Showing Tag: "trx" (Show all posts)

"Bodyguard"

Posted by Lizelle Pool on Wednesday, August 27, 2014, In : August 2014 
5 Rounds of: 30 seconds work/20 seconds rest

Shoulder dislocations 
Stick ups
Snatches - left
Snatches - right
KB racked front squat - left
KB racked front squat - right
Pike push ups
TRX rows
Walkouts
Stick overhead squats
Continue reading ...
 

"Whoa"

Posted by Lizelle Pool on Tuesday, August 26, 2014, In : August 2014 
500m row
Rest 1 min
x6

Then:

5 Rounds of 40 seconds work/20 seconds rest of:

Single arm KB swing - left
Single arm KB swing - right
TRX push ups
TRX pulls
Continue reading ...
 

"Leggy"

Posted by Lizelle Pool on Thursday, August 21, 2014, In : August 2014 
1km run

10 Box push ups - both hands on a different box to get a deeper push up
10 Single leg RDL
x4

10 Box dips
15 TRX hamstring curls
x4

10 TRX flies
10 TRX reverse lunges - back leg in trx
x4
Continue reading ...
 

"Kettlebell magic"

Posted by Lizelle Pool on Wednesday, April 16, 2014, In : April 2014 
Today is the best "cardio" and conditioning move in the world

12 TRX push ups
25 KB swings
12 KB deadlift
25 KB swings
x2

10 TRX rows
25 KB swings
40 Second plank
25 KB swings
x2

20 Step dips
25 KB swings
30 Second pilates hold
25 KB swings
x2

10 Single leg RDL (L/R)
25 KB swings
10 Reverse lunges (L/R)
25 KB swings
x2
Continue reading ...
 

"Smashing"

Posted by Lizelle Pool on Friday, April 4, 2014, In : April 2014 
4 Rounds of:

10 TRX rows
10 TRX push ups
10 Goblet squats
10 KB racked walking lunges - each leg

Then:

5 Rounds of:

10 Push ups
10 KB swings
Continue reading ...
 

"Next step"

Posted by Lizelle Pool on Tuesday, November 5, 2013, In : November 2013 
Today's workout is all about pulling, no pushing in this workout.

10 Snatches L/R
10 Double KB bent over rows
x4

5 Heavy KB snatches L/R
10 High pulls
x4

10 Single leg RDL L/R
20 TRX rows
x4
Continue reading ...
 

"Goose"

Posted by Lizelle Pool on Monday, April 2, 2012, In : April 2012 
3 Rounds
30 seconds of work/30 seconds of rest
1 minute rest between rounds

Push ups
Thrusters
TRX chin ups
Goblet squats
Jumping lunges
Lateral raises
Jumping jacks
Burpees
Squat jumps

Continue reading ...
 

"Score"

Posted by Lizelle Pool on Thursday, August 18, 2011, In : April 2011 
10 Minute all out effort cycle

Then:
As many rounds as possible in 8 minutes of:
7 Sandbag zecher squats (if you don't have a sandbag a normal goblet squat is fine)
7 TRX rows

Then:
3 Rounds of:
15 KB swings
10 Burpee with clean and press (using the sandbag or 2 DB's)
Continue reading ...
 

"A one sided affair"

Posted by Lizelle Pool on Thursday, April 28, 2011, In : April 2011 
Round 1:

Foam rolling for 5 minutes to get rid of all the niggles and get the body prepared for your workout.

Round 2:

10 Push press (L)
10 Suitcase deadlift (weight in left hand)
10 1 arm TRX pulls (left hand)
10 Push press (R)
10 Suitcase deadlift (weight in right hand)
10 1 arm TRX pulls (right hand)

x 6

Round 3:

1500m row, all out effort!
Continue reading ...
 

"Never do it alone"

Posted by Lizelle Pool on Wednesday, April 27, 2011, In : April 2011 
Alright, so with this beautiful public holiday today, grab yourself a training partner, it is always better to train with someone that can help you through the difficult parts and celebrate with you when you are all done!

Round 1:

1km run

Round 2:
5 Push ups (variations can be done in every round)
10 TRX pulls (or normal pull ups for the very brave)
10 Front squats

x 10

Round 3:
Do some foam rolling to get all the knots out of your muscles.
Continue reading ...
 

"Welcome back"

Posted by Lizelle Pool on Tuesday, April 26, 2011, In : April 2011 
It is always with vigour and urge that we do workouts after some layoffs. If you had a layoff during all these public workouts, you will enjoy this one.

Round 1:

Choose any cardio activity of your choice and do:
3 x 5 minute intervals - all out effort on this.
Rest 3 minutes between intervals

Round 2:

20 Reverse lunges (each leg)
20 TRX pulls
50 Step ups/box jumps
100 Skips
30 Dips
30 Ins and outs
50 KB swings
1 Minute plank
20 Snatches (each arm)
25 Deadlifts
30 Burpees
10 Stair accents and decents (up and d...
Continue reading ...
 

"Alone in the dark"

Posted by Lizelle Pool on Tuesday, April 5, 2011, In : April 2011 
7 Rounds of:

15 Goblet squats
20 Jumping lunges
10 Snatches (L/R)
10 Deep box squat jumps
5 Step ups (L/R)
10 TRX Mountain Climbers
Continue reading ...
 

"Bend like steel"

Posted by Lizelle Pool on Monday, April 4, 2011, In : April 2011 
8 Rounds of 21/18/15/12/10/9/6/3 reps of:

Push ups
TRX pulls
KB swings
40 Second plank
Rocca press
Squats
Continue reading ...
 

"Fantastic Friday"

Posted by Lizelle Pool on Friday, April 1, 2011, In : April 2011 
2 Rounds of:

20 Burpees
20 TRX pulls
20 Slamballs
20 Box jumps
20 Kettlebell swings
20 Military press
20 Dips
10 Push ups
Continue reading ...
 

"TRX trouble"

Posted by Lizelle Pool on Wednesday, March 9, 2011, In : March 2011 
30 seconds on/30 seconds off:

4 Rounds of:

TRX single leg squats - left
TRX single leg squats - right
Balance lunge - left
Balance lunge - right
Single leg ball hamstring curl - left
Single leg ball hamstring curl - right
TRX chest press
TRX row
TRX shoulder raise
TRX bicep curl
TRX tricep press

Continue reading ...
 

"Easy under"

Posted by Lizelle Pool on Tuesday, March 1, 2011, In : February 2011 
Continuing our recovery workouts for the week with this one.

8 Rounds of 20 seconds on, 10 seconds off:

TRX squat and pull

Then:
5 Rounds of 30 seconds on, 30 seconds off:
TRX pull and bicep combo
Plank
Boat pose
Stability ball hamstring curls
Stability ball roll outs

Continue reading ...
 

"Tabata Friday"

Posted by Lizelle Pool on Friday, February 18, 2011, In : February 2011 

Tabata - 20 seconds of work, followed by 10 seconds of rest for 8 rounds.
If you can not time yourself - 8 repetitions followed by 10 seconds of rest

Slamballs
Kettlebell swings
Goblet squats
Jumping jacks
Reverse lunges
Burpees
TRX Pull ups
Push ups


Continue reading ...
 

"Boom Boom"

Posted by Lizelle Pool on Friday, January 28, 2011, In : January 2011 
TRX/Kettlebell/bodyweight fusion:

5 Rounds of:

10 TRX pulls
20 KB swings
5 Push ups
10 TRX Mountain Climbers
10 KB snatches
10 Jumping lunges
Continue reading ...
 
 

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