One on One’s TRX Challenge is open to all clients and trainers. The challenge combines TRX Rows and TRX Squat Jumps (or squat to toes depending on division) performed in a timed “countdown” format. Depending on your division, your “countdown” will consist of doing multiple sets of TRX rows, followed by the same number of squat jumps/squat to toes. The objective is to complete the countdown in the shortest amount of time possible.

The contest will run for 6 weeks, starting Monday, July 14th and ending Sunday, August 24th.


  • There are 4 height lines. These height lines are established to ensure everyone pulls from the same angle: Open, 5’4’’ and under, 5’5’’ to 5’11’’, and 6’ and over.
  • The participant may use any combination of work and rest to accomplish the task.
  • The timer will begin with the start of the first row and will run until the participant has completed the target number of reps.
  • Participants must inform their trainer which division is most appropriate for them prior to their first trial. (Open or Division by Age).  The trainer will place the participant’s name on the appropriate score sheet.
  • Participants may test one time per day, up to 4 times per week, throughout the 6 week period.
  • All participants must be accompanied by a trainer for scores to count. For consistency, the trainers have been instructed not to allow bad reps to count. There will be no more than one warning given. Please respect the trainers’ decision. They want you to succeed, but also want to be fair to all as judges.
  • The trainer will record scores on the appropriate score sheet next to the participants name.
  • A participant may switch to the open division at any point during the Challenge. Once a participant is in the open division, they may not change divisions.

The Row:

  • A complete rep consists of starting with arms fully extended, pulling until the base of the thumbs touch the side of the chest, and lowering back down until arms are fully extended. If any part of the rep is incomplete, the rep does not count.
  • The TRX must be fully shortened.
  • Participants must maintain a neutral spine and dorsiflexed ankle position.
  • Low Back Rule – If the trainer sees the participant perform a row with the lumbar spine arched, the trainer will give a warning and if another rep is done with the lumbar spine arched then the rep will not count.

The Squat Jump:

  • A complete rep consists of starting in the standing position, hinging at the hips and descending to 90 degrees of knee flexion, ascending into triple extension (ankles, knees and hips) at the top of the squat or squat jump and landing by descending back to 90 degrees of knee flexion.
  • If a participant does an incorrect squat, they will receive a warning and if another rep is done incorrectly the rep will not count.



Countdown from open division line

Male                20, 15, 10, 5

Female           20, 15, 10, 5

Divisions by Age:


Countdown with squat to toes from appropriate height line

Male                15, 10, 5

Female            15, 10, 5

56 – 69

Countdown with squat to toes from appropriate height line

Male                 20, 10, 5

Female             20, 10, 5

36 – 55

Countdown with squat to toes from appropriate height line

Male                 20, 10, 5

Female              20, 10, 5

15 – 35

Countdown from appropriate height line

Male                20, 10, 5

Female            20, 10, 5


Prizes will be awarded for:

  • Best time in each division.
  • Most improved in the entire competition.

Top scores will be updated and posted weekly:

If you have a facebook account, you can receive updates by going to  and “Like” our page.  If you would like to receive email notifications from our page you can select this option in your account settings.

If you have any questions please ask.

Have fun!