Workout of the Month: Double Up

2nd May 2019

ALL LEVELS / strength and endurance workout / for time / 10-15min

Equipment: high bar, superfunctional bar/ TRX, mat

May’s workout of the month is a simple 10-15min long benchmark strength and endurance workout.

When we talk about benchmark workouts, we are talking about any that can be performed periodically to evaluate your current level of skill. Such workouts will usually go back to fundamental movements such as squatting, pushing, pulling.

They will also often involve higher volume – reps vs load. The goal is to test your fitness and technique over time.

This strength and endurance workout is made up of 3 foundation exercises performed back to back for time – don’t forget to start/stop your stopwatch.

You should perform the exercises in the following order:

  1. Pull-up 25 reps
  2. Push-up 50 reps
  3. Squat (bodyweight) 100 reps

Complete all reps in the fastest time.

“DOUBLE-UP” STRENGTH AND ENDURANCE WORKOUT

SCALING

Easy:

  1. TRX row or superfunctional bar pull-up
  2. Box push-up
  3. Squat

Moderate:

  1. Band assisted pull-up
  2. Push-up
  3. Squat

Hard:

  1. Pull-up
  2. Push-up
  3. Squat

As your endurance improves, you will be able to improve your performance each time you perform the workout.

EXERCISES

1.PULL UP

25 reps

2. PUSH-UP

50 reps

  • Pace yourself – consider 5 sets of 10 reps.
  • Beginners may perform box push-ups (on knees).

3. SQUAT

100 reps

  • Hips must drop below knees.
  • Pace yourself – consider 5 sets of 20.

Did you like this strength and endurance workout? Find more EVO workouts here:

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