Workout of the Month: Five^2

ALL LEVELS / strength and endurance workout / for time

Equipment: Treadmill, Pull-up bar

October is here and with it a new WOM – workout of the month. “Five^2” is a strength and endurance workout for time to be performed using a treadmill, a pull-up bar and the best possible gear: your body!

As usual, simplicity is key. Five² will test your cardiovascular ability with only 5 exercises to be performed back to back for 5 rounds. Make sure you take a good rest between exercises and rounds – just don’t forget to check your completion time.

The 5 exercises are performed in the following order:

1. 500m run (walk for beginners)
2. 40 air squats
3. 30 scissor kicks
4. 20 push-ups (box push-ups for beginners)
5. 10 pull-ups (TRX rows for beginners)

If you are new to this type of high-intensity training, try to break down each exercise into manageable repetition blocks. However, if a high-intensity strength and endurance workout is your cup of tea, aim to go unbroken on your reps.

A final bit of advice: pace yourself at the beginning. Going all out on the run may compromise your leg strength during the squats. If your heart rate gets too high, this will limit your ability to maintain unbroken performance, so use your rest periods wisely.

FIVE²: STRENGTH AND ENDURANCE WORKOUT

SCALING

Use the following scaling depending on the level of experience:

• BEGINNER – 3 rounds
• INTERMEDIATE – 4 rounds
• EXPERIENCED – 5 rounds

As your strength and endurance improves, you will be able to push yourself further each time you perform the workout.

EXERCISES

1. 500m run

If you are just starting, walk instead of running.

2. SQUAT

40 reps

• Keep core tight.
• Drive hips up.
• Weight through the center of the feet.

3. SCISSOR KICKS

30 reps

• Keep core tight.
• Push low back into the floor.
• Rapidly drive arm and leg.

4. PUSH-UPS

20 reps

• Keep core and glutes tight.
• Shoulders over wrists.
• Body in a straight line.

5. PULL-UPS

10 reps

• Keep core and glutes tight.
• Squeeze shoulder blades together.
• Maintain shape.

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

• Push pull squat workout
• 9 minute Tabata workout
• High-intensity strength and cardio workout
• 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