ALL LEVELS / strength and endurance workout / for time
Equipment: Treadmill, Pull-up bar
October is here and with it a new WOM – workout of the month. “Five2” is a strength and endurance workout for time to be performed using a treadmill, a pull-up bar and the best possible gear: your body!
As usual, simplicity is key. Five2 will test your cardiovascular ability with only five exercises to be performed back to back for 5 rounds. Make sure you take a good rest between exercises and rounds – just don’t forget to check your completion time.
The 5 exercises are performed in the following order:
- 500m run (walk for beginners)
- 40 air squats
- 30 scissor kicks
- 20 push-ups (box push ups for beginners)
- 10 pull-ups (TRX rows for beginners)
If you are new to this type of high-intensity training, try to break down each exercise into manageable repetition blocks. However, if a high-intensity strength and endurance workout is your cup of tea, aim to go unbroken on your reps.
A final bit of advice: pace yourself at the beginning. Going all out on the run may compromise your leg strength during the squats. If your heart rate gets too high, this will limit your ability to maintain unbroken performance, so use your rest periods wisely.
Strength and endurance workout: suggested scaling
Use the following scaling depending on level of experience:
BEGINNER – 3 rounds
INTERMEDIATE – 4 rounds
EXPERIENCED – 5 rounds
As your strength and endurance improves, you will be able to push yourself further each time you perform the workout.
500m Run
40 Squats
- Keep core tight.
- Drive hips up.
- Weight through centre of the feet.
30 Scissor kicks
- Keep core tight.
- Push low back into floor.
- Rapidly drive arm and leg.
20 Push-ups
- Keep core and glutes tight.
- Shoulders over wrists.
- Body in straight line.
10 Pull-ups
- Keep core and glutes tight.
- Squeeze shoulder blades together.
- Maintain shape.
OTHER EXERCISES:
