The “Infamous TRX Workout”

Posted By Georgette Pann
Categoirzed Under: Bootcamp Exercises
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[b]The “Infamous TRX Workout” – designed by John Berardi, AlwynCosgrove, and Fraser Quelch[/b]

Workout Overview
To begin with, you obviously need a TRX suspension trainer to follow along with this program. As you’ll see in the videos below, the metabolic circuits, designed to pump up your metabolic rate and improve your conditioning are done exclusively on the TRX trainer. So here’s how you can get one:
http://budurl.com/theTRX

With that out of the way, this program is 8 weeks in duration and it’ll require you to exercise 4 days per week. Here’s what your workout split will look like.
Monday
Strength Workout A
Tuesday
TRX Workout A
Thursday
Strength Workout B
Friday
TRX Workout B
Note: You can adjust the workout to better accommodate your own personal schedule. Just be sure to get all 4 workouts done each week.Finally, the workout is split up into 4 x 2 week phases.

TRX Program Phase 1 – Weeks 1 and 2

Phase 1 – Weeks 1 and 2
Strength Workout A
# Exercise Sets Reps Set Rest Transition
1 Deadlift 3 6 120 sec
2 Barbell Front Lunge 2 to 3 6 to 8 90 sec
3a Incline Dumbell Press 3 6 to 8 60 sec
3b Bent Dumbell Row 3 6 to 8 60 sec
4a Swiss Ball Crunch 3 10 60 sec
4b Incline Dumbell Curl 3 10 60 sec

Phase 1 – Weeks 1 and 2
TRX Metabolic Workout A
# Exercise Sets Reps / Time Set Rest Transition
1 Single Leg Squat (assisted) Wk 1 – 3 Wk 2 – 4 30 sec each side 3 min 40 sec
2 Atomic Pushup 30 sec 40 sec
3 Low Row 30 sec 40 sec
4 Balance Lunge 30 sec each side 40 sec
5 Side Plank 30 sec 0 sec

Phase 1 – Weeks 1 and 2
Strength Workout B
# Exercise Sets Reps Set Rest Transition
1 Squat 3 6 120 sec
2 DB Step Up 2 to 3 6 to 8 90 sec
3a Dumbell Military Press (semi-supinated grip) 3 6 to 8 60 sec
3b Close Grip Chins 3 6 to 8 60 sec
4a Prone Jacknife (feet on stability ball) 3 10 60 sec
4b Triceps Press down 3 10 60 sec

Phase 1 – Weeks 1 and 2
TRX Metabolic Workout B
# Exercise Sets Reps / Time Set Rest Transition
1 Swimmer’s Start (tempo) Wk 1 – 3
Wk 2 – 4 30 sec each side 3 min 40 sec
2 Deep Chest Press (slow speed) 30 sec 40 sec
3 Single Arm Row (slow speed) 30 sec each side 40 sec
4 Suspended Lunge (with hands touch down) 30 sec each side 40 sec
5 Suspended Pendulum 30 sec 0 sec

Ok, there you have it. Phase 1 of the “Infamous TRX Workout”.
Again, to pick up a TRX system for yourself, click here:
http://budurl.com/theTRX
Nutrition Program
Of course, every great training program needs a great nutrition program to go along with it. To this end, we highly recommend following along with the Precision Nutrition principles while cranking out the TRX workout.
If you’ve already got a copy of Precision Nutrition V3, just follow along. However, you don’t have your copy, click here to pick one up:
The Precision Nutrition System – V3
http://budurl.com/PVNJB

The Infamous TRX Workout – Phase 2

TRX Program Phase 2 – Weeks 3 and 4
Phase 2 – Weeks 3 and 4
Strength Workout A
# Exercise Sets Reps Set Rest Transition
1 Deadlift 3 6 120 sec
2 Barbell Front Lunge 2 to 3 6 to 8 90 sec
3a Incline Dumbell Press 3 6 to 8 60 sec
3b Bent Dumbell Row 3 6 to 8 60 sec
4a Swiss Ball Crunch 3 10 60 sec
4b Incline Dumbell Curl 3 10 60 sec

Phase 2 – Weeks 3 and 4
TRX Metabolic Workout A
# Exercise Sets Reps / Time Set Rest Transition Rest
1 Single Leg Squat Week 3 – 3 Week 4 – 4 30 sec each side 2 min 30 sec
2 Atomic Pushup with Pike 30 sec 30 sec
3 Low Row with tempo 30 sec 30 sec
4 Crossing Balance Lunge 30 sec each side 30 sec
5 Side Plank with Hip Drop 30 sec 0 sec

Phase 2 – Weeks 3 and 4
Strength Workout B
# Exercise Sets Reps Set Rest Transition
1 Squat 3 6 120 sec
2 DB Step Up 2 to 3 6 to 8 90 sec
3a Dumbell Military Press (semi-supinated grip) 3 6 to 8 60 sec
3b Close Grip Chins 3 6 to 8 60 sec
4a Prone Jacknife (feet on stability ball) 3 10 60 sec
4b Triceps Press down 3 10 60 sec

Phase 2 – Weeks 3-4
TRX Metabolic Workout B
# Exercise Sets Reps / Time Set Rest Transition Rest
1 Sprinter’s Start (tempo) Week 3 – 3 Week 4 – 4 30 sec each side 2 min 30 sec
2 Deep Chest Press (moderate speed) 30 sec 30 sec
3 Single Arm Row (moderate speed) 30 sec each side 30 sec
4 Suspended Lunge (with running arm pattern) 30 sec each side 30 sec
5 Suspended Pendulum with pike 30 sec 0 sec

