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    Workout of the Month: EVO Resilience

    4th March 2019
    Langhantel-Training | Barbell Workout

    ALL LEVELS / strength and endurance / high-intensity barbell workout

    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:

    1. Deadlift – 6 reps
    2. Row – 6 reps
    3. Clean – 6 reps
    4. Front squat – 6 reps
    5. Overhead press – 6 reps
    6. 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?

     

    HIGH-INTENSITY BARBELL WORKOUT

    1. DEADLIFT

    6 reps

    • Engage core, set the shoulders
    • Drive hips up and forward

    2. ROWS

    6 reps

    • Keep core engaged and shoulders set
    • Pull the bar to hips

    3. CLEAN

    6 reps

    • Engage the core
    • Drive hips up and forward
    • Drop under bar

    4. FRONT SQUAT

    6 reps

    • Engage core
    • Keep upper arms horizontal

    5. OVERHEAD PRESS

    6 reps

    • Maintain a strong core
    • Align body under the bar

    6. TREADMILL

    500m

    • Beginner – walk
    • Intermediate – run
    • Advanced – sprint

     

    Did you like this high-intensity barbell workout? Find more EVO workouts here:

    • Deadlift workout
    • Metcon workout
    • Cardio bodyweight circuit
    • Core bag EMOM workout
    • Bodyweight circuit
    • Bodyweight and TRX workout
    • Queenax workout
    • Kinesis workout
    • Summer bodyweight workout
    • Glutes workout
    • 16-minute tabata workout
    • Bodyweight workout for couples
    • 10-minute bodyweight workout
    • High intensity tabata workout
    • Leg workout
    • Kettlebell core workout
    • Barbell workout
    • 10-minute high intensity workout
    • Cardio workout
    • Movement balance workout
    • Core bag workout
    • Kinesis core workout
    • Jumping HIIT workout

     

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