{"id":57335,"date":"2019-05-02T00:00:00","date_gmt":"2019-05-01T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/double-up-benchmark-workout\/"},"modified":"2019-05-02T00:00:00","modified_gmt":"2019-05-01T22:00:00","slug":"double-up-benchmark-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/double-up-benchmark-workout\/","title":{"rendered":"Double Up Is a Benchmark Workout to Challenge Your Strength and Endurance"},"content":{"rendered":"\n

ALL LEVELS<\/em><\/strong> \/ strength and endurance \/ for time \/ 10-15min
Equipment: high bar, superfunctional bar\/ TRX, mat<\/em><\/p>\n\n\n\n

May’s workout is a simple benchmark workout for time that will test your strength, endurance and staying power. <\/strong><\/p>\n\n\n\n

When we talk about benchmark workouts, we are talking about any that can be performed periodically to evaluate your current level of skill<\/strong>. Such workouts will usually go back to fundamental movements such as squatting, pushing, pulling. They will also often involve higher volume – reps vs load. The goal is to test your fitness and technique over time. <\/p>\n\n\n\n

This workout is made up of 3 foundation exercises performed back to back for time – don\u2019t forget to start\/stop your stopwatch.<\/p>\n\n\n\n

You should perform the exercises in the following order:<\/p>\n\n\n\n

  1. Pull-up 25 reps<\/li>
  2. Push-up 50 reps<\/li>
  3. Squat (bodyweight) 100 reps<\/li><\/ol>\n\n\n\n

    Complete all reps in the fastest time.

    <\/p>\n\n\n\n

    SCALING<\/h2>\n\n\n\n
    EASY<\/td>TRX row or super-functional bar pull-up
    Box push-up
    Squat al bar pull-up Box push-up Squat
    <\/td><\/tr>
    MODERATE<\/td>Band assisted pull-up
    Push-up
    Squat
    <\/td><\/tr>
    HARD<\/td>Pull-up
    Push-up
    Squat
    <\/td><\/tr><\/tbody><\/table>\n\n\n\n

    As your endurance improves, you will be able to improve your performance each time you perform the workout.

    <\/p>\n\n\n\n

    PULL-UP: 25 reps
    <\/h2>\n\n\n\n
    • Use an overhand grip and pull chin to bar.<\/li>
    • Pace yourself \u2013 consider 5 sets of 5 reps.<\/li>
    • Beginners may use a super-functional bar (feet on the floor).<\/li>
    • Moderately skilled individuals may perform band assisted pull-ups.<\/li><\/ul>\n\n\n\n
      \n