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
• Multiple Joints
• High Effort
• Multi-planar
• High VO2
• High Metabolic
Cost
 Minimal to No Programmed Rest High O2 Demands & Calorie Consumption

• Exercise groupings
performed as an • Anaerobic
intense circuit Endurance

• Very high
• Minimal to no rest metabolic output
between exercises
& sets

Short Intense Workout Time

• Limited rest

• Focus on time
So What Is EPOC?
• Normally 10 to 20 min of
intensity

Source: Len Kravitz

 Excess Post-Exercise O2 Consumption

Excessive Post
Light to Moderate Exercise

Oxidative O2

Consumption
Debt

Oxygen Consumption

EPOC

STOP
Rest Exercise Recovery
Exercise

Source: Len Kravitz

Excess Post-Exercise O2 Consumption Pitfalls of Metabolic

Heavy Exercise Training & Current Practices
O2 Debt

VO2 Max

Oxygen Consumption

EPOC

STOP
Rest Exercise Exercise Recovery

Source: Len Kravitz

 Psychological Commitment “Finish At All Costs” Mentality
• Extremely difficult
efforts Popular versions have bred a culture
where form is encouraged to go beyond
• Highly committing a safe range
• Difficult to work at
such uncomfortable
intensities “If you say, ‘I will not take my intensity
• Create a motivational past where the form goes bad,’ I say the
barrier 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 7 8 9 10 11 12
Fatigue (reps)
 Load Prescribed by Gender

Life Training

Exercises that Work TRX Exercises

TRX Row (Single Arm Variation) TRX Pendulum
TRX Chest Press TRX Crunch/Pike
TRX Balance Lunge with Power TRX Atomic Push up Matrix
TRX Single Leg Squat TRX Body Saw
TRX Sprinters Start TRX Side Plank with Reach
TRX Lunge Progressions TRX Dive Bomber
TRX Burpee TRX Mountain Climbers
TRX Scorpion TRX Rollouts
TRX Handstand Press TRX Row to Triceps Kickback
 Mini Met Con Sequences Programming a Metabolic
1 2 3 4 5
Circuit
TRX Row TRX Chest Press TRX Crossing Lunge TRX Sprinters Start TRX Burpee

Burpee Tuck Jumps Floor Sweepers Push Ups Crawl

Med Ball Lunge Med Ball Partner

Med Ball Slams Tubing Chops Tubing Rows
Matrix Throws

6 7 8 9 10
TRX Mountain TRX Atomic Pushup TRX Side Plank w TRX Single Leg
TRX Pendulum
Climber Matrix Taps Squat

Power Split Lunges Speed Skaters Floor Sweepers Push Ups Crawl

Double Arm
KettleBell Snatch Sandbag Step Ups Power Clean Pull Ups
KettleBell Swings

TRX Metabolic Fusion

F Workout
(TRX / Med Ball / BW Calisthenic)
Set Transition Run
TRX Metabolic Workout A
Exercise Sets Reps / Time
Rest Rest Time
1 Light fast feet 60 sec

Warm 2 Body Weight Lunge Matrix

2
30 sec per pattern
none none 10 min
Weeks 5-6
6
Up 3 Overhead Squat 30 sec Transition
# Exercise Sets Reps / Time Set Rest
4 Floor Scorpion 60 sec Rest
1a TRX Lunge 10 each side 1 Single Leg Squat with Tempo 45 sec each side 20 sec
10 min
1b Med Ball Diagonal Chop & Lift determined by 1a 3 min ALAP 10 min
AMAP 2 Alternating Oblique Atomic Pushup 45 sec each side 20 sec
Main 1c BW Mountain Climber / Speed Squat determined by 1a
Set 2a TRX Oblique Atomic Pushup / Mid Row 10 cycles / 10 Week 5 - 3
10 min 3 Elevated Low Row 45 sec 3 min 20 sec
2b Med Ball Slams / Sprawl Burpee determined by 1a 3 min ALAP 10 min Week 6 - 4
AMAP
2c BW Speed Skater / Split Lunges determined by 1a 4 Crossing Balance Lunge with tempo 45 sec each side 20 sec
1 Lunge with Overhead Reach 30 sec each side
2 Side Lunge w Overhead Reach to Side Bend 30 sec each side 5 Side Plank with Reach Through 45 sec 0 sec
Cool
2 None None 10 min
Down 3 Swan Pose 30 sec each side
4 Floor Scorpion 30 sec each side
 TRX Metabolic Workout B TRX Military Express
Exercise Sets Reps Time
TRX Suspended Lunge 12 / 10 each side
We
eeks 5 & 6
12 / 10 or max 3 min
Transition TRX Suspended Incline Press 2
# Exercise Sets Reps / Time Set Rest possible each
Rest circuits
TRX Power Pull 12 / 10 each side circuit
1 Swimmer's Start with power 45 sec each side 20 sec
TRX Alternating High Torso Rotations (1) 12 / 10 /
2 Deep Chest Press (moderate speed) 45 sec 20 sec
Exercise Sets Reps Time
Week 5 - 3
3 Single Arm Row (tempo) 45 sec each side 3 min 20 sec TRX Single Leg Squats 12 / 10 each side
Week 6 - 4
TRX Atomic Pushup with Pike 12 / 10 /
4 Suspended Lunge (with power) 45 sec each side 20 sec 4 min
2
TRX Hamstring Combo (curl & hip press) 12 / 10 / each
ccircuits
c s
5 Suspended Pendulum with hold 45 sec 0 sec circuit
i it
TRX Shoulder Combo (T & Y) 12 / 10 /
TRX Side Plank (hip drop progression) 30 sec each side

Mid-Life Crisis Fifteens

Exercise Reps Sets Exercise Time Sets

Step Ups or Squats 40

Burpees to Pull Ups 15
TRX 45 Degree Row 40
1 round 2 rounds
for time TRX Side Planks with Taps 15 each
for time
Clean and Press 40

TRX Deep Chest Press 40 Tuck Jumps 15

 Terminal Crawl Two Minute Trauma
Exercise Time Sets Exercise Time Sets

Lunge w Frontal Plane Arm Driver 15 each TRX Suspended Burpee 2 min

3 rounds 2 to 4
TRX Suspended Pendulum 100 Tubing Rotations 2 min
for time rounds

Low Crawl Pattern 40 m Floor Sweepers 2 min

Down Ladder Single Handle Hell

Exercise Time Sets Exercise Reps Sets

TRX Suspended Press 6, 5, 4

Diagonal Heavy Ball Lunge 15, 12, 9
TRX Suspended Burpee 12, 10, 8

TRX Body Saw With Pike 15, 12, 9 3 rounds 6 rounds

TRX Suspended Leg Extension 12, 10, 8

Get Up, Get Downs 15, 12, 9 TRX Single Leg Oblique 12, 10, 8
 The Finale Breakdown QUESTIONS?
Exerrcise Time Sets

Atomic Push Up
Suspended Burpee
Matrix
60 sec
Thank you
Tuck Jumps Plyo Lunges 60 sec 2 rounds

Please contact me with

Breakdo
own Drill 60 sec any questions at

fquelch@fitnessanywhere.com