A High-Intensity Barbell Workout for Strength & Endurance

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Equipment: fixed barbell, treadmill

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 6 exercises. These exercises should be performed back to back for a total of 5 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 – 6 reps
Row – 6 reps
Clean – 6 reps
Front squat – 6 reps
Overhead press – 6 reps
Run 500m

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?