I will test on 2 Oct. I am m 50 6'1' 185. This is my regimen:

I altrnate my day off depending on my work schedule.

Sun:  Run LSD 1-2 hrs

Mon: Spin Class Hills 60 min., Run ez 30 min or TRX 30 min.

Tue: Swim 1600-2400m Strokework/ aerobic threashold intervals, Kettlebell 20 min.

Wed: Yoga stretch/power class.  Run Interval training 1-1/2 hr. 

Thu: Swim 1600-2400m VO2 max,Kettlebell 20 min.

Fri: Run Hills 45 min. TRX 30 min.

Sat: Bike 30-50 miles

Hello everybody...I am an eltie level athlete having just retired from professional soccer last year. I've always been able to stay in shape and have adopted nutritional guidelines through trial and error. I stumbled across TRX literally at the gym one afternoon 2 weeks ago and have just started using my set today with the test. Here are my numbers...I will update at the end of the month and include my workout schedule/progression. I am currently studying for the NSCA-CFT certification and also plan on taking the TRX Trainer Course. The hope is that with my new workout program and a recent successful cartilage surgery that I will be able to get back to the professional ranks of MLS or pursue a career in the fitness training industry specializing in soccer performance primarily. Atomic Push-up: 20 (knee up progression) Suspended Lunge: 24 with Left, 25 with Right 45 Degree Row: 20 (butt down + neck up progressions) Hip Press: 21 Postural Squat: 25 Good luck to all of you!!

Anything to get me moving in the middle of a work day.   

Atomic Pushup Suspended Lunge 18

Suspended Lunge  (Left Leg) 13  (Right Leg) 13

Back Row 24

 Hip Press  25

Postural Squat 20

 

This is a fantastic challenge- a specific task and straight-forward goal to shoot for.

day 1: test results

atomic pushup: 16

suspended lunge: R: 19, L:17

45 degree row: 21

hip press: 22

postural squat: 17

I use the TRX relatively regularly (in fact it is permantly suspended from the stairs in my apartment), but religious-use is my goal and that is the plan for the next 30 days.  

Thanks for the program!

WOW!!!

 It looks like everyone was ready for a challenge to start the Autumn off the right way. What a great start for everyone. Now the big question... How do I improve my score? If you are new to Suspension Training, any of our exisiting DVD programs will certainly be a great place to start. Everything from the TRX Essentials: Strength all the way up to the Military Program, these will improve your performance.

So you've already been doing these programs and are looking for an additional edge? Here are a few ideas...

Take the test and cycle through it repetetively. As you improve, increase the work period by 10 second increments or reduce the rest by 10 second increments. Increasing the work perios will help you build the local muscular endurance so that 30 seconds is a cake walk. Reducing rest will challenge and improve your conditioning.

Some alternate exercises that you can use that will supplement the test exercises and keep your workouts interesting are below:

TRX Atomic Pushup

• TRX Deep Chest Press
• TRX Standing Chest Fly
• TRX Suspended Oblique Crunch
• TRX Suspended Pike
• TRX Supine Leg Raise
• TRX Triceps Press
  

TRX Suspended Lunge

• TRX Single Leg Squat
• TRX Balance Lunge
• TRX Crossing Balance Lunge
• TRX Crossing Suspended Lunge
  

TRX Low Row

• TRX Single Arm Row
• TRX Biceps Curl or Clutch
• TRX Low Deltoid Fly
  
• Pull Ups

TRX Hip Press

• TRX Single Leg Hip Press
• TRX Hamstring Curl
• TRX Standing Back Extension
  

TRX Postural Squat

• TRX Single Arm Postural Squat
• TRX Shoulder Series "I", "Y", "T", "W"
• TRX Single Leg Squat 
• Body Weight Squats
• Overhead Squat (using dowel)

Finally an interesting way to sequence through these movements that would be very relevant to the test is to perform 3 to 4 circuits of the test as is described above. In the first circuit use the required exercises. If subsequent circuits replace the test exercises with the alternate exercises listed above. A 4 circuit example would be as follows:

Circuit #1
TRX Atomic Pushup
TRX Suspended Lunge
TRX Low Row
TRX Hip Press
TRX Postural Squat

 Circuit #2
TRX Deep Chest Press
TRX Single Leg Squat
TRX Single Arm Row
TRX Single Leg Hip Press
TRX Single Arm Postural Squat

Circuit #3
TRX Suspended Oblique Crunch
TRX Balance Lunge
TRX Biceps Clutch
TRX Hamstring Curl
TRX Shoulder Series "I", "Y", "T", "W"

Circuit #4
TRX Standing Chest Fly
TRX Crossing Suspended Lunge
Pull Ups
TRX Standing Back Extension
Overhead Squat (using dowel)

I hope that this helps everyone and gives you an idea how you might train this month to improve your scores.

