TRX 40/40 Atomic Pushup/Low Row Challenge

Getting to the TRX 40/40 Level

Now that you have accepted the TRX  40/40 challenge and done your first max effort test to see where you stand, it is time to work towards getting to that next level whether it is 10/10 or 40/40. You can test your max effort about once every 10 to 14 days, doing max efforts too often can lead to burn out. Here are a few proven ways to increase your max reps quickly:

“Grease the Grove”-Practice Makes Perfect

Pavel Tsatsouline, the Kettlebell master, coined the phrase as it is used for exercise and training today.  Greasing the Grove is achieved by “practicing” lower repetition sets, about half the number of reps capable of, with longer recovery periods. As you train for a specific exercise test keep in mind, performing these moves require “practice” not just training. Training means working to fatigue and sometimes to failure. Practice means perfecting the skill of the movement using strict form without going to fatigue. As you fatigue your form breaks down. Stop your “practice” reps before you fatigue. One strategy is to drop in several “practice” sets over the course of the day as you walk by your TRX.

Descending Sets

Another “practice” strategy to use is descending sets with longer rest periods. Your first set should be between 50 and 70% of your 40/40 score and reduce reps by two or more on successive sets. If you are able to complete 20 Atomic Push-ups and 20 Rows a descending set workout may look like this:

1-2 minutes rest between sets as needed.

There is not a magic rep number. The goal is to accumulate as many high quality reps as you can with strict form and avoiding fatigue with lower reps and enough rest. Use the Grease the Grove or descending set approach two to three times per week.

Supplemental Exercises

One problem with only using Atomic Push-ups and Rows is you tend train your strengths and overlook your weaknesses and compensations. Here are some supplemental exercises to enhance movement and strength for the TRX 40/40 Challenge.

Core strength is important for both moves so here are some exercises that can help your overall strength and performance.

• TRX Suspended Planks and Side Planks

Your ability to hold a solid, stable plank and side plank is crucial for success in the 40/40 challenge. Make sure your alignment is spot on; ears, shoulders, hips, knees and ankles all in a line. For training try this approach; instead of holding your planks for 30, 45 60 seconds or more, perform reps of shorter duration. There is good research supporting the idea of holding a strong, tight plank for 7 to 10 seconds at a time, drop down for a 2 to 3 second rest and then back up to the plank for 7 to 10 seconds. As your fitness improves add more reps not more seconds.

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• TRX Body Saw

The Body Saw will strengthen your core and shoulders for better rowing and push-ups. You can try the same strategy you use for the planks. Perform 10 seconds of the Body Saw, rest briefly and repeat another 10 seconds. As your fitness improves add more reps.

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Moves to boost your rows.

• TRX Swimmers' Pull

This is a great exercise to strengthen lats specifically and the pulling movement in general. Using the Swimmers' Pull as part of a compound set with the Low Row will get at those back muscles! Do a set of TRX Swimmers' Pull followed by a set of TRX Low Rows

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• TRX Y + I Deltoid Flys

Use the deltoid flys to improve mobility and strengthen your upper back and shoulders. This will lead to a more powerful pulling movement. Alternate the "Y" with the "I" Fly.

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• TRX Hip Press

What? How can the hip press help with rows? When you are performing TRX Low Rows you rely on your hips to keep your body aligned and extended. Use the hip press as an assistant exercise to strengthen your hips and core.

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Moves to make your push-ups more "Atomic"

• TRX Standing Roll Outs + Chest Press

Alternate repetitions of Standing Roll Outs with Chest Presses and integrate core activation into your pressing patterns. As your strength and stability improves progress to single leg versions of the Roll Out + Chest Press exercise and deeper angles.

• TRX Single Leg Atomic Push Ups

Just like it sounds, place one foot in both foot cradles and perform Atomic Push-Ups. This is a great challenge to your core and pressing as you resist the rotational forces of having one leg suspended.

Here is an example training routine using the exercise outlined above to supplement your training one or two days a week. Training here means working to fatigue and even to failure. Perform this workout on different days than your "practice" days. Be sure to modify exercise intensity and reps to your fitness level and goals. For variety you can the order of exercises, starting from the bottom working your way up every third workout.

Now get after it and get those score up!