ALL LEVELS / strength and endurance / for time / 8-15 min
Equipment: high bar, low bar, 5kg Medicine Ball, mat.
In June we prepared for you a simple bodyweight-based workout for time that will test your strength, endurance and work capacity.
We called it Seven, a workout consisting of increasing-to-decreasing rep scale that will truly test your resilience and ability to pace yourself. Plan your rest periods intelligently to maintain the pace. If you are an experienced exerciser, go for whole sets!
This workout consists of seven exercises performed back to back for time, so don’t forget to start/stop your stopwatch.
The exercises are performed in the following order:
- Pull-up – 10 reps
- Push-up – 20 reps
- Medicine Ball squat (5kg) – 30 reps
- Scissor kicks – 40 reps
- Medicine Ball squat – 30 reps
- Push-up – 20 reps
- Pull-up – 10 reps
Complete all exercises in the fastest time.
SCALING
If you cannot perform the full exercises, scale as follows:
- Pull-up assisted (use a shoulder height bar, feet on floor)
- Push-up (on knees)
- Medicine ball squat (5kg)
- Scissor kicks (bent leg)
As your strength, endurance, flexibility and skill increases, you will be able to improve your performance each time you perform the workout.
PULL-UP 10 reps
- Chin to bar
- Pace yourself – consider 5 sets of 5 reps
- Scaled: shoulder height bar (feet on floor)
PUSH-UP 20 reps
- Elbows must bend to 90 degrees
- Pace yourself – consider 2 sets of 10
- Scaled: push-ups (on knees)
MB SQUAT JUMP 30 reps
- 5kg MB
- Hips must drop below knees
- Scaled: MB squat (no jump)
- Pace yourself – consider 3 sets of 10
SCISSOR KICKS 40 reps
- Straight arms and legs
- Scaled: bent legs
- Pace yourself – consider 4 sets of 10
MB SQUAT JUMP 30 reps
- 5kg MB
- Hips must drop below knees
- Scaled: MB squat (no jump)
- Pace yourself – consider 3 sets of 10
PUSH-UP 20 reps
- Elbows must bend to 90 degrees
- Pace yourself – consider 2 sets of 10
- Scaled: push-ups (on knees)
PULL-UP 10 reps
- Chin to bar
- Pace yourself – consider 5 sets of 5 reps
- Scaled: shoulder height bar (feet on floor)
OTHER EXERCISES:
FOUR FUNCTIONAL EXERCISES TO STRENGTHEN YOUR LOWER BACK
FUNCTIONAL LEG EXERCISES: HOW TO PREVENT INJURIES TO THE HIPS AND ANKLES
