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TRX® VIP Initiative TRX® Blind Workout Challenge

TRX® VIP Initiative TRX® Blind Workout Challenge


In honor of the 16th anniversary of the TRX® Suspension Training System and the TRX® VIP Initiative, all are invited to “see” if you have what it takes to meet the TRX® Blind Workout Challenge.  

  • Prep:  Appropriately anchor TRX® System, clear flat, good footing workout space, have floormat ready if ground is hard, warm up before beginning TRX® Blind Workout Challenge. with 2 minutes of appropriate activity( e.g., 60 seconds of TRX Squat and 60 seconds of TRX Squat Row (refer to reference guide below as needed), stay within your physical limits, and consult with your doctor as needed concerning this or any other workout program before beginning.
  • TRX® Blind Challenge  Workout:  Pick a random number between and including 1 and 16 (try just asking your smart phone to tell you a random number between 1 and 16). Consult list below and engage in random numbered exercise for 30 seconds at appropriate user defined level.  All exercises are described in the reference guide below the exercise list if additional narrative would be helpful.  Repeat 9 more times, skipping random numbers generated if a random number generated has already been selected, to complete the TRX® Blind Workout Challenge of 10 random TRX® exercises at desired level.  Refer to exercise reference guide below to review exercises as needed. 
  • Congratulate yourself for meeting the TRX® Blind Workout Challenge with an appropriate cool down stretch (e.g., TRX Hinge Stretch and / or TRX T Fly Stretch) if you wish.  

Walt Raineri uses the TRX Suspension Trainer in Lake Tahoe

The Workout Challenge

Exercise 1 TRX Chest Press

TRX Chest Press

  • Beginner = TRX Chest Press Vector Angle Easy
  • Intermediate= TRX Chest Press Vector Angle Challenging.
  • Advanced = TRX Chest Press Vector Angle Hardest or Inverted if available.

Exercise 2 TRX Supine Crunches

TRX Supine Crunches

  • Beginner = TRX Supine Sit Up / Crunch (holding handles to assist as needed).
  • Intermediate = TRX Supine Suspended legs Crunch (knees to chest).
  • Advanced = TRX Abducted Supine Suspended Leg Crunch (alternating knees to chest, and straight legs wide).  

Exercise 3 TRX Prone Plank

TRX Prone Plank 

  • Beginner = TRX Prone Plank.
  • Intermediate = TRX Prone Abducted Plank with Pike (alternating straight legs wide and Pike pose while in prone plank). 
  • Advanced = TRX Prone Plank with Pike and Crunch (alternating straight legs wide, Pike pose, and knees to chest crunch). 

Exercise 4 TRX High Knees

TRX High Knees

  • Beginner = TRX  High Knees Alternating Legs. \
  • Intermediate = TRX Sprinter Starts With High Knee Alternating Legs
  • Advanced =TRX Sprinter Starts with Hop Alternating Legs. 

Exercise 5 TRX Push Up

TRX Push Up

  • Beginner = TRX Push Up.
  • Intermediate = TRX Atomic Push Up.
  • Advanced = TRX Abducted Atomic Push Up (alternating push up, knees to chest crunch, straight legs wide). 

Exercise 6 TRX Lunge 

TRX Lunge

  • Beginner = TRX Lunge  Hands Up.
  • Intermediate = TRX Single Leg Suspended Lunge.
  • Advanced = TRX Single Leg Suspended Lunge with Hop. 

Exercise 7 TRX Supine Hip Press

TRX Supine Hip Press
  • Beginner = TRX Supine Hip Press.
  • Intermediate = TRX Supine Abducted Hip Press.
  • Advanced = TRX Supine Single Leg Abducted Hip Press With Mirroring Free leg (alternating lets). 

Exercise 8 TRX Ab Roll Out

TRX Ab Roll Out
  • Beginner = TRX Kneeling Ab Roll Out (facing away)
  • Intermediate = TRX Standing Ab Roll Out Vector Angle Challenging.
  • Advanced = TRX Ab Roll Into Horizontal Prone Plank. . 

Exercise 9 TRX Squat

TRX Squat
  • Beginner = TRX Squat.
  • Intermediate =TRX Squat with Hop.
  • Advanced = TRX One Leg Transverse (behind leg) Squat  with Hop (alternating legs).  

Exercise 10 TRX Deltoid Fly/Row

TRX Deltoid Fly/Row
  • Beginner = TRX Deltoid T Fly/Row Vector Angle Easy.
  • Intermediate = TRX Alternating Deltoid T Fly/Row and Y Fly/Row Vector Angle Challenging.
  • Advanced = TRX Alternating Deltoid T Fly/Row and Deltoid Y Fly/Row Vector Angle Hardest. 

Exercise 11 TRX Low Row

TRX Low Row
  • Beginner = TRX Low Row Vector Angle Easy.
  • Intermediate =TRX Low Row Vector Angle Challenging.
  • Advanced = TRX Low Row Vector Angle Hardest or Inverted (if available).

Exercise 12 TRX Biceps

TRX Biceps
  • Beginner =  TRX Bicep Curl to Forehead Vector Angle Easy.
  • Intermediate = TRX Bicep Curl to Forehead Vector Angle Challenging.
  • Advanced = TRX Alternating Bicep Curl  to Forehead and Bicep Clutch to Chest  Vector Angle Hardest.

Exercise 13 TRX Triceps

TRX Triceps
  • Beginner = TRX Standing Triceps Extension Vector Angle Easy.
  • Intermediate = TRX Standing Triceps Extension Vector Angle Challenging.
  • Advanced = TRX Triceps Kick Back.

Exercise 14 TRX Power Pull

TRX Power Pull
  • Beginner = TRX One Arm Power Pull Vector Angle Easy.
  • Intermediate = TRX One Arm Power Pull With Rotation Vector Angle Challenging.
  • Advanced = TRX One Arm Power Pull With Rotation Vector Angle Hardest. 

Exercise 15 TRX Burpee

TRX Burpee
  • Beginner = TRX Burpee (one suspended leg, to prone plank to push up and backup, alternating legs).
  • Intermediate =  TRX Burpee  Plus Scorpion (one suspended leg, to prone plank, to free leg over then under suspended leg to push up and back up, alternating legs). 
  • Advanced = TRX Atomic Burpee  Plus Scorpion  (one suspended leg, to prone plank, to free leg over then under suspended leg, to knees to chest crunch, to push up and back up, alternating legs).

Exercise 16 TRX Hammer Throw

TRX Hammer Throw

  • Beginner = TRX Hammer Throw Vector Angle Easy. 
  • Intermediate= TRX Hammer Throw Vector Angle Challenging. 
  • Advanced = TRX Hammer Throw Vector Angle Hardest.

Good luck with meeting the TRX® Blind Workout Challenge! See Exercise Reference Guide for detailed narrative descriptions of all exercises listed above. 

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