Tag Archives: TRX Pike Press

Gymnastics Conditioning

By | | ,
1 Comment

After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.

EMOM for 16 minutes (8 rounds)

  • First round: 3 – 5 x Weighted Dip @ 15kg
  • Second round: 2 – 3 x Weighted Pullup @ 15kg

Rest  1 – 2 minutes then two rounds of

  • Max Effort Dynamic Plate Pushups
  • Rest 1 minute
  • Max Effort TRX Reverse Rows with feet on 20 inch/50cm box
  • Rest 1 minute

Then EMOM for 15 minutes (5 rounds)

  • First round: 6 – 8 x Glute Bridge @ 110lbs/50kg
  • Second round: 8 x TRX Pike Press
  • Third round: 8 x Russian Twist @ 14kg (over and back is 1 rep)

Results:  Weighted Dips did all 5 reps.  Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps.  Reverse Rows 10 and 8 reps.

Core Work then Power Clean, Push Press and Burpees

By | | , , , ,
1 Comment

EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps. 

Ring Dips, SDHP and DUs, then Planks, TRX Pike Press and Sumo Deadlifts

By | | , , ,
1 Comment

AMRAP in  12 minutes

Then EMOM for 20 minutes (5 rounds of each)

  • 8 x TRX Pike Press
  • 30 second Side Plank Left
  • 30 second Side Plank Right
  • 3 x Sumo Deadlift (increase weight per round)

Results:  Metcon, 4 rounds plus 64 reps.  By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row.  For the Sumo Deadlifts, 115-135-165-185-200lbs.

Three 5 Minute AMRAPs

By | | , , , ,
1 Comment

AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

By | | , , , ,
1 Comment

Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!