Tag Archives: TRX Reverse Rows

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

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EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Back Squats then TRX Rows, Dips and Box Jumps

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Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

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.