Tag Archives: TRX Reverse Rows

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.

RFE Split Squats then TRX Rows, DB Front Squats and Push Presses

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4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)

  • 8 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of

  • 7 x TRX Reverse Rows
  • 7 x Dumbbell Front Squats @ 18kg per hand
  • 7 x Dumbbell Overhead Press Left Arm @ 18kg
  • 7 x Dumbbell Overhead Press Right Arm @ 18kg

Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.

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.

Bench Press then Open WOD 22.1

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Then 3 rounds of

  • 12 x Bench Press @ 75-80% Body Weight
  • 6-8 x Weighted Reverse Ring/TRX Rows

Then Crossfit Open WOD 22.1. For time (15 min time cap)…

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔

Muscle Ups, Reverse Rows and Tricep Extensions then Row and T2B

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3 rounds of

  • 3 x Skin the Cat

Then accumulate

  • 20 x Ring Muscle Up from L-Sit on Floor (or work on Transitions)

Then 3 rounds of

  • 10 x TRX Reverse Rows
  • 10 x TRX Tricep Extensions

Then 4 rounds for time

  • 500m Row
  • 12 x Toes to Bar

Results: Metcon 13:15