Tag Archives: TRX Reverse Rows

Core work then Kettlebell Swings and TRX Rows

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Not for time do one round of core work:

  • 10 x TGU (5 x each side)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x Alternate leg V-up (total)
  • 50 x Mountain Climbers (total)

Then do AMRAP in 12 minutes of:

  • 20 x Kettlebell Swings
  • 20 x TRX Reverse Rows

Results:  TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.

Front Squats and Presses then Thrusters and Rows

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Do three rounds of the following, concentrate on form:

  • 5 x Front Squats @ 43kg
  • 5 x Strict Press @ 43kg

Then for time do 21-15-9 of:

  • Thrusters @ 30kg
  • TRX Rows

Then EMOM for 10 minutes do:

  • Odd Minute – 5 x Barbell Rollouts
  • Even Minute – 10 x TRX Knee Tucks

Results:  Did the AMRAP in 5:25.

Strict Press then Pullups, Burpees and S2OH

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Taken from Atomic Crossfit’s workout from today.

Every 3 minutes for 15 minutes do:

  • 5 x Strict Press @ 50kg

Then AMRAP in 12 minutes of:

  • 10 x Burpees
  • 20 x TRX Rows
  • 30 x Shoulder to Overhead @ 30kg

Then do 4 rounds of 20 second work / 40 second rest of:

  • Handstand Hold

Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.