ALL LEVELS / strength and endurance / 5 rounds for time / 10-15min
Equipment: plyo box, exercise mat, spin bike/assault bike
Get ready for this month’s workout – a high-intensity strength-cardio workout designed to develop ability and endurance. All this begs the question: do you have the capacity to perform it?
The workout is, as usual, uncomplicated. It consists in only three simple exercises performed back to back for a total of 5 rounds. Your stopwatch will be an ally considering this is a timed workout. Don’t forget to start it and stop it.
The exercises are performed in the following order:
- Burpee – 6 reps
- Box jumps – 6 reps
- Bike – 1 minute
Perform 5 rounds, timed.
To guide you on this workout, we have prepared three different suggestions to scale it. We took into consideration all fitness levels. Thus, in the table below, you will find three different modes: easy, moderate and hard.
| EASY | Burpee (without push up) Squat jump (no box) Bike (seated) |
| MODERATE | Burpee Box jump (low height) Bike (seated) |
| HARD | Burpee Box jump (max height) Bike (standing) |
No matter how your fitness level is right now, this is a workout for everyone, which means that we all have the capacity to perform it. Let us know if you liked it and how hard it was to perform this workout.
BURPEE 6 reps
- EASY level start with partial burpee (no push up)
- Drive the hips up
- Return to fully upright position
BOX JUMP 6 reps
- EASY level perform simple squat jump (no box); MODERATE level use a low box
- Keep core engaged
- Absorb landing by bending knees
BIKE/ASSAULT BIKE 1 min
- EASY/MODERATE level stay seated; HARD level standing
- Can use Assault Bike if available
OTHER EXERCISES:
BARBELL DEADLIFT IS A COMPLETE EXERCISE TO INCREASE YOUR WHOLE BODY STRENGTH AND STABILITY
A HIGH-INTENSITY AND TIMED BARBELL WORKOUT THAT FOCUSES ON STRENGTH AND ENDURANCE
