If you’re familiar with Crossfit workouts then you already know about Fran. The Fran workout doesn’t look like much on paper, but it is especially deceptive. In adapting this to a TRX setting we’ve used TRX Squat Thruster and the TRX Pullup.

TRX Squat Thruster

This move is very similar to the TRX Overhead Squat. The difference is at the bottom of the movement the elbows will drop down to your sides and arms will fully extend as you stand up out of the squat.







TRX Pullup

For any TRX pullup, suspend the unit from a secure anchor above you so the straps hang straight down. For this beginner exercise, adjust the straps so the handles hang an arm’s length above the floor. Perform this exercise in one of two ways, either kneeling or seated on the floor below the handles. If you sit, bend your knees and place your feet flat on the floor. Reach above you and grab the TRX handles with your palms facing forward. Initiate the pullup movement by squeezing your back muscles together and down. Bend your elbows and pull your body up until your chin is in line with your hands. Your toes should stay in contact with the floor, reducing the amount of weight you lift and providing a way for you to assist yourself if needed.







The Workout

  • 21 TRX Squat Thrusters
  • 21 TRX Pullups
  • 15 TRX Squat Thrusters
  • 15 TRX Pullups
  • 9   TRX Squat Thrusters
  • 9   TRX Squat Thrusters

Complete 3 rounds for time.




TRXIt’s time to ditch the dumbbells and get a full body workout in about 25 minutes with TRX Express 3.8.

  1. Beginners: 30sec work / 30sec rest
  2. Intermediate: 45sec work / 15sec rest
  3. Advanced: 50sec work / 10sec rest
  • ST Chest Press
  • ST Mid Row
  • ST Split Fly – Right
  • ST Split Fly – Left
  • ST Tricep Kickback
  • ST Bicep Clutch
  • ST Squat
  • ST Balance Lunge – Right
  • ST Balance Lunge – Left
  • ST Hamstring Curl
  • ST Hamstring Runner
  • ST Oblique Crunch
  • ST Body Saw
  • ST Chest Press (Inside Grip)
  • ST High Row
  • ST T-Deltoid Fly
  • ST W-Deltoid Fly
  • ST Tricep Press
  • ST Bicep Curl
  • ST Abducted Lunge – Right
  • ST Abducted Lunge – Left
  • ST Hip Abduction
  • ST Hip Drop – Right
  • ST Hip Drop – Left
  • ST Plank

TRXWell it’s been a while since I published a new workout, but if you’ve been to my classes recently you know we’ve stepped it up a notch! So here we go with a new TRXFIT program for you to enjoy/hate/become sore to…

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Each exercise is performed for 60 sec with a 15 sec rest. You will complete 2 rounds of this circuit, so for single limb movements perform the exercise the entire time with the right, then on the next round perform it with the left.

ST = Suspension Trainer

Circuit 1 – Repeat 2x

  • ST Chest Press
  • Push Ups
  • ST Row
  • Single Arm Dumbbell Row
  • ST Crunch
  • Plank

Circuit 2 – Repeat 2x

  • ST Single Leg Squat
  • Body Weight Squat
  • ST Hamstring Curl
  • Dumbbell Single Arm Tricep Kickbacks
  • ST Tricep Press
  • Kettlebell Swing

Circuit 3 – Repeat 2x

  • ST Y Raise
  • Dumbbell Shoulder Press
  • Dumbbell Lateral Raise
  • ST Bicep Curls
  • Dumbbell Bicep Curls



This is a BIG workout with 50 exercises in 50 minutes. For the beginner/intermediate the timing on this will be 45 sec of work / 15 sec rest period. The advanced user will want to challenge themself with a 50 sec of work / 10 sec rest period ratio. The workout is comprised of 25 exercises which you will perform twice. You’ll need Kettlebells (Dumbbells if KB not available), Dumbbells and a Medicine Ball.

For more Suspension Training Workouts visit http://www.mytrainermike.net or follow me on Twitter @mytrainermike

  • TRX Squat
  • KB Sumo Squat
  • Pushups
  • TRX Chest Press
  • Jumping Jacks
  • TRX Powerpull (Right)
  • TRX Powerpull (Left)
  • KB Squat & Press (Right)
  • KB Squat & Press (Left)
  • Mountain Climbers
  • TRX Tricep Press
  • TRX Bicep Curls
  • Diamond Pushups
  • Dumbbell Bicep Curls
  • Squat Pulses
  • Medicine Ball SpiderMan Crunches
  • Medicine Ball Russian Twist
  • TRX Crunch
  • Jogging on the Spot
  • KB Single Leg Deadlift (Right)
  • KB Single Leg Deadlift (Left)
  • KB Goblet Squat
  • Plyometric Lateral Jumps
  • TRX Standing Rollout
  • TRX Tricep Press

MyTrainerMike TRX Complete 2 full rounds of all of the exercises using 45 seconds of work and a 15 sec rest period.

Want more Suspension Training Workouts? Visit my website http://www.mytrainermike.net or follow me on Twitter @mytrainermike

  • TRX Squat
  • TRX Pushup
  • TRX Plank
  • TRX Mountain Climber
  • TRX Single Leg Squat (Right)
  • TRX Single Leg Squat (Left)
  • TRX Tricep Press
  • TRX Standing Rollout
  • TRX Jump Squats
  • TRX Overhead Squat
  • TRX T-Delt Raise
  • TRX Bicep Curls
  • TRX Row

TRXExercises will be 50 sec long, and reduces the rest time from the standard 15 sec rest period to only 10 sec.

Get more TRX training programs, health and training tips at http://www.mytrainermike.net

  • TRX Pushup
  • TRX Chest Press
  • TRX 3-Way Row
  • TRX Single Arm Row (R)
  • TRX Single Arm Row (L)
  • TRX Split Fly
  • TRX Atomic Pushups
  • TRX Bicep Curl
  • TRX Y-Fly
  • TRX Tricep Press
  • Jumping Jacks
  • TRX Lunge (R)
  • TRX Burpee (R)
  • TRX Lunge (L)
  • TRX Burpee (L)
  • TRX Squat
  • TRX Hamstring Curl
  • TRX Hip Press
  • TRX Plank Abduction
  • TRX Mountain Climber
  • TRX Spiderman Pushup
  • TRX Plank
  • TRX Crunch & Curl

disc-what-stPerform each exercise for 30 seconds, then move directly into the next exercise. Continue the circuit for 10 minutes, with a 2 minute rest in between each circuit.

Circuit 1

  • TRX Sprinter Start (R)
  • TRX Sprinter Start (L)
  • Alternating Lunges
  • TRX Chest Press
  • Burpees

Circuit 2

  • Kettlebell Squat & Single Arm Press (R)
  • Kettlebell Squat & Single Arm Press (L)
  • TRX Bicep Curl
  • TRX Row
  • TRX Tricep Press

Circuit 3

  • TRX Jump Squats
  • Kettlebell Sumo Squat
  • TRX Squat
  • Pushups

Circuit 4

  • Jumping Jacks
  • Kettlebell Swing
  • Mountain Climbers
  • TRX Crunch