Tag Archives: TRX Atomic Pushup

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

  • 5 x Deficit Deadlift

Then EMOM for 8 minutes

  • 8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

  • Tabata 1 – Push Press @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 2 – Pike Lifts over KB
  • Rest 1 minute
  • Tabata 3 – Front Rack Lunges @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.

Back Squat and Hip Thrusts then Atomic Pushups, Mountain Climbers and Air Squats

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Back Squat

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then 5 rounds of

  • 10 x Hip Thrusts @ 185lbs

Then for time, including the rest, 3 rounds of

  • 10 x TRX Atomic Pushups
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 30 x Air Squats
  • Rest 1 minute

Results: Back Squat 185-205-215-225-235lbs.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

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Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.