Three TRX exercises will be the only ammo you need to help control your appetite and turn your body into a calorie-burning inferno before you sit down to your holiday meals. The Plus 1 Challenge sequences the TRX Burpee performed on both the right and left leg with the TRX Atomic Push-up to create a simple and devastatingly effective metabolic conditioning program.
The Plus 1 Challenge is a key benchmarking tool in the new TRX FORCE Tactical Conditioning Program, a 12 week progressive program based on thousands of hours spent instructing and working with service members in all branches that will help you achieve your highest level of fitness and durability whatever your current fitness level. You get the entire 12 week FORCE Program in a stunning, ruggedized workout Guide along with two DVDs containing three workout modules and the brand new TRX FORCE Tactical Suspension Trainer 2.0 when you buy the new TRX FORCE Kit: Tactical.
The standard for Plus 1 is that all movements must be executed with good form without resting or stopping between reps. To learn more about mastering perfect form and finding the appropriate level of difficulty for each movement, watch this video about Earning Your Progression.
The video above explains how the Plus 1 Challenge is used to benchmark and measure your progress in the FORCE Program. You’ll follow the same protocol for this workout.
To complete the Challenge, follow these steps:
First, perform the following protocol for the TRX Burpee (LT):
- Perform one repetition, rest 10 seconds.
- Perform two repetitions, rest 10 seconds.
- Perform three repetitions, rest 10 seconds.
Continue this pattern, adding one rep each set until you are unable to complete the required reps continuously with good form.
Rest two minutes and begin the next movement, the TRX Burpee (RT):
- Perform one repetition, rest 10 seconds.
- Perform two repetitions, rest 10 seconds.
- Perform three repetitions, rest 10 seconds.
Rest two minutes and complete the Challenge with the TRX Atomic Push-up:
- Perform one repetition, rest 10 seconds.
- Perform two repetitions, rest 10 seconds.
- Perform three repetitions, rest 10 seconds.
It’s simple, but not easy. During the Plus 1 Challenge, the rest period remains constant while the workload grows so this challenge becomes exponentially more difficult with every set you complete.
Your score for the Challenge is the total of the number of reps you’re able to complete in the final set for each exercise. For example, if your final set for each exercise in the Challenge is 10 reps, your score would be:
10 (reps of TRX Burpee (LT)) + 10 (reps of TRX Burpee (RT)) + 10 (reps of TRX Atomic Push-up)=30.
Get in a movement mastery mindset, bang it out, record your score so you can measure your progress the next time you take the Plus 1 Challenge. And when you’re ready to gobble up more awesome TRX Training programs, set the table for success with the TRX FORCE Kit: Tactical.
