive up, but little restistance down. I lower more slowly and under control to the start position.

The swings/lunges combo was tough. Because of the way you grip it, my sandbag was too heavy at 50, but too light at 25, so I tossed it in the air at the top of each rep and caught it with the other hand, coming down. My grip is fried and my ass is twitching. Good signs, both.

I remembered a towel, this time. So, the side planks worked out well. I snatched right into the branches of the tree, so leaves, dust, pollen, and bugs came raining down. That's a good feeling.

some teenage boys came around the corner, right as I dropped a 50lb bag on the sand. It made a big thud and they looked at me and one said "Oh, shit!" And then they moved on, watching what I was doing. I don't know what that means...

On the way home, my neighbor gave me the "you're a freak" look. My first one (that I've seen). I think it was the 25lbs pack, 75lbs sandbag and layer of sweat, dust, sand, and leaves.

After a workout like that, I can't recommend Coca-Cola Vanilla Zero enough. It's delicious.

[L'ilJ]

Yeah, this workout was harder than i thought it would be. My lower back is already stiffening up. I know my hammy's will be complaining tomorrow too from the KB swings since I haven't done them in a while. Still, it was a pretty short workout.

Those atomic press things were hard huh? Oh, you KNOW the whole neighborhood talks about you!

[Lost Dog]

Originally Posted by L'ilJ

Yeah, this workout was harder than i thought it would be. My lower back is already stiffening up. I know my hammy's will be complaining tomorrow too from the KB swings since I haven't done them in a while. Still, it was a pretty short workout.

Those atomic press things were hard huh? Oh, you KNOW the whole neighborhood talks about you!

Yes. Very hard. Especially the crunch part. And the pushup part. Just hangin' there was easy.

I'm sure they talk. No such thing as bad publicity, right? As long as they get the name right...

[L'ilJ]

Originally Posted by Lost Dog

Yes. Very hard. Especially the crunch part. And the pushup part. Just hangin' there was easy.

I'm sure they talk. No such thing as bad publicity, right? As long as they get the name right...

As long as your name is That Crazy, Yet Very Muscular and Lean, Serial Killer Next Door.

[Lost Dog]

You forgot Devastatingly Handsome. Perhaps my avatar is not clear enough.

[Victoria]

Originally Posted by Lost Dog

On the way home, my neighbor gave me the "you're a freak" look. My first one (that I've seen). I think it was the 25lbs pack, 75lbs sandbag and layer of sweat, dust, sand, and leaves.

They probably thought you just got back from burying a body in the woods!

[L'ilJ]

Originally Posted by Victoria

They probably thought you just got back from burying a body in the woods!

Exactly.

[UConnJulie]

Ohhh ... can't WAIT to try this one this week!! I think I'll have Kelly bring a 5# hand weight though as my 8kg KB might be too much for someone who has never snatched before ... my new KBs came (they're soooo purty!) ... did some swings with the 16kg one ... and some clean and presses with the 12kg one just to show my Dad ... he was horrified I think!

[Lost Dog]

You can't snatch 5lbs! That's dancing.