{"id":43421,"date":"2019-05-02T03:00:25","date_gmt":"2019-05-02T01:00:25","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/strength-endurance-workout\/"},"modified":"2019-05-02T03:00:25","modified_gmt":"2019-05-02T01:00:25","slug":"strength-endurance-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/strength-endurance-workout\/","title":{"rendered":"Workout of the Month: Double Up"},"content":{"rendered":"\n

ALL LEVELS \/ strength and endurance workout \/ for time \/ 10-15min<\/strong><\/p>\n\n\n\n

Equipment:<\/strong> high bar, superfunctional bar\/ TRX, mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

May’s workout of the month is a simple 10-15min long benchmark strength and endurance workout.<\/strong><\/p>\n\n\n\n

When we talk about benchmark workouts<\/strong>, we are talking about any that can be performed periodically to evaluate your current level of skill<\/strong>. Such workouts will usually go back to fundamental movements such as squatting<\/a>, pushing<\/a>, pulling<\/a>. <\/p>\n\n\n\n

They will also often involve higher volume – reps vs load. The goal is to test your fitness and technique over time. <\/strong><\/p>\n\n\n\n

This strength and endurance workout is made up of 3 foundation exercises<\/strong> performed back to back for time – don\u2019t forget to start\/stop your stopwatch.<\/p>\n\n\n\n

You should\nperform the exercises in the following order:<\/p>\n\n\n\n

  1. Pull-up 25 reps<\/li>
  2. Push-up 50 reps<\/li>
  3. Squat (bodyweight) 100 reps<\/li><\/ol>\n\n\n\n

    Complete all reps in the fastest time.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    “DOUBLE-UP” STRENGTH AND ENDURANCE WORKOUT<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    Easy:<\/strong><\/p>\n\n\n\n

    1. TRX row or superfunctional bar pull-up<\/a><\/li>
    2. Box push-up<\/li>
    3. Squat <\/li><\/ol>\n\n\n\n

      Moderate:<\/strong><\/p>\n\n\n\n

      1. Band assisted pull-up<\/li>
      2. Push-up<\/li>
      3. Squat <\/li><\/ol>\n\n\n\n

        Hard:<\/strong><\/p>\n\n\n\n

        1. Pull-up<\/li>
        2. Push-up<\/li>
        3. Squat <\/li><\/ol>\n\n\n\n

          As your\nendurance improves, you will be able to improve your performance each time you\nperform the workout. <\/p>\n\n\n\n

          <\/div>\n\n\n\n

          EXERCISES<\/h3>\n\n\n\n

          1.PULL UP<\/a><\/h4>\n\n\n\n

          25 reps<\/strong><\/p>\n\n\n\n