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    Workout of the Month: Capacity

    1st April 2019
    High-Intensity Cardio Strength Workout

    ALL LEVELS / strength and endurance / high-intensity / 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 3 simple exercises performed back to back for a total of 5 rounds. Your stopwatch will be an ally considering this is a timed workout.

    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 high-intensity workout, we have prepared 3 different suggestions to scale it.

    Easy:

    • Burpee (without push up)
    • Squat jump (no box)
    • Bike (seated)

    Moderate:

    • Burpee
    • Box jump (low height)
    • Bike (seated)

    Hard:

    • Burpee
    • Box jump (max height)
    • Bike (standing)

    HIGH INTENSITY STRENGTH-CARDIO WORKOUT

    • 3 exercises
    • 5 rounds
    • Equipment: plyo box, exercise mat, spin bike/assault bike
    • Duration: 10-15min

    1. BURPEE

    6 reps

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

    2. 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

    3. BIKE/ASSAULT BIKE

    1 min

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

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

    • High-intensity barbell workout
    • 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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