TRX Only Workout – 44 Minutes

Full body – Covering all Foundational Movements

Warm-Up – 7 Minutes
EMOM – Every Minute on the Minute for 7 Minutes
7 TRX Overhead Squat
7 TRX Wide Hip Hinge
7 TRX Back Extension
Working Sets:
(Working set notes; 5-minute workout, 7 functional workouts. 3 second eccentric movement, 2
second concentric movement. Two 45 second working sets totaling roughly 7 reps [7-9 okay].
Two 60 second working super sets, totaling 10 reps [10-12 okay])
Push: 5 Minutes (30 seconds rest after each exercise)
Facing Away – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Chest Press 1
45 TRX Triceps Extension 1
60 TRX Chest Press to TRX 2
Triceps Extension

Pull: 5 Minutes (30 seconds rest after each exercise)

Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Row 1
45 TRX Bicep Curl 1
60 TRX Row to TRX Bicep Curl 2

Rotate: 5 Minutes (30 seconds rest after each exercise)

Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Power Pull Left 1
45 TRX Power Pull Right 1
60 TRX Power Pull transition 2

Squat/Lunge: 5 Minutes (30 seconds rest after each exercise)

Facing Away – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Squat Fly 1
45 TRX Split Squat Fly 1
60 TRX Squat Fly to TRX Split 2
Squat Fly
Hinge: 5 Minutes (30 seconds rest after each exercise)
Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Hip Hinge 1
45 TRX Iso Hip Hinge 1
60 TRX Hip Hinge to Iso Hip 2
Hinges

Plank: 5 Minutes (30 seconds rest after each exercise)

Facing Away – Straps at Mid-Calf
Time (Seconds) Movement Rounds
45 TRX Plank 1
45 TRX Plank with arm lift 1
30 TRX Body Saw 4

Cool-Down – 7 Minutes
2 Rounds, 45 seconds each movement, 30 seconds rest after each round
TRX Lower Back Stretch w/ Rotation
TRX Chest Stretch
TRX Lunge and Fly
TRX Hamstring Stretch