Tag Archives: TRX Tricep Extensions

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.

Ring Muscle Ups, Handstand Work and Row

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EMOM for 16 minutes alternate the following movements (8 rounds of each)

  • 2 x L-Sit Ring Muscle Ups
  • 30 second Handstand Hold

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 5 x Tuck Front Lever

Finisher, 8 rounds of 30 seconds on / 30 seconds off

  • Row

Results: Didnt get the full 30 seconds on some of the handstand holds since I was trying to be really close to the wall and as straight as possible…kept falling away from the wall. Probably need to face the wall instead of back to the wall. Row 80 calories including the extra slop between rounds.

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.

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

Strict Press then Pullups, DL and Burpees

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5 rounds work up to a heavy

  • 6 x Strict Press

Then 2 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x Pushups

Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…

  • 12 x Pullups
  • 9 x Deadlifts @ 185lbs
  • 6 x Burpees

Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.