Hand-to-Hand KB Swings: 10 each hand (swing with the right, release at apex, bring back down with the left, repeat)

Suspended Lunge holding the KB: 10 each leg

Hamstring Curls: 10

Atomic Pushup Matrix: 10

Single Arm KB Snatch: 10 each arm

Back Row: 10

KB Clean and Jerk: 10 each arm

Deltoid "T": 10

KB Bent Press: 10 each side

After you do three sets, rest 2-3 minutes then do two core circuits:

KB Turkish Get Ups: 5 each arm

I did this one with a buddy yesterday, so I was taking more time between exercises than I wanted even though we staggered our circuit start points but I was still gasping for air and begging for mercy by the end!

Sound pretty harsh. How heavy were the KBs? Were the side planks from elbow or hand?

Since you'd already done crunches in the Atomic pushup matrix i'd have swapped it out for one of the following: body saw from hands, pendulum, or the scorpion. Have you seen the video for the scorpion?

 Who were you begging for mercy from? Yourself? How did you buddy hold up?

 My favorite bit has to be "rest 2-3 minutes", I can belt out loads of reps of those no trouble.

WOW!, thanks for sharing Mike.  This looks like a great workout.  I am going to try it this week. What size KB did you use with your suspended lunges? 

Thanks,

Efrain, E Class Personal Fitness Training

"Do something you love everyday"

KBs were only 16kg/35lbs (problems shipping heaver ones through Military Postal Service) but it still kicked my butt.  I'm going to be using this workout the day after I do a strong lift barbell routine (squat, overhead press, dead lift, etc) so I actually don't mind the lower KB weight as it turned it into a high intensity cardio workout as well as an active recovery strength workout. 

I was thinking the same thing about swapping the side plank for something like the body saw or pendulum.  I'll probably mix it up every other workout or so, but I just love doing those planks.  For me, its defintely the hardest TRX exercise and seems to humble me every time!

My buddy held up pretty well, but it was the first time he has ever used KBs (except for the night before where I showed him how to do each exercise).  Aside from a few bruises on his arm (and ego) he enjoyed the workout but commented that he used to dread visiting our FOB because he knew it meant intense TRX workouts, now he has to worry about those AND swinging a heavy metal ball over his head! 

I wasn't meaning to swap the plank, but swap the reverse crunch. Since you do it in the atomic pushup matrix. Another exercise you could swap it to would be a pike (with body saw?)

Ahhhh, gotcha.  I'm doing the pikes with the Atomic matrix, so I think I'll try doing the Scorpian Kicks.  I've only tried those a couple times but they were a challenge to say the least!!

They look pretty awesome. i'm going to try them on friday.

the russian twist would also work

"russian twist". That's vodka mixed with more vodka, right?

Would the same muscles be used as in the pendulum?

loisf:

the russian twist would also work

How do you do that one?

Russian Twist: I looked it up to make sure it wasn't really a vodka drink.

To do it with a TRX put your feet in the straps in the same position as the hamstring exercises. Raise your torso 45º off the ground, keeping your butt on the ground. Then hold your hands out right infront of you, twist your torso slowly at a constant speed to one side, then back to the other side. Then back to the center and the other side. Here's the wiki article on it, there's links to a men's fitness artcile and a video at the bottom of the page.

http://en.wikipedia.org/wiki/Russian_twist

To easiest way to do it would be just to have your feet on the ground. Middle would be with the TRX. Most difficult would without the TRX but just rasing your feet off the ground with no stabilizer. For strength you could also hold a dumbell/kettlebell. In the Men's Fitness articl they explain how to do it with a barbell, but i think that wouldn't be as good for stability.