{"id":43399,"date":"2019-04-01T03:00:10","date_gmt":"2019-04-01T01:00:10","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/high-intensity-strength-cardio-workout\/"},"modified":"2019-04-01T03:00:10","modified_gmt":"2019-04-01T01:00:10","slug":"high-intensity-strength-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/high-intensity-strength-cardio-workout\/","title":{"rendered":"Workout of the Month: Capacity"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong> \/ strength and endurance \/ high-intensity \/ 10-15min<\/p>\n\n\n\n<p><em><br><\/em><strong>Equipment: <\/strong>plyo box, exercise mat, spin bike\/assault bike<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Get ready for this month\u2019s workout \u2013 a <strong>high-intensity strength-cardio workout<\/strong> designed to develop <strong>ability and endurance<\/strong>. All this begs the question: do you have the capacity to perform it? <\/p>\n\n\n\n<p>The workout is, as usual, uncomplicated. It consists in only <strong>3 simple exercises performed back to back for a total of 5 rounds. <\/strong>Your stopwatch will be an ally considering this is a timed workout.<\/p>\n\n\n\n<p>The exercises are performed in the following order:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Burpee \u2013 6 reps<\/li><li>Box jumps \u2013 6 reps<\/li><li>Bike \u2013 1 minute<\/li><\/ol>\n\n\n\n<p>Perform 5 rounds, timed. <\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To guide you on this high-intensity workout, we have prepared 3 different suggestions to scale it.<\/p>\n\n\n\n<p><strong>Easy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee (without push up)<\/li><li>Squat jump (no box)<\/li><li>Bike (seated) <\/li><\/ul>\n\n\n\n<p><strong>Moderate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee<\/li><li>Box jump (low height)<\/li><li>Bike (seated) <\/li><\/ul>\n\n\n\n<p><strong>Hard:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee<\/li><li>Box jump (max height)<\/li><li>Bike (standing) <\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HIGH INTENSITY STRENGTH-CARDIO WORKOUT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>3 exercises<\/li><li>5 rounds<\/li><li>Equipment:<strong> <\/strong>plyo box, exercise mat, spin bike\/assault bike <\/li><li>Duration: 10-15min<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191978583\/268cb9980a\">1. BURPEE<\/a><\/h3>\n\n\n\n<p><strong>6 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>EASY level start with partial burpee (no push up)<\/li><li>Drive the hips up<\/li><li>Return to fully upright position<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Burpees\" src=\"https:\/\/player.vimeo.com\/video\/191978583?h=268cb9980a&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191991314\/8e7aa22c3a \">2. BOX JUMP<\/a><\/h3>\n\n\n\n<p><strong>6 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>EASY level perform simple squat jump (no box); MODERATE level use a low box<\/li><li>Keep core engaged <\/li><li><strong>Absorb landing by bending knees<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191991314?h=8e7aa22c3a&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. BIKE\/ASSAULT BIKE<\/h3>\n\n\n\n<p><strong>1 min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>EASY\/MODERATE level stay seated; HARD level standing<\/li><li>You can use Assault Bike if available<\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like this high-intensity strength-cardio workout? Find more EVO workouts here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/barbell-workout-resilience\/\">High-intensity barbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deadlift-workout\/\">Deadlift workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/metcon-workout\/\">Metcon workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/cardio-bodyweight-circuit\/\">Cardio bodyweight circuit<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-emom-workout\/\">Core bag EMOM workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-circuit-fantastic-4\/\">Bodyweight circuit<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-bodyweight-workout\/\">Bodyweight and TRX workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/queenax-workout\/\">Queenax workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-workout\/\">Kinesis workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/summer-bodyweight-workout\/\">Summer bodyweight workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/glutes-workout\/\">Glutes workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tabata-workout\/\">16-minute tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/16-minute-tabata-workout\/\">High intensity tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/36-minute-leg-workout\/\">Leg workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">10-minute high intensity workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement balance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core bag workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">Jumping HIIT workout<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ strength and endurance \/ high-intensity \/ 10-15min Equipment: plyo box, exercise mat, spin bike\/assault bike Get ready&#8230;<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: High-Intensity Strength-Cardio Workout","_seopress_titles_desc":"Get ready for this month\u2019s workout. Capacity is a high-intensity strength and endurance workout designed to develop ability and endurance.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[140,143,386,412,690,691],"class_list":["post-43399","post","type-post","status-publish","format-standard","hentry","category-move","tag-functional-training","tag-strength","tag-burpee","tag-hiit","tag-capacity","tag-workout-of-the-month"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43399"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43399\/revisions"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}