TRX

Met

abol

ic T

rain

ing

Wha

t ar

e M

etab

olic

Cir

cuit

s

Sp

ee

d S

ka

ter

TR

X C

rossin

g

Ba

lan

ce

Lu

ng

eM

ed

Ba

ll B

urp

ee

Dem

andi

ng, I

nteg

rate

d Ex

erci

ses

•La

rge

Mus

cle

Gro

ups

•M

ultip

le Jo

ints

•M

ulti-

plan

ar

•H

igh

Met

abol

ic

Cost

Per

form

ed N

ear

Max

imal

Out

put

•H

igh

Spee

d

•H

igh

Effor

t

•H

igh

VO2

Min

imal

to

No

Pro

gram

med

Res

t

•Ex

erci

se g

roup

ings

pe

rfor

med

as

an

inte

nse

circ

uit

•M

inim

al to

no

rest

be

twee

n ex

erci

ses

& se

ts

Hig

h O

2 D

eman

ds &

Cal

orie

Con

sum

ptio

n

•An

aero

bic

Endu

ranc

e

•Ve

ry h

igh

met

abol

ic o

utpu

t

Sho

rt In

tens

e W

orko

ut T

ime

•Li

mite

d re

st

•Fo

cus

on ti

me

•N

orm

ally

10

to 2

0 m

in o

f in

tens

ity

So W

hat I

s EP

OC?

So

urc

e: L

en

Kra

vitz

Exce

ssiv

e Po

st

Oxi

dativ

e Co

nsum

ptio

n

Exce

ss P

ost-

Exer

cise

O2

Cons

umpt

ion

Re

co

ve

ryE

xe

rcis

eR

est

Lig

ht to

Mo

de

rate

Exe

rcis

e

ST

OP

E

xe

rcis

eEP

OC

O2

De

bt

Oxyg

en

Co

nsu

mp

tio

n

So

urc

e: L

en

Kra

vitz

Exce

ss P

ost-

Exer

cise

O2

Cons

umpt

ion

Re

co

ve

ryE

xe

rcis

eR

est

He

avy E

xe

rcis

e

ST

OP

E

xe

rcis

eEP

OC

O2 D

ebt

Oxyg

en

Co

nsu

mp

tio

n

VO

2 M

ax

So

urc

e: L

en

Kra

vitz

Pitf

alls

of M

etab

olic

Tr

aini

ng &

Cur

rent

Pra

ctic

es

Psyc

holo

gica

l Com

mitm

ent

•Ex

trem

ely

diffi

cult

effor

ts

•H

ighl

y co

mm

ittin

g•

Diffi

cult

to w

ork

at

such

unc

omfo

rtab

le

inte

nsiti

es•

Crea

te a

mot

ivat

iona

l ba

rrie

r

“Fin

ish

At A

ll Co

sts”

Men

talit

yPo

pula

r ve

rsio

ns h

ave

bred

a c

ultu

re

whe

re fo

rm is

enc

oura

ged

to g

o be

yond

a

safe

ran

ge

“If y

ou s

ay, ‘

I will

not

tak

e m

y in

tens

ity

past

whe

re t

he fo

rm g

oes

bad,

’ I s

ay t

he

INTE

NS

ITY

WIL

L N

EVER

DEV

ELO

P.”

Gre

g G

lass

man

(Cro

ssfit

foun

der)

How

bad

is b

ad?

Te

ch

niq

ue

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Fa

tig

ue

(re

ps)

Life

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inin

g

Load

Pre

scrib

ed b

y G

ende

r

Exer

cise

s th

at W

ork

TRX

Exer

cise

sTR

X R

ow (S

ingl

e A

rm V

aria

tion)

