Workout of the Week: PT Pyramid with TRX

If you are looking to make the standard PT Pyramid a little tougher, try adding in the TRX atomic push-up in place of the regular push-up. Even if you fail on pull-ups, you can replace the pull-ups with the TRX row. 

The beauty of the TRX is its versatility. The device can make simple exercises tougher or more difficult exercises easier by using the same muscle groups. Here is a complete warmup, workout and cardio cooldown options, creating the complete workout below:

Push-ups run pyramid 1-10: 1 push-up, run 25 meters; 2 push-ups, run 25 meters ... keep going up until 10 -- stop or do another type of warmup prior to the workout if you prefer.

PT Pyramid with TRX

Pull-ups or TRX rows x 1

TRX atomic push-ups x 2

Go up as high as you can; when you fail at pull-ups, resort to TRX rows.  When you fail at TRX atomic push-ups, resort to regular push-ups.

Lightweight Shoulder (5 pounds)

Elliptical Tabata Intervals: 5 minutes of 20-second sprint/10 seconds easy; rest two minutes; easy. Repeat five-minute Tabata/two minutes easy for a total of three rounds = 21 minutes.

Swim cooldown options:

10-minute swim

10-minute tread

10-minute dynamic stretches in chest-deep water

Or if no pool – bike or row 10 minutes and stretch 10 minutes

Other TRX-related articles:

TRX Build Muscle

TRX Gym in a Bag

TRX and Kettlebells

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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