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Author Topic: DonkeyKong's new workout: "The INfamous TRX Workouts"  (Read 12029 times)

DK II

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DonkeyKong's new workout: "The INfamous TRX Workouts"
« on: May 06, 2009, 03:02:13 AM »
Here's a link:

http://community.fitnessanywhere.com/blogs/fraser_quelch/archive/2009/05/04/trx-metabolic-circuit-weeks-1-amp-2-workout-b.aspx

It combines 2 sessions of weight training in the gym with 2 sessions TRX training. So far, only weeks 1+2 have been published.
I was looking for a new training program, but the training in the gym bored me to death after the 12 weeks TRX Strength Training.

I did the Strength Training B today.

Strength Workout B

BB Squat

DB Step Up


Superset 1
DB Military Press

Close Grip Chins


Superset 2
Swiss Ball Prone Jackknife (this can also be done on the TRX)

Cable Triceps Pushdown


Detailed description under the link above.
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #1 on: May 06, 2009, 12:05:25 PM »
A little more info on this...

We have two TRX workouts that are done 3 sets of 30 seconds, with 3 minutes rest after the 3 sets. This is meant as a metabolic workout, sort of HIIT cardio.

Combined with two strength training programmes that are in weeks 1+2 following the pattern of 3 sets with 6, 8 or 10 reps.

I will be doing the following:

Sunday: Lifting
Monday: TRX
Tuesday: off (or Cardio)
Wednesday: Lifting
Thursday: TRX
Friday: off
Saturday: off (or Cardio)

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Deicide

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #2 on: May 06, 2009, 12:37:02 PM »
Quote from: DonkeyKong on May 06, 2009, 12:05:25 PM
A little more info on this...

We have two TRX workouts that are done 3 sets of 30 seconds, with 3 minutes rest after the 3 sets. This is meant as a metabolic workout, sort of HIIT cardio.

Combined with two strength training programmes that are in weeks 1+2 following the pattern of 3 sets with 6, 8 or 10 reps.

I will be doing the following:

Sunday: Lifting
Monday: TRX
Tuesday: off (or Cardio)
Wednesday: Lifting
Thursday: TRX
Friday: off
Saturday: off (or Cardio)



I am going to try a 7x7...
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #3 on: May 06, 2009, 12:44:31 PM »
Quote from: Deicide on May 06, 2009, 12:37:02 PM
I am going to try a 7x7...

Not trying to bitch, but what does that have to do with my training log?  ;D
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #4 on: May 07, 2009, 01:39:16 AM »
TRX Metabolic Workout B


This is what i was missing in the gym workouts.... core activity, exhaustion, the feeling to work the whole body....

All exercises are 3 sets, 30 seconds long, 40 seconds rest and 3 minutes rest after 3 sets.

Start is the Swimmer's Start, this is similar to the Sprinter's Start of the Military Strength WO, only that the leg comes up behind the back, not pulling up the knee.
Than a low Chest Press, Single arm Back Row.

A new exercise for me was the Supended Lunge with a touchdown! This is sort of like a one legged deadlift without weight, but diong this 30 seconds is a good leg, core and lower back work!

Finished with a Suspended Pendulum, my core is on fire again and i feel great!  ;D ;D ;D ;D

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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #5 on: May 08, 2009, 12:45:50 AM »
YES!!

It's back!! My core is sore again. I really missed it.

Today's a day off, so i can relax a bit.
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #6 on: May 11, 2009, 01:26:34 AM »
Strength Training B

Sunday

Deadlifts 3x 6 reps, 120 seconds break

BB Lunge, 3x 6-8 reps, 90 seconds break

Superset 1
DB Incline Press
DB Bent Row 3x 6-8 reps, 60 seconds break

Superset 2

Swiss Ball Crunch
DB Incline Curl 3x 10 reps, 60 seconds break

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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #7 on: May 11, 2009, 01:32:43 AM »
TRX Metabolic Training A

Guys, i'm sorry but somehow i misread the instructions and didn't watch the video until now.

The metabolic workout is a circle training, all exercises are done in a row, with 3 minutes break after the full circle.

Today, i did three circles of the following: (all exercises 30 seconds action, 40 seconds transition to the next exercise)

Single Leg Squat

Atomic Push Up (remember? A push up with the feet in the foot cradles with a reverse crunch, knee to the ches on each rep) 30 seconds can be very long....  :o ;D

Low Row, a back exercise

Balance Lunge, a lunge that goes backwards, with the hands holding the TRX

TRX Side Plank, feet in the cradles and 30 seconds hold.... i love it...





This is more fun than cardio.

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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #8 on: May 15, 2009, 05:02:20 AM »
i got sick, will be making a break for  a week.  :'(
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ironneck

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #9 on: May 29, 2009, 08:34:55 AM »
grow up and train like ronnie
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thewickedtruth

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #10 on: May 29, 2009, 08:39:53 AM »
dude the TRX is THE best fitness purchase i've made for my PT business.. I LOVE THIS THING!
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #11 on: June 01, 2009, 12:03:34 AM »
Quote from: thewickedtruth on May 29, 2009, 08:39:53 AM
dude the TRX is THE best fitness purchase i've made for my PT business.. I LOVE THIS THING!


hehehe, thanks!

i can only say the same i love it.

btw, i started training again this week and started week 2 yesterday, i will post updates soon.
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DK II

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Re: DonkeyKong's new workout: "The INfamous TRX Workouts"
« Reply #12 on: June 05, 2009, 03:35:15 AM »
I finished week 2, will start posting regularly again in week 3!

So far, the mixture between TRX and going to the gym is great.
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