{"id":57405,"date":"2019-07-04T00:00:00","date_gmt":"2019-07-03T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/benchmark-workout-test-fitness-stamina\/"},"modified":"2019-07-04T00:00:00","modified_gmt":"2019-07-03T22:00:00","slug":"benchmark-workout-test-fitness-stamina","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/benchmark-workout-test-fitness-stamina\/","title":{"rendered":"A Benchmark Workout That Will Test your Fitness and Stamina"},"content":{"rendered":"\n<p><strong>LO-tech,<\/strong> HI-effect<br><strong>ALL LEVELS<\/strong> \/ strength and endurance \/ AMRAP \/ 10 min<br><strong>Equipment<\/strong>: high bar, TRX.<\/p>\n\n\n\n<p>Get ready for this month\u2019s workout \u2014 <strong>a simple strength-endurance AMRAP workout that will test your stamina<\/strong>. AMRAP workout sounds complicated, but it just stands for \u2018As Many Reps\/Rounds As Possible\u2019 \u2014 and with this workout, you will set the timer to ten minutes and complete as many rounds as you can in that time. <\/p>\n\n\n\n<p>This workout is made up of just <strong>three exercises<\/strong> performed back to back for a total of ten minutes &#8211; don\u2019t forget to start your timer.<\/p>\n\n\n\n<p>Perform the exercises in the following order:<br> <\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Pull-up: 5 reps<\/li><li> Burpee: 5 reps<\/li><li> Jumping Jacks: 25 reps<\/li><\/ol>\n\n\n\n<p>Complete <strong>as many full rounds as possible in 10 minutes<\/strong>. If you finish the workout mid-way during a round, then your score will be the number of total rounds plus the number of completed reps in the final round \u2014 e.g. five rounds plus fifteen reps.<\/p>\n\n\n\n<table class=\"wp-block-table is-style-stripes\"><tbody><tr><td><strong>SCALING   <\/strong><\/td><td><\/td><\/tr><tr><td>HARD   <\/td><td>Full Pull-up (chin to bar)<br>Full Burpee (with jump)<br>Jumping Jacks<\/td><\/tr><tr><td>MODERATE   <\/td><td>Jumping Pull-up (chin to bar)<br>Burpee (no jump)<br>Jumping Jacks<\/td><\/tr><tr><td>EASY   <\/td><td>TRX row<br>Burpee (no jump)<br>Jumping Jacks<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>As your endurance improves, you will be able to push yourself further each time you perform the workout. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>PULL-UP:  5 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>HARD \u2013 full pull up, chin to bar<\/li><li>MODERATE &#8211; jump pull up<\/li><li>EASY \u2013 TRX row<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">BURPEE: 5 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>HARD \u2013 full burpee with jump<\/li><li>MODERATE \u2013 burpee without jump<\/li><li>EASY \u2013 burpee without jump<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Burpees\" src=\"https:\/\/player.vimeo.com\/video\/191978583?h=268cb9980a&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">JUMPING JACKS: 25 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Arms must reach horizontal (or higher)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jumping jacks\" src=\"https:\/\/player.vimeo.com\/video\/193050399?h=dc2e30b9c8&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/seven-bodyweight-workout\/\">SEVEN IS THE NAME OF THIS BODYWEIGHT WORKOUT TO TEST YOUR STRENGTH AND ENDURANCE<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/five-sandbag-exercises-strong-core\/\">FIVE SANDBAG EXERCISES FOR THOSE LOOKING FOR A STRONG CORE<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>LO-tech, HI-effectALL LEVELS \/ strength and endurance \/ AMRAP \/ 10 minEquipment: high bar, TRX. Get ready for this month\u2019s&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: LO-tech, HI-effect | EVO Fitness","_seopress_titles_desc":"Try this simple workout to challenge your strength and endurance. Our July&#039;s suggestion is a simple but effective AMRAP workout that will test your limits.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,139,140,143,412,1010],"class_list":["post-57405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-endurance","tag-functional-training","tag-strength","tag-hiit","tag-amrap"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57405"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57405\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57406"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}