TRX® Training Zone Circuit

The TRX Training Zone is an extremely versatile piece of equipment that can
become the focal point of any faciltity. Fantastic for small group, personal training
and personal use, the TRX Training Zone workout has been designed to maximize
space and intergrate multiple training modalities, partner interaction and fun.

This workout is based around foundational movements including Squat, Lunge,

Push, Pull, Hinge and Rotate and has a great balance of integrated body weight
training combined with other modalities to be results driven strength and metabolic
workout.

The work to rest ratios are 1:2 which enables adequate recovery between efforts.
This allows for full intensity while still enabling high quality movement and success
in every exercise.

Objectives

1. Demonstrate basic competency on TRX Suspension Training for specific

Suspension Training exercises.
2. Demonstrate basic competency on TRX Rip Training exercises for specific
Suspension Training exercises
3. Follow TRX Training Zone Circuit Training workout using TRS Suspension
Trainer, Rip Trainer and several other training tools.
4. Enthusiastically describe the benefits of the TRX Training Zone and how it
a powerful tool for conducting group training circuits.
 TRX® Training Zone Circuit
TRX recognizes that proper movement is the foundation of health, fitness,
performance and durability. When you move better, you are stronger, faster and
more resilient. It is our goal to provide “world class” gear, programming and
education which will help anyone of any fitness level achieves proper movement,
reach their goals and improve their lives. The TRX Suspension Trainer and Rip
Trainer are part of this puzzle and both offer unique benefits while training for
proper movement.

The TRX Suspension Trainer

integrates high tension loads
combined with a perfect portion of
instability. This increases core
activation and stability while still
allowing users to train for strength.
The TRX Rip Trainer provides lighter
loads at the initial range of motion
allowing users to accelerate the Rip
Trainer at high rates of speed
promoting power. Additionally,
controlling and producing rotation is
critical to proper movement. Rip
Training challenges the user to either control or produce rotation in every exercise.
Together they are the perfect blend for performance and durability and both
subscribe heavily to the TRX mantra for movement training of “all core, all the
time.”
A powerful concept applying to movement, performance and posture described by
James Dexter is “masses and spaces.” This concept defines the head, chest and
hips as masses and the neck and waist as spaces. Common postural faults
(forward head, forward shoulders, posterior pelvic tilt, etc.,) demonstrate
diminished spaces between the masses. Actively maintaining and even
accentuating the “masses & spaces,” results in some profound effects including:

1. Improved posture
2. Enhanced power transfer
3. Mitigation of injuries
4. Improved balance
5. Increased stability
6. Improved aesthetics
TRX® Training Zone Circuit
 TRX® Training Zone Circuit
Exercise Library:

1 2
Rip Windmill TRX Single Arm Row

3
Med Ball Chest Pass - Pushup
 TRX® Training Zone Circuit

4 5
TRX Side Plank Kettle Bell Single
with Tap Arm Squat Press

6 7
TRX Atomic Pushup Rip Samurai Strike
 TRX® Training Zone Circuit

8 9

Hanging Leg Raise TRX Hamstring Curl

10 11
Rip Hop Press Battling Rope Waves
 TRX® Training Zone Circuit

12 13
TRX OH Squat Rip Pitchfork

14
TRX Burpee
 TRX® Training Zone Circuit

15

Dips

16

Monkey Bars
TRX® Training Zone Circuit