TRX

Pen

dulu

m

TRX

Che

st P

ress

TRX

Cru

nch/

Pik

e

TRX

Bal

ance

Lun

ge w

ith P

ower

TRX

Ato

mic

Pus

h up

Mat

rix

TRX

Sin

gle

Leg

Squ

atTR

X B

ody

Saw

TRX

Spr

inte

rs S

tart

TRX

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e P

lank

with

Rea

ch

TRX

Lun

ge P

rogr

essi

ons

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Div

e B

ombe

r

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Bur

pee

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Mou

ntai

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limbe

rs

TRX

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rpio

nTR

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ollo

uts

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dsta

nd P

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to

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eps

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kbac

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i Met

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uenc

es1

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45

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ow

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he

st P

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g L

un

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prin

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rtT

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rpe

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rpe

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uck J

um

ps

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or

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Up

sC

raw

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d B

all

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all

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trix

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d B

all

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row

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op

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ws

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89

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ou

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in

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be

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mic

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sh

up

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atr

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lan

k w

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ps

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en

du

lum

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ing

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eg

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qu

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sC

raw

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ttle

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ll S

na

tch

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ub

le A

rm

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ttle

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ll S

win

gs

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nd

ba

g S

tep

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er

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an

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ll U

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ram

min

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uit

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abol

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l /Fusi

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fast

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sec

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sec

per

pat

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none

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sec

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none

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min

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oor

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ach

side

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p &

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by

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l Sla

ms

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praw

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min

dete

rmin

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y 1

a3

min

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0 m

in

2c

BW

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ed S

kate

r /

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it Lu

nges

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AP

dete

rmin

ed b

y 1

a

1Lu

nge

with

Ove

rhea

d R

each

30

sec

eac

h si

de

Coo

l 2

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e Lu

nge

w O

verh

ead

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ch t

o S

ide

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d2

30

sec

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h si

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one

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inD

own

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wan

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e2

30

sec

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one

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in

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ach

side

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eks 5

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xe

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ps / T

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mp

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ach

sid

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lte

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g O

bliq

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mic

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sh

up

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se

c e

ach

sid

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leva

ted

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w R

ow

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ek 5

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ek 6

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45

se

c3

min

20

se

c

4C

rossin

g B

ala

nce

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ng

e w

ith

te

mp

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ach

sid

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rou

gh

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se

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c

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abol

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&& 6

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xe

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t R

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n

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st

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wim

me

r's S

tart

with

po

we

r4

5 s

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ach

sid

e2

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ee

p C

he

st P

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mo

de

rate

sp

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se

c2

0 s

ec

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ing

le A

rm R

ow

(te

mp

o)

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ek 5

- 3

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ek 6

- 4

45

se

c e

ach

sid

e3

min

20

se

c

4S

usp

en

de

d L

un

ge

(w

ith

po

we

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5 s

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ach

sid

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usp

en

de

d P

en

du

lum

with

ho

ld4

5 s

ec

0 s

ec

TRX

Mili

tary

Exp

ress

Exercise

Sets

Reps

Time

TR

X S

uspe

nded

Lun

ge12

/ 10

eac

h si

de

TR

X S

uspe

nded

Incl

ine

Pre

ss2

circ

uits

12 /

10 o

r m

ax

poss

ible

3 m

in

each

TR

X P

ower

Pul

lci

rcui

ts12

/ 10

eac

h si

deci

rcui

t

TR

X A

ltern

atin

g H

igh

Tors

o R

otat

ions

(1)

12 /

10 /

Exercise

Sets

Reps

Time

TR

X S

ingl

e Le

g S

quat

s12

/ 10

eac

h si

de

TR

X A

tom

ic P

ushu

p w

ith P

ike

12 /

10 /

4m

inT

RX

Ham

strin

g C

ombo

(cu

rl &

hip

pre

ss)

2ci

rcui

ts12

/ 10

/ 4

min

ea

ch

iit

TR

X S

houl

der

Com

bo (

T &

Y)

cc

s12

/ 10

/ ci

rcui

t

TR

X S

ide

Pla

nk (

hip

drop

pro

gres

sion

)30

sec

eac

h si

de

Mid

-Life

Cris

isEx

erci

seR

eps

Set

s

Ste

p U

ps o

r S

quat

s4

0

TRX

45

Deg

ree

Row

40

1 r

ound

Cle

an a

nd P

ress

40

for

time

TRX

Dee

p C

hest

Pre

ss4

0

Fift

eens

Exer

cise

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eS

ets

Bur

pees

to

Pul

l Ups

15

TRX

Sid

e P

lank

s w

ith T

aps

15

eac

h2

rou

nds

for

time

Tuck

Jum

ps1

5

Term

inal

Cra

wl

Exer

cise

Tim

eS

ets

Lung

e w

Fro

ntal

Pla

ne A

rm D

rive

r1

5 e

ach

TRX

Sus

pend

ed P

endu

lum

10

03

rou

nds

for

time

Low

Cra

wl P

atte

rn4

0 m

Two

Min

ute

Trau

ma

Exer

cise

Tim

eS

ets

TRX

Sus

pend

ed B

urpe

e2

min

Tubi

ng R

otat

ions

2 m

in2

to

4

roun

ds

Floo

r S

wee

pers

2 m

in

Dow

n La

dder

Exer

cise

Tim

eS

ets

Dia

gona

l Hea

vy B

all L

unge

15

, 12

, 9

TRX

Bod

y S

aw W

ith P

ike

15

, 12

, 93

rou

nds

Get

Up,

Get

Dow

ns1

5, 1

2, 9

Sing

le H

andl

e H

ell

Exer

cise

Rep

sS

ets

TRX

Sus

pend

ed P

ress

6, 5

, 4

TRX

Sus

pend

ed B

urpe

e1

2, 1

0, 8

6ro

unds

TRX

Sus

pend

ed L

eg E

xten

sion

12

, 10

, 8

6 r

ound

s

TRX

Sin

gle

Leg

Obl

ique

1

2, 1

0, 8

The

Fina

le B

reak

dow

nEx

errci

seTi

me

Set

s

Sus

pend

ed B

urpe

eA

tom

ic P

ush

Up

Mat

rix

60

sec

Tuck

Jum

psP

lyo

Lung

es6

0 s

ec2

rou

nds

Bre

akd oo

wn

Dri

ll6

0 s

ec

Tha

nk y

ou

Plea

se c

onta

ct m

e w

ith

any

ques

tions

at

fque

lch@

fitne

ssan

ywhe

re.c

om

QU

EST

ION

S?