{"id":43502,"date":"2019-09-02T03:00:43","date_gmt":"2019-09-02T01:00:43","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/push-pull-squat-workout\/"},"modified":"2019-09-02T03:00:43","modified_gmt":"2019-09-02T01:00:43","slug":"push-pull-squat-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/push-pull-squat-workout\/","title":{"rendered":"Workout of the Month: No Escape"},"content":{"rendered":"\n

ALL LEVELS \/ push pull squat workout \/ strength and endurance \/ for time<\/strong><\/p>\n\n\n\n

Equipment<\/strong>: Pull up bar or TRX, barbell<\/p>\n\n\n\n

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

September is the month to return to the gym. We guess we can say that there is “No Escape”. This month’s workout is another of our lo-tech and hi-effect group of exercises <\/strong>that will test your strength and endurance. It’s an effective push pull squat workout.<\/strong><\/p>\n\n\n\n

For this push pull squat workout, you should perform only 3 exercises back to back for 5 rounds. <\/strong>Rest as long as you need in between exercises and rounds. But don’t forget to register your total completion time. <\/p>\n\n\n\n

Perform the exercises in the\nfollowing order:<\/p>\n\n\n\n

  1. Pull-up<\/a> – 10 reps<\/li>
  2. Barbell push press<\/a> \u2013 15 reps (use 40-50% max weight)<\/li>
  3. Burpees<\/a> \u2013 20 reps<\/li><\/ol>\n\n\n\n

    If you are new to this type of high-intensity training<\/a>, try to break down each exercise into manageable repetition blocks. If, however, you have experience in these kinds of workouts, aim to go for uninterrupted repetitions. <\/strong><\/p>\n\n\n\n

    Once you are locked into this workout, there\u2019s no escape \u2013 the ascending reps will work on your cardiovascular system, making the strength exercises increasingly difficult.<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    PUSH PULL SQUAT WORKOUT<\/h2>\n\n\n\n

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

    If necessary, use the following\nmodifications to make the exercises easier: <\/p>\n\n\n\n

    1. Pull-up \u2013 substitute for TRX row<\/a><\/li>
    2. Barbell push press \u2013 use lower weight<\/li>
    3. Burpees \u2013 perform a squat thrust<\/li><\/ol>\n\n\n\n

      As your strength and endurance\nimprove, you will be able to push yourself further each time you perform the\nworkout. <\/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

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

      • Keep core and glutes tight.<\/li>
      • Squeeze shoulder blades together. <\/li>
      • Maintain shape. <\/li><\/ul>\n\n\n\n
        \n