Great! Today’s WOD is called Mikes bag of TRiX. This workout mixes TRX strength exercises with explosive movements to create a balanced routine that boosts strength, endurance, and coordination. This is a perfect blend of bodyweight and dynamic movements that will challenge your whole body while keeping your heart rate up!
Let’s break it down. ?
Mikes bag of TRiX Overview
Today’s WOD blends TRX exercises with high-rep explosive movements. It’s designed to enhance strength, stability, and cardio all at once. Whether you’re working out at the Academy of Self Defense in Santa Clara or tackling this routine at home, this WOD offers scalability for all fitness levels.
Workout Details:
Complete the following in order. If needed, take short breaks between sets.
- 12 TRX Rows:
Focus on pulling your shoulder blades together and keeping your core tight.
Modifications: If it’s tough, step closer to the anchor point; to increase intensity, step further away. - 50 Straight Punches:
Keep a steady rhythm and engage your core while you punch quickly. Visualize hitting a target to make it more effective.
Modifications: Slow down the punches to maintain good form. - 12 TRX Reverse Flys:
Keep a slight bend in your elbows as you lift your arms. This will fire up your upper back and shoulders.
Modifications: Adjust your body angle to control resistance. - 50 Kettlebell Swings:
Swing the kettlebell with power from your hips. Aim for explosive movement while keeping your back straight.
Home Option: Use a heavy backpack if you don’t have a kettlebell. - 12 TRX Bicep Curls:
Isolate the biceps by keeping your elbows high throughout the curl. Squeeze at the top for maximum impact.
Modifications: Adjust foot position for easier or harder resistance. - 50 Right-Hand Kicks:
Throw powerful kicks, focusing on proper technique and balance. Keep your core tight throughout.
Modifications: Do slower, controlled kicks for a lower impact version. - 12 TRX Tricep Extensions:
Keep your elbows close and bend them to target the triceps. Control the movement both up and down.
Modifications: Step closer to the anchor to make it easier, further away to make it tougher. - 20 Sit-Ups:
Engage your abs and keep a steady pace. You can use a mat to make it more comfortable.
Modifications: Perform crunches instead if needed. - 12 TRX Pikes:
Bring your hips up toward the ceiling while keeping your legs straight. This is a great move for core stability and strength.
Modifications: Bend your knees slightly if full pikes are too challenging. - 20 Sprawls:
Move quickly to enhance the cardio effect. Think of it as a half-burpee with a focus on landing low.
Modifications: Step back instead of jumping if necessary. - 12 TRX Jump Squats:
Power up through your legs and land softly. Make sure your knees are aligned with your toes.
Modifications: Do regular squats or half-squats to reduce intensity. - 20 Lunges:
Alternate legs and keep a steady rhythm. Engage your glutes and maintain balance.
Modifications: Perform stationary lunges or step back for reverse lunges to lessen impact.
Maximize Your WOD
- Warm-up: Start with a 5-10 minute warm-up that includes dynamic stretches, like leg swings, arm circles, and high knees.
- Proper Form: Focus on form over speed. Quality movements will yield better results.
- Pace Yourself: It’s a high-rep workout, so find a rhythm that keeps you moving steadily.
- Hydrate: Keep water nearby to stay hydrated during breaks.
- Cool Down: Finish with a light cool-down, stretching major muscle groups for better recovery.
Ready to give Mikes bag of TRiX a try? Share your experience on social media, and tag the Academy of Self Defense in Santa Clara! ??
Want more challenging WODs like this? Sign up for a free trial class at the Academy of Self Defense today or follow us online for more workouts. See you in the gym or on the mat!