As for my own scores:

Height: 6'1"
Weight: 170 lbs
Shoe Size: 10.5
Favourite Colour: Blue... and to all my American friends... yes there is a "u" in both colour and favourite

OK and now for the stats

Atomic Pushup:           22
Suspended Lunge R:  32 (knee to 2" from ground each rep)
Suspended Lunge L:   32 (knee to 2" from ground each rep)
Low Row:                    25 (feet even with anchor point)
Hip Press:                   30
Postural Squat:           24

Good luck and have a great and productive month!

 

 

Did the test today.

Here are my results for Oct 1: 

1. Atomic Pushups: 12 (man I hate those things!)
   
2. Suspended Lunge (Left Leg): 13
   Suspended Lunge (Right Leg): 12
3. Back Rows: 19
4. Hip Press:16
5. Postural Squat: 14

You gotta start somewhere, right???

 Oct. 1

atomic push up: 9 rep.

suspended lunge: 13

45* row: 15

hip lift: 13 

postural squat: 14 

Ok. This is just the motivation I need to reach my goal of being able to do 30 Atomic Push-ups and 30 Low Rows. 

My results: 

1. Atomic Pushups: 19
2. Suspended Lunge (Left Leg): 18
   Suspended Lunge (Right Leg): 18
3. Back Rows: 18
4. Hip Press: 20
5. Postural Squat: 14

I'm not sure I could have done the Atomic Pushups any faster, but I couldn't have done too many more. The Hip Press and Postural Squat were tough and I ran out of strength on the Back Rows.

My plan is to TRX 3x's per week. 

 

push up 17

lunge 15 ea.

row    21

hip press  16

squat    15

push up   16

lunge     15 ea

row        21

hip press  16

squat    15

modified in which direction? to make them harder or easier?

Wow! This thread sure has been busy. It loads so slowly though :(

My plan is to do the TRX Mondays and Wednesdays. I will repeat the test on Fridays (except this one), recording my first circuit and then repeating it 1 or 2 more times. I will be doing jumprope and pull-ups on Tuesday, Thursday and Saturday. Leaving Sunday as a day of rest. I may include short one or two minute jumprope sessions after my TRX training to help increase my endurence.

My TRX program this week will be as follows; though i may do more reps. I am also grouping the exercises by muscle group to further strain my endurence.

Atomic Push-Up: 15
Deep Chest Press: 10
Suspended Pike: 5

Elevated Row to faliure
Back Row: Total for both to be 25
Power Pulls: 10 each side.

Hip Press: 15 
Hamstring Curl: 15
Hamstring Bicycle: 20

Suspended Lunge: 10 each side with weights
Side Lunge: 5 each side
Cross Lunge 5 each side

Postural Squat: 15
Single leg squat: 5 each side.

140-280 jump rope jumps

 

And then a nice cold shower.

6'1" 

173 lbs

41 year old Masters Swimmer

I have been doing a large amount of Atomic Pushups so i can be the Atomic Pushup Champion. 

Here's is what I did today. 

27 Atomic Pushups
90 sec rest
19 Atomic Pushups
90 sec rest
19 Atomic Pushups (this was a broken set, I had to do it in pieces)
90 sec rest
15 Atomic Pushups (groups of five)
90 sec rest
25 Atomic Pushups (This little bit turned into 5 Atomic Pushups, 25 Assisted Pushups, see previous comments about Assisted Pushups. I finished it off with 25 Hamstring Curls)

That's 85 Atomic Pushups 25 Assisted Pushups & 25 Hamstring Curls

I think I should do some Back Rows.

Here is my results for the first test:

Atomic Pushups: 16

Suspended Lunge (Left Leg): 20

Suspended Lunge (Right Leg): 20

Back Rows: 18

Hip Press: 35

Postural Squat: 16

 I am currently 6'03" 192 lbs and about 12 % body fat. Trying to see if I can get back to 180 lbs. and under 10% body fat while getting stronger.