A Strength-Endurance Timed Circuit Consisting of 10 Exercises

Get ready for EVO X BURN – a challenging strength-endurance metcon workout that will test your resilience! This workout is a simple timed circuit of ten exercises for two rounds, with a total time of 20 minutes – as shown below:

1. Mountain climbers
2. Tornado
3. Burpees
4. Squat
5. Side shuffle
6. Pull-ups
7. Lateral jumps
8. Lunge
9. Jumping jacks
10. Push-ups

You should perform each exercise for 40 seconds. Don’t worry; you’ll have 20 seconds to rest between each one of the listed exercises. When you have completed the first round, take a 20 seconds pause and move to the second round.

This workout focuses on the basic skills like bending, squatting, lunging, pushing, and pulling. All this interspersed with whole-body cardio exercises. Since we are talking about a moderate-hard workout, you’ll get tired quickly. We recommend that you pace yourself during each exercise, taking breaks as needed.

Try to improve your performance each time you perform this workout by counting the total number of reps at the end of the workout. The idea is to increase the number of total reps each time.

 

EVO X BURN

Moderate-hard workout / bodyweight / 20min circuit
10 exercises, 2 rounds
Equipment: high bar, exercise mat

 

1. MOUNTAIN CLIMBERS

40s

• Hands shoulder width apart
• Keep core engaged throughout
• Drive the knees to chest

2. TORNADO

40s

• Keep the chest lifted
• Try to maintain balance throughout
• Make exercise easier by placing feet on the floor; make it harder by holding a 1-2kg med ball

3. BURPEES

40s

• Place the hands just in front of feet
• Drive hips up and tuck knees to chest quickly

4. SQUAT

40s

• Feet hip width apart
• Keep knees over toes throughout
• Drop as low as comfortably possible

5. SIDE SHUFFLE

40s

• Maintain soft knees
• Use the opposite hand to touch the toes/floor
• Maintain a rhythm

6. PULL-UPS

40s

• Shoulder width grip
• Keep core engaged throughout
• Pull chest up towards the bar

7. LATERAL JUMPS

40s

• Keep core engaged
• Use arms for propulsion
• Make exercise easier by jumping over a line marking

8. LUNGE

40s

• Keep core engaged throughout
• Lunge no wider than hip width
• Alternate left to right

9. JUMPING JACKS

40s

• Keep knees over toes throughout
• Arms should reach horizontal or above
• Maintain good posture and balance

10. PUSH-UPS

40s

• Hands shoulder-width apart
• Keep shoulders and core set throughout
• Maintain a straight body line

OTHER EXERCISES:

A CARDIO-BODYWEIGHT CIRCUIT TO FOLLOW THE EVO-LUTION

ARM WORKOUT – 4 WAYS TO EXERCISE YOUR ARMS WITH NATURAL MOVEMENT