{"id":43469,"date":"2019-06-03T03:00:34","date_gmt":"2019-06-03T01:00:34","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/strength-endurance-bodyweight-workout\/"},"modified":"2019-06-03T03:00:34","modified_gmt":"2019-06-03T01:00:34","slug":"strength-endurance-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/strength-endurance-bodyweight-workout\/","title":{"rendered":"Workout of the Month: Seven"},"content":{"rendered":"\n

ALL LEVELS \/ strength and endurance \/ bodyweight workout \/ for time \/ 8-15 min<\/strong><\/p>\n\n\n\n

Equipment: <\/strong>high bar, low bar, 5kg Medicine Ball, mat. <\/p>\n\n\n\n

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

In June we prepared for you a simple bodyweight workout<\/strong> for time that will test your strength, endurance and work capacity. <\/strong><\/p>\n\n\n\n

We called it Seven, a workout consisting of\nincreasing-to-decreasing rep scale that will truly test your resilience and\nability to pace yourself. Plan your rest periods intelligently to maintain the\npace. If you are an experienced exerciser, go for whole sets! <\/p>\n\n\n\n

This workout consists of 7 exercises<\/strong> performed back to back for time, so don\u2019t forget to start\/stop your stopwatch.<\/p>\n\n\n\n

The exercises\nare performed in the following order:<\/p>\n\n\n\n

  1. Pull-up<\/a> – 10 reps<\/li>
  2. Push-up<\/a> – 20 reps<\/li>
  3. Medicine Ball squat jump<\/a> (5kg) – 30 reps<\/li>
  4. Scissor kicks – 40 reps<\/li>
  5. Medicine Ball squat jump – 30 reps<\/li>
  6. Push-up – 20 reps<\/li>
  7. Pull-up – 10 reps<\/li><\/ol>\n\n\n\n

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

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

    “SEVEN” STRENGTH AND ENDURANCE BODYWEIGHT WORKOUT<\/h2>\n\n\n\n

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

    If you cannot perform the full exercises, scale as\nfollows:<\/p>\n\n\n\n