• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • NEW – EVO Geneva Champel
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    This Month We Bring You a Timed High-Intensity Workout That Focuses on Strength and Cardio

    1st April 2019
    capacity - Capacité - EVO Fitness

    ALL LEVELS / strength and endurance / 5 rounds for time / 10-15min
    Equipment:
    plyo box, exercise mat, spin bike/assault bike

    Get ready for this month’s workout – a high-intensity strength-cardio workout designed to develop ability and endurance. All this begs the question: do you have the capacity to perform it?

    The workout is, as usual, uncomplicated. It consists in only three simple exercises performed back to back for a total of 5 rounds. Your stopwatch will be an ally considering this is a timed workout. Don’t forget to start it and stop it.

    The exercises are performed in the following order:

    1. Burpee – 6 reps
    2. Box jumps – 6 reps
    3. Bike – 1 minute

    Perform 5 rounds, timed.

    To guide you on this workout, we have prepared three different suggestions to scale it. We took into consideration all fitness levels. Thus, in the table below, you will find three different modes: easy, moderate and hard.

    EASYBurpee (without push up)
    Squat jump (no box)
    Bike (seated)
    MODERATEBurpee
    Box jump (low height)
    Bike (seated)
    HARDBurpee
    Box jump (max height)
    Bike (standing)

    No matter how your fitness level is right now, this is a workout for everyone, which means that we all have the capacity to perform it. Let us know if you liked it and how hard it was to perform this workout.

    BURPEE 6 reps

    • EASY level start with partial burpee (no push up)
    • Drive the hips up
    • Return to fully upright position

    BOX JUMP 6 reps

    • EASY level perform simple squat jump (no box); MODERATE level use a low box
    • Keep core engaged
    • Absorb landing by bending knees

    BIKE/ASSAULT BIKE 1 min

    • EASY/MODERATE level stay seated; HARD level standing
    • Can use Assault Bike if available

    OTHER EXERCISES:

    BARBELL DEADLIFT IS A COMPLETE EXERCISE TO INCREASE YOUR WHOLE BODY STRENGTH AND STABILITY

    A HIGH-INTENSITY AND TIMED BARBELL WORKOUT THAT FOCUSES ON STRENGTH AND ENDURANCE

    Share
    0

    Recent Posts

    muscle confusion
    26th September 2023

    What is muscle confusion and how can it help you?


    Read more
    Wie du mit dem Laufen beginnst | how to start running
    20th September 2023

    How to start running — or restart after a break


    Read more
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Read more

    Recent Posts

    • What is muscle confusion and how can it help you?

      What is muscle confusion and how can it help you?

      26th September 2023
    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us