Workout of the Week: TRX Options #2 — Circuit Options

A soldier performs a front squat.
A soldier of 3rd Battalion, 15th Infantry Regiment, 2nd Armored Brigade Combat Team, 3rd Infantry Division, steadies himself before performing front squat at Fort Stewart, Georgia, Aug. 16, 2018. (Sgt. Brian Johnston/U.S. Army photo)

Sometimes you need a break from high-repetition calisthenics and/or heavy weight training in your program. Here is a mix of warming up with calisthenics and dumbbell/TRX options for a workout program with a change of pace:

Warmup: Squat/push-up pyramid: Run 25 meters between 1-10:

  • One squat, one push-up, run 25 meters
  • Two squats, two push-ups, run 25 meters
  • Repeat and climb up to 10.
  • Stop and stretch.

Weight machine/barbells/calisthenics

Repeat three times.

  • Pull-ups max
  • Pulldowns 10
  • Rows 10/arm
  • Front squat 10
  • Push press 10
  • Power clean 5
  • Bench press 5-10
  • Plank pose one minute


TRX/dumbbell options

Repeat three times.

Followed by Lightweight Shoulder.

Run or swim

Run 1.5-mile warmup

Repeat five times.

  • Quarter-mile sprint
  • Quarter-mile easy jog


Swim 500-meter warmup

Repeat five times.

100 meters freestyle at 6-8 strokes per breath.

100 meters CSS at goal pace.

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

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