A High-Intensity and Timed Barbell Workout That Focuses on Strength and Endurance
Prepare for a change. In your workout, we mean. Time to try our specially crafted March workout. It is a high-intensity barbell workout designed to build resilience – after all, that is its name – and strength.
The workout is composed of six exercises. These exercises should be performed back to back for a total of five rounds. Don’t forget to clock your workout: start your stopwatch at the beginning of the drill and stop it once you finish.
Perform the exercises below in the following order. You will be using just a fixed barbell and the treadmill:
- Deadlift – six reps
- Row – six reps
- Clean – six reps
- Front squat – six reps
- Overhead press – six reps
- Run 500m
Perform five timed sequences.
Choosing weights: select a barbell weight that allows you to perform ten reps (even though you will only do six). Remember – fatigue will become a limiting factor as you move through the rounds, and the 500m runs will accelerate this. Pace yourself and take a rest when required.
Try to improve your performance each time you perform this workout. It’s important you focus on enhancing the technique before aiming to higher weights. As an alternative to the barbell, why not try this EVO Resilience workout with a core bag or a mix of core bag and barbell?
EVO Resilience
All levels / strength and endurance / 5 timed rounds
Equipment: fixed barbell, treadmill
DEADLIFT 6 reps
- Engage core, set the shoulders
- Drive hips up and forward
ROW 6 reps
- Keep core engaged and shoulders set
- Pull the bar to hips
FRONT SQUAT 6 reps
- Engage core
- Keep upper arms horizontal
CLEAN 6 reps
- Engage the core
- Drive hips up and forward
- Drop under bar
OVERHEAD PRESS 6 reps
- Maintain a strong core
- Align the body under the bar
TREADMILL RUN 500m
Scaling
- Beginner – walk
- Intermediate – run
- Advanced – sprint
OTHER EXERCISES:
FOUR HEART-PUMPING FUNCTIONAL EXERCISES TO DO WITH YOUR PARTNER
A SKILL-BASED TIMED WORKOUT THAT FOCUSES ON DEADLIFT TECHNIQUE
