Tag Archives: TRX Atomic Pushups

Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)

TRX Core Work then Burpees, Pullups and Air Squats

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Back from vacation workout…

3 rounds of

  • 6 x TRX Mountain Climbers
  • 3 x TRX Atomic Pushups
  • 1 x TRX Pike Press
  • Repeat for 3 sets

Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of

  • 6 x Burpees
  • 8 x Strict Pullups (Rx is Kipping)*
  • 12 x Air Squats

* For Kipping shoot for 12+ rounds and for Strict 9+.

Results: Metcon 10 rounds plus 9 reps.

Ring Muscle Ups, Pushups, Rows and a KB Finisher

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3 rounds of

  • 10 x Pike Lift Over Kettlebell (over and back = 1 rep)
  • 15-20 Second L-Sit Hold

Then accumulate

  • 20 x Ring Muscle Ups from L-Sit on Floor

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x TRX Atomic Russian Pushups
  • Odd Minute – 8 x TRX Reverse Rows

Finisher from Joeller Blades on Instagram. EMOM for 8 minutes with a single Kettlebell

  • 3 x Kettlebell Swings Left Hand
  • 1 x Kettlebell Clean and Press Left Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Left Hand
  • 3 x Kettlebell Swings Right Hand
  • 1 x Kettlebell Clean and Press Right Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Right Hand

Results: Happy with the Muscle Ups… Did an EMOM for 12 minutes and was able to get in two reps in most rounds with a controlled descent. Used my new 20kg Kettlebell for the Finisher.