TRX Metabolic Training What are Metabolic Circuits
TRX Crossing Balance Lunge Med Ball Burpee
Speed Skater
Demanding, Integrated Exercises
Performed Near Maximal Output
Large Muscle Groups High Speed High Eort High VO2
Multiple Joints
Multi-planar
High Metabolic Cost
Minimal to No Programmed Rest
Anaerobic Endurance Very high metabolic output
High O2 Demands & Calorie Consumption
Exercise groupings performed as an intense circuit
Minimal to no rest between exercises & sets
Short Intense Workout Time
Limited rest
Focus on time
So What Is EPOC?
Source: Len Kravitz
Normally 10 to 20 min of intensity
Excess Post-Exercise O2 Consumption
Light to Moderate Exercise
Excessive Post Oxidative Consumption
O2 Debt
Oxygen Consumption EPOC Rest Exercise STOP Exercise Recovery
Source: Len Kravitz
Excess Post-Exercise O2 Consumption
Heavy Exercise
Pitfalls of Metabolic Training & Current Practices
O2 Debt
VO2 Max
Oxygen Consumption
EPOC
Rest
Exercise
STOP Exercise
Recovery
Source: Len Kravitz
Psychological Commitment Finish At All Costs Mentality
Popular versions have bred a culture where form is encouraged to go beyond a safe range
Extremely dicult eorts
Highly committing
Dicult to work at such uncomfortable intensities
Create a motivational barrier
If you say, I will not take my intensity past where the form goes bad, I say the INTENSITY WILL NEVER DEVELOP.
Greg Glassman (Crossfit founder)
How bad is bad?
10 8
Technique
6 4 2 0 1 2 3 4 5 6
Fatigue (reps)
10 11 12
Load Prescribed by Gender
Life
Training
Exercises that Work
TRX Chest Press
TRX Exercises
TRX Row (Single Arm Variation) TRX Pendulum TRX Crunch/Pike TRX Balance Lunge with Power TRX Single Leg Squat TRX Sprinters Start TRX Lunge Progressions TRX Burpee TRX Scorpion TRX Handstand Press TRX Atomic Push up Matrix TRX Body Saw TRX Side Plank with Reach TRX Dive Bomber TRX Mountain Climbers TRX Rollouts TRX Row to Triceps Kickback
Mini Met Con Sequences
3
TRX Sprinters Start Push Ups Tubing Chops Tubing Rows Crawl TRX Burpee
Programming a Metabolic Circuit
TRX Row Floor Sweepers Med Ball Partner Throws
TRX Chest Press
TRX Crossing Lunge
Burpee
Tuck Jumps
Med Ball Slams
Med Ball Lunge Matrix
6
TRX Side Plank w Taps TRX Pendulum Push Ups Power Clean Pull Ups Crawl Floor Sweepers Sandbag Step Ups TRX Single Leg Squat
10
TRX Mountain Climber
TRX Atomic Pushup Matrix
Power Split Lunges
Speed Skaters
KettleBell Snatch
Double Arm KettleBell Swings
TRX Metabolic F Fusion Workout
Sets 60 sec 30 sec per pattern 2 30 sec 60 sec 10 min determined by 1a 3 min ALAP AMAP determined by 1a 10 cycles / 10 determined by 1a 3 min AMAP determined by 1a 30 sec each side 30 sec each side 2 30 sec each side 30 sec each side None None 10 min ALAP 10 min 10 min 10 each side 10 min none none 10 min Reps / Time Set Rest Transition Rest Run Time
(TRX / Med Ball / BW Calisthenic)
TRX Metabolic Workout A
Weeks 5-6 6
# Exercise 1 Single Leg Squat with Tempo 2 Alternating Oblique Atomic Pushup 3 Elevated Low Row 4 Crossing Balance Lunge with tempo 5 Side Plank with Reach Through Week 5 - 3 Week 6 - 4 Sets Reps / Time 45 sec each side 45 sec each side 45 sec 45 sec each side 45 sec 3 min Set Rest Transition Rest 20 sec 20 sec 20 sec 20 sec 0 sec
Exercise
1 Light fast feet
Warm Up
2 Body Weight Lunge Matrix
3 Overhead Squat
4 Floor Scorpion
1a TRX Lunge
1b Med Ball Diagonal Chop & Lift
Main Set
1c BW Mountain Climber / Speed Squat
2a TRX Oblique Atomic Pushup / Mid Row
2b Med Ball Slams / Sprawl Burpee
2c BW Speed Skater / Split Lunges
1 Lunge with Overhead Reach
Cool Down
2 Side Lunge w Overhead Reach to Side Bend
3 Swan Pose
4 Floor Scorpion
TRX Metabolic Workout B
Exercise TRX Suspended Lunge Set Rest 20 sec TRX Alternating High Torso Rotations (1) 45 sec Exercise TRX Single Leg Squats TRX Atomic Pushup with Pike TRX Hamstring Combo (curl & hip press) 45 sec TRX Shoulder Combo (T & Y) TRX Side Plank (hip drop progression) 0 sec 2 circuits c c s Sets Week 5 - 3 Week 6 - 4 45 sec each side 20 sec 45 sec each side 3 min 20 sec 20 sec TRX Power Pull Transition Rest TRX Suspended Incline Press 2 circuits 12 / 10 / Reps 12 / 10 each side 12 / 10 / 12 / 10 / 12 / 10 / 30 sec each side 4 min each i it circuit Time 12 / 10 or max possible 12 / 10 each side 12 / 10 each side 3 min each circuit Sets Reps Time Sets 45 sec each side Reps / Time
TRX Military Express
Weeks 5 & 6 e
Exercise
1 Swimmer's Start with power
2 Deep Chest Press (moderate speed)
3 Single Arm Row (tempo)
4 Suspended Lunge (with power)
5 Suspended Pendulum with hold
Mid-Life Crisis
Reps 40 Sets
Fifteens
Exercise Time Sets
Exercise
Step Ups or Squats 40 1 round for time 40 40
Burpees to Pull Ups
15
TRX 45 Degree Row
TRX Side Planks with Taps
15 each
Clean and Press
2 rounds for time
TRX Deep Chest Press
Tuck Jumps
15
Terminal Crawl
Time Sets Exercise Time Sets
Two Minute Trauma
Exercise
Lunge w Frontal Plane Arm Driver
15 each
TRX Suspended Burpee
2 min
TRX Suspended Pendulum
100
3 rounds for time Tubing Rotations
2 min
2 to 4 rounds
Low Crawl Pattern
40 m
Floor Sweepers
2 min
Down Ladder
Time Sets
Single Handle Hell
Exercise TRX Suspended Press Reps 6, 5, 4 TRX Suspended Burpee 12, 10, 8 6 rounds TRX Suspended Leg Extension 12, 10, 8 TRX Single Leg Oblique 12, 10, 8 Sets
Exercise
Diagonal Heavy Ball Lunge
15, 12, 9
TRX Body Saw With Pike
15, 12, 9
3 rounds
Get Up, Get Downs
15, 12, 9
The Finale Breakdown
QUESTIONS? Thank you
Exercise r
Time
Sets
Suspended Burpee
Atomic Push Up Matrix 60 sec
Tuck Jumps
Plyo Lunges
60 sec
2 rounds
Breakdown Drill o 60 sec
Please contact me with any questions at
[email protected]
