Workout of the Month: Seven
ALL LEVELS / strength and endurance / bodyweight workout / for time / 8-15 min
Equipment: high bar, low bar, 5kg Medicine Ball, mat.
In June we prepared for you a simple bodyweight workout for time that will test your strength, endurance and work capacity.
We called it Seven, a workout consisting of increasing-to-decreasing rep scale that will truly test your resilience and ability to pace yourself. Plan your rest periods intelligently to maintain the pace. If you are an experienced exerciser, go for whole sets!
This workout consists of 7 exercises performed back to back for time, so don’t forget to start/stop your stopwatch.
The exercises are performed in the following order:
- Pull-up – 10 reps
- Push-up – 20 reps
- Medicine Ball squat jump (5kg) – 30 reps
- Scissor kicks – 40 reps
- Medicine Ball squat jump – 30 reps
- Push-up – 20 reps
- Pull-up – 10 reps
Complete all exercises in the fastest time.
“SEVEN” STRENGTH AND ENDURANCE BODYWEIGHT WORKOUT
SCALING
If you cannot perform the full exercises, scale as follows:
- Pull-up assisted (use a shoulder height bar, feet on floor)
- Push-up (on knees)
- Medicine ball squat (5kg)
- Scissor kicks (bent leg)
As your strength, endurance, flexibility and skill increases, you will be able to improve your performance each time you perform the workout.
EXERCISES
1. PULL-UP
10 reps
- Chin to bar
- Pace yourself – consider 5 sets of 5 reps
- Scaled: shoulder height bar (feet on floor)
2. PUSH-UP
20 reps
- Elbows must bend to 90 degrees
- Pace yourself – consider 2 sets of 10
- Scaled: push-ups (on knees)
3. MEDICINE BALL SQUAT JUMP
30 reps
- 5kg MB
- Hips must drop below knees
- Scaled: MB squat (no jump)
- Pace yourself – consider 3 sets of 10
4. SCISSOR KICKS
40 reps
- Straight arms and legs
- Scaled: bent legs
- Pace yourself – consider 4 sets of 10
5. MB SQUAT JUMP
30 reps
6. PUSH-UP
20 reps
7. PULL-UP
10 reps
Did you like this strength and endurance bodyweight workout? Find more EVO workouts here:
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- Deadlift workout
- Metcon workout
- Cardio bodyweight circuit
- Core bag EMOM workout
- Bodyweight circuit
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- 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
