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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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