There is a classic weight lifting routine called 5 x 5, which means five sets of five repetitions of moderately heavy weight. Typically, athletes will lift 75-80 percent of their 1 repetition max effort lift (1RM) for the 5 x 5 workout. As a trainer and long-time lifter and runner, I enjoy adding a short segment of 5 minutes of cardio to each set as a recovery exercise for more lifting. If you are serious about your 1RM, you can eliminate or limit the cardio option for this workout. But, if running, rucking, or other events are part of your training, you may want to add these cardio events either during the lift phase or at least after the lift as a cooldown and maintenance piece.
Here is a workout that replaces the barbell lifts with the TRX and weight vests. You can make the TRX tougher by wearing a weight vest during the leg and full body exercises if you prefer. You may find five repetitions is too easy. You can either add more weight or more repetitions.
The original 5 x 5 x 5 workout consists of a five-minute cardio interval, squats, bench press, dead lifts, abs, or plank pose, and weight pullups arranged in a circuit. The TRX version looks like this: "5 x 5 x 5 Min Workout" Repeat 5 times 5 min cardio* Wt.TRX squat/row 5 Wt TRX chest press 5 Wt. TRX atomic pushups max Wt Pullups 5 or max effort Wt TRX rollouts - 10 Wt. MJDB#2 - 5 (skip tricep extensions if going heavy) *5 min cardio of choice -- Bike, row, run, or elliptical, but each minute gets harder than the previous minute in speed, resistance, or incline. ** Wt = means wear a weight vest - typical weight for weight vest is 15-25 pounds, but this is optional for beginners. For advanced, you can add more to make your 5 repetitions challenging. Grip Circuit Light-Weight Shoulders Easy cardio cooldown 15-20 minutes As you can see, you can make a heavy resistance workout still happen with a weight vest, a suspension training like the TRX, and a few dumbbells. ENJOY!