Tag Archives: TRX Reverse Rows

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Handstand Hold, Box Jump Overs, Planks, DUs, Reverse Rows and Burpees

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5 Rounds 30 seconds work/30 seconds rest

  • 1 x Handstand Pushups
  • Handstand Hold for remaining time

5 rounds

  • 1 Minute Box Jump Overs
  • 1 Minute Dynamics Planks
  • 1 Minute Double Unders
  • 1 Minute TRX Reverse Rows (feet on ground)
  • 1 Minute Situps
  • Rest 1 Minute

Set timer for 10 second rest between each exercise so that I had time to change stations.

Results:  Lost count so nothing to report.

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

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Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.

Reverse Lunges and DB Presses then Thrusters and TRX Rows

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Another CFI inspired workout…

Four sets of

  • 16-20 x Reverse Lunges with Bar in Front Rack
  • Rest 90 seconds
  • 10-12 x Dumbbell Press
  • Rest 90 Seconds

Then for time

  • 40 x Sandbag Thrusters
  • 20 x TRX Reverse Rows with feet raised on bench
  • 30 x Sandbag Thrusters
  • 15 x TRX Reverse Rows
  • 20 x Sandbag Thrusters
  • 10 x TRX Reverse Rows
  • 10 x Sandbag Thrusters
  • 5 x TRX Reverse Rows

Results: LUnges 65-75-95-105lbs.  Presses 14-16-18-18kg.  Metcon 11:04