ALL LEVELS / strength and endurance / for time
Equipment: Pull up bar or TRX, barbell
September is the month to return to the gym. We guess we can say that there is “No Escape”. This month’s workout is another of our famous lo-tech and hi-effect group of exercises that will test your strength and endurance. It’s an effective push pull squat workout.
For this push pull squat workout, you should perform only three exercises back to back for five rounds. Rest as long as you need in between exercises and rounds. But don’t forget to register your total completion time.
Perform the exercises in the following order:
- Pull-up – 10 reps
- Barbell push press – 15 reps (use 40-50% max weight)
- Burpees – 20 reps
If you are new to this type of high-intensity training, try to break down each exercise into manageable repetition blocks. If, however, you have experience in these kinds of workouts, aim to go for uninterrupted repetitions.
Once you are locked into this workout, there’s no escape – the ascending reps will work on your cardiovascular system, making the strength exercises increasingly difficult.
Push pull squat workout: scaling
If necessary, use the following modifications to make the exercises easier:
- Pull-up – substitute for TRX row
- Barbell push press – use lower weight
- Burpees – perform a squat thrust
As your strength and endurance improve, you will be able to push yourself further each time you perform the workout.
Below you can find the videos of the exercises.
PULL-UP
- 10 reps
- Keep core and glutes tight.
- Squeeze shoulder blades together.
- Maintain shape.
PUSH PRESS
- 15 reps
- Keep core and glutes tight.
- Squeeze shoulder blades together as you press.
- Arms straight.
BURPEE
- 20 reps
- Keep core tight.
- Push hands into floor.
- Drive hips up.
OTHER EXERCISES:
