Favorite Workout of the Week: TRX Workout 4


If you are looking for a good full body day that is rather advanced (high volume), here is a challenging variety of exercises and “rest exercises” mixed with a few cardio options as well.

We mixed weights, calisthenics, TRX, bike or run, and swimming together for a tough one:

Warmup with run 25m Pushups Pyramid 1-10 (run 25 meters, 1 pushup, run 25 meters, 2 pushups... stop at 10). You can do dynamic stretches for the runs too.

Do the same with 25m Squat Pyramid 1-10.

Every Thing 50 REPS:  (Do big sets of 20+ to finish quickly or 5 x 10 for a steady pace workout)

50 DIPS - Do max reps sets but rest with 50 LUNGES.  Break up as needed to alternate dip/lunges until you get 50/50 of each (lunges = 50/leg)
50 Pullups - Rest with 40-50 pound dumbbell holds in both hands (like farmer walks) in between sets until 50 reps is reached
50 Bench Press (135 pounds)  - BUT rest with TRX atomic Pushups - max reps and TRX rollouts 10 until you get 50 reps on Bench (or do regular pushups or plank pose for 1 minute as needed as “rest”)
50 squats (135 pounds) - Rest with 1 min overhead plate hold in between squat sets (25-45 pounds)
50 TRX rows - Rest with 50 TRX tricep extensions  (you can opt for DBs on this if no TRX)
50 Push Press - Rest with sets of 50 abs of choice until you get 50 reps
50 Dead lift (135 pounds) or leg press - Rest with 50 KB swings until you reach 50 reps of dead lifts.

Focus on form not heavy for above lifts.

Bike pyramid - make each minute tougher that previous by increasing resistance by 2 levels each minute.  Keep RPM at 80-100.  Go UP for 10 minutes - return in repeat order for 10 minutes.
OR RUN 2-3 miles

Swim 500m warmup
Tread water no hands 5 minutes
Swim 1000m of intervals - break up as preferred 
20x50m, 10 x 100, 4 x 250m, etc.

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Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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