The Infamous TRX Workout – Phase 3

TRX Program Phase 3 – Weeks 5 and 6
Phase 3 – Weeks 5 and 6
Strength Workout A
# Exercise Sets Reps Set Rest Transition Rest
1a Incline Barbell Press 3 to 5 5 90 sec
1b Barbell Row (overhand grip) 3 to 5 5 90 sec
2a Flat Dumbell Presses 2 to 3 10 to 12 60 sec
2b Wide Grip Chin 2 to 3 10 to 12 60 sec
3a Prone Dumbbell “T” Fly 2 to 3 10 30 sec
3b Barbell Curl 2 to 3 10 30 sec
3c Dips 2 to 3 10 30 sec

Phase 3 – Weeks 5 and 6
TRX Metabolic Workout A
# Exercise Sets Reps / Time Set Rest Transition Rest
1 Single Leg Squat with Tempo Week 5 – 3 Week 6 – 4 45 sec each side 3 min 20 sec
2 Alternating Oblique Atomic Pushup 45 sec each side 20 sec
3 Elevated Low Row 45 sec 20 sec
4 Crossing Balance Lunge with tempo 45 sec each side 20 sec
5 Side Plank with Reach Through 45 sec 0 sec

Phase 3 – Weeks 5 and 6
Strength Workout B
# Exercise Sets Reps Set Rest Transition Rest
1 Dumbbell Deadlift / Front Squat (rotate btwn these two exercises) 3 to 5 3 to 5 2 min
2a Split Squat (rear leg elevated) 2 to 3 10 to 12 60 sec
2b Step Up 2 to 3 10 to 12 60 sec
3a Back Extensions / Stiff Legged Deadlift (rotate btwn these two exercises) 2 to 3 10 to 12 60 sec
3b Standing Vertical Barbell Twist (torso square) 2 to 3 10 to 12 60 sec

Phase 3 – Weeks 5 and 6
TRX Metabolic Workout B
# Exercise Sets Reps / Time Set Rest Transition Rest
1 Swimmer’s Start with power Week 5 – 3 Week 6 – 4 45 sec each side 3 min 20 sec
2 Deep Chest Press (moderate speed) 45 sec 20 sec
3 Single Arm Row (tempo) 45 sec each side 20 sec
4 Suspended Lunge (with power) 45 sec each side 20 sec
5 Suspended Pendulum with hold 45 sec 0 sec

The Infamous TRX Workout – Phase 4

TRX Program Phase 4 – Weeks 7 and 8

Phase 4 – Weeks 7 and 8
Strength Workout A
# Exercise Sets Reps Set Rest Transition Rest
1a Incline Barbell Press 3 to 5 5 90 sec
1b Barbell Row (overhand grip) 3 to 5 5 90 sec
2a Flat Dumbell Presses 2 to 3 10 to 12 60 sec
2b Wide Grip Chin 2 to 3 10 to 12 60 sec
3a Prone Dumbbell “T” Fly 2 to 3 10 30 sec
3b Barbell Curl 2 to 3 10 30 sec
3c Dips 2 to 3 10 30 sec

Phase 4 – Weeks 7 and 8
TRX Metabolic Workout A
# Exercise Sets Reps Set Rest Transition Rest
1 Single Leg Squat with Power Wk 7 – 3 Wk 8 – 4 45 sec each side 2 min none
2 Oblique Atomic PushupMatrix 45 sec each side none
3 Elevated Low Row (tempo) 45 sec each side none
4 Crossing Balance Lunge with Power 45 sec each side none
5 Side Plank with Hip Drop 45 sec none

Phase 4 – Weeks 7 and 8
Strength Workout B
# Exercise Sets Reps Set Rest Transition Rest
1 Dumbbell Deadlift / Front Squat (rotate btwn these two exercises) 3 to 5 3 to 5 2 min
2a Split Squat (rear leg elevated) 2 to 3 10 to 12 60 sec
2b Step Up 2 to 3 10 to 12 60 sec
3a Back Extensions / Stiff Legged Deadlift (rotate btwn these two exercises) 2 to 3 10 to 12 60 sec
3b Standing Vertical Barbell Twist (torso square) 2 to 3 10 to 12 60 sec

Phase 4 – Weeks 7 and 8
TRX Metabolic Workout B
# Exercise Sets Reps Set Rest Transition Rest
1 Sprinter’s Start with power Wk 7 – 3 Wk 8 – 4 45 sec each side 2 min none
2 Deep Chest Press (tempo) 45 sec none
3 Single Arm Power Pull 45 sec each side none
4 Suspended Burpee 45 sec each side none
5 Suspended Pendulum with pike & hold 45 sec none

Ok, there you have it. the “Infamous TRX Workout”.
Again, to pick up a TRX system for yourself, click here:
[url]http://budurl.com/theTRX [/url]

Nutrition Program
Of course, every great training program needs a great nutrition program to go along with it. To this end, we highly recommend following along with the Precision Nutrition principles while cranking out the TRX workout.
If you’ve already got a copy of Precision Nutrition V3, just follow along. However, you don’t have your copy, click here to pick one up:
The Precision Nutrition System – V3
http://budurl.com/PVNJB

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