WOD: 16-Minute TRX Metcon

OBJECTIVE:
-High Intensity strength, power, mobility, balance, agility, aerobic
and anaerobic conditioning

EXECUTION:
Dynamic Warmup consisting of:

5 burpees
5 push-ups
5 bodyweight squats
10 alternating lunges
10 Alternating Horse Raises, 2-second iso hold per rep
10 Alternating Superman, 2-second iso hold per rep
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x 5 per leg)

Then:

16 minutes total, no rest circuiting the following, :30 sec per
movement (DRILLit highly recommends the Gym Boss, the best, most
effective dual interval countdown timer on the market, available for
$19.95 at www.gymboss.com--Gym Boss review coming soon)

TRX Chest Press
*Mountain Climber
TRX Row
*Bear Crawl
TRX Squat
*Burpee
TRX Pike
*Jumping Jacks

This is a hell of an all-body WOD. Hit it at the highest sustainable
intensity you can manage for the entire 16 minutes.

The beauty of the TRX (well, one of its many beauties) is the ability
to instantly progress or regress resistance.

To make standing TRX movements (the TRX Chest Press, TRX Row, and TRX
Squat in this WOD) more difficult, step towards the anchor point to
increase resistance. Step farther away from the anchor point to
decrease resistance.

For the TRX Pike and other TRX movements that entail having your feet
in the foot straps, move towards the anchor point to decrease
difficulty, away from the anchor point to increase resistance.

Move your feet closer together to increase the stability challenge and
amount of anti-rotational transverse plane challenge.

So no matter what your fitness level or ability, you can find the
perfect level of resistance and stability challenge.

While these movements are all saggital-plane dominant, they all
require a tremendous amount of stabilization to execute properly and
thus tax your body in the transverse plane as well.

The metabolic conditioning movements (mountain climber, bear crawl,
burpee, and jumping jacks) will all jack your heart rate through the
roof and tax your entire body. Even holding your bodyweight up on your
arms during mountain climbers will be a real killer as you approach
the end of the WOD.

16 minutes a day to get fit, no bullshit.

Coming soon: video with details on the DRILLit warmup protocol.

Live alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz