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The "Shanghai Dangerous" Workout

After wistfully looking out over the park outside his hotel for 4 days, Fraser finally gets a chance to blow off some physical energy after a recent training event in Shanghai.

Check out this 5 circuit workout that can be done in it's entirety or broken into a number of short intense circuits depending on your time and energy.

Amazing what can be accomplished with nothing but a TRX, pull up and dip bars and a jump rope!... and don't forget the randomly occuring concrete block if you want to add a little spice to things.

The details are below:



 

Published Jul 23 2009, 08:00 AM by Fraser
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Comments

 

jmbrink26 said:

Wow, amazing workout! Stick out tongue

It looks crazy, but definitely looks like a good challenge. About how heavy was that block you were packing around?

July 23, 2009 4:40 PM
 

gyudico said:

Nice workout!

I will give it a try

July 23, 2009 11:23 PM
 

Fraser said:

The block was probably between 30-40 lbs. It was just lying there so I thought I might be able to have some fun with it. A sandbag would work well for this as well.

Have fun all :-)

July 27, 2009 8:25 AM
 

womble said:

This looks like a fun workout. Crazy to think that p-bars are just around in a public park.

July 29, 2009 12:32 PM
 

anneparker said:

Your my hero - nice kipping pull-ups.

July 31, 2009 7:44 AM
 

womble said:

I completed a modified version of this last night. It was brutal. Amazing how much corre is involved in the suspended lunge with carry. I had to sub walking handstand (20 reps) for the handwalks as I only had dip handles where I work out. I also used a 35lb DB instead of a block, this would be really challenging with a short & fat slosh pipe :-P

It kicked my butt and I loved every second of it, at least that is what I can say in hindsight!

August 5, 2009 8:55 AM
 

justin said:

Very cool workout! I can not wait to give this all a try. Great idea.

October 27, 2009 11:16 AM

About Fraser

Fraser Quelch, BPE, CSCS, Fellow of Applied Functional Science (Gray Institute) Fraser is the Head Coach and Director of Training and Development for Fitness Anywhere and is the creator of the revolutionary TRX Suspension Training Program. He has presented at conferences and events all over the world in the fields of functional training and endurance athletics, and is also a featured fitness author, with over 20 published articles. He thrives on bringing new ideas to the forefront of the industry, stretching the minds of his audiences and providing relevant and effective training solutions in a practical setting.

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