Mix of Weights, Calisthenics and TRX

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A command sergeant major performs a TRX row.
Command Sgt. Maj. Marc Eckard, senior enlisted leader, U.S. Army Special Operations Command, left, conducts a TRX row during a physical training event at the 3rd Special Forces Group (Airborne) Human Performance Training Center on Fort Bragg, North Carolina, Feb. 11, 2020. (Staff Sgt. Keren-happuch Solano/U.S. Army photo)

It is up to you how you wish to move through this workout. Some like to do each exercise -- five sets of five reps with the "rest exercises" listed between sets. Some will prefer to go from bench, squats and deadlifts in a circuit, resting with the exercises in between for five rounds. Check out this mix of lifts, calisthenics (weights optional) and the TRX as a balance to the previous lifts:

Warm up for five minutes with an easy run, bike, elliptical, row ... etc.

Continue warmup with a five-minute Tabata interval on bike or elliptical (20 seconds sprint/10 seconds easy). Follow with a light stretch of upper and lower body.

Do 25 pull-ups any way you can. If you cannot do 25 in 2-3 sets, supplement with pulldowns or TRX rows to get 25 reps.

Bench press 5x5: Do five reps of a moderately heavy weight (typically 75% to 80% of one-rep max). After your bench-press set, follow with TRX wide rows 10 or reverse push-ups 20. (Or reverse flies if you prefer.)

Do 25 pull-ups any way you can. If you cannot do 25 in 2-3 sets, supplement with pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pull-ups between bench-press sets until you total 25 reps of pull-ups. You can opt to do these weighted, too, if you are able.

Deadlift 5x5: Do five reps of a moderately heavy weight (your choice). After your deadlift set, follow with TRX rollouts or flutter kicks -- 20 (four count).

Do 25 pull-ups any way you can. If you cannot do 25 in 2-3 sets, supplement with pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pull-ups between deadlift sets until you total 25 reps of pull-ups. You can opt to do these weighted, too, if you are able.

Squats 5x5: Do five reps of front or back squats of moderately heavy weight (your choice). After each squat set, follow with one minute of swimmers or one-minute plank pose.

Do 25 pull-ups any way you can. If you cannot do 25 in 2-3 sets, supplement with pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pull-ups between front or back squat sets until you total 25 reps of pull-ups. You can opt to do these weighted, too, if you are able.

End with a 100-calorie burnout on any cardio machine, but strive to do it as fast as you can. Can you burn 100 calories faster than you run a mile? That is the goal.

Final cardio: Your choice -- run, ruck or swim for max distance (30 minutes of either a combo of two).

Many people ask how they can mix in the TRX into their weightlifting plan. This is a way. Same for calisthenics. The pull-up is considered the "heavy weights" of the calisthenics world, so keep doing them to stay good at them, but it is fine to supplement with other pulling exercises, too.

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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