{"id":43557,"date":"2019-10-03T03:00:17","date_gmt":"2019-10-03T01:00:17","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/strength-and-endurance-workout-five2\/"},"modified":"2019-10-03T03:00:17","modified_gmt":"2019-10-03T01:00:17","slug":"strength-and-endurance-workout-five2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/strength-and-endurance-workout-five2\/","title":{"rendered":"Workout of the Month: Five^2"},"content":{"rendered":"\n

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

Equipment<\/strong>: Treadmill,\nPull-up bar<\/p>\n\n\n\n

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October is here and with it a new WOM \u2013 workout of the month. \u201cFive2\u201d <\/sup>is a strength and endurance workout<\/strong> for time to be performed using a treadmill, a pull-up bar and the best possible gear: your body! <\/strong><\/p>\n\n\n\n

As usual, simplicity is key. Five2 <\/sup>will test your cardiovascular ability<\/strong> with only 5 exercises to be performed back to back for 5 rounds. Make sure you take a good rest between exercises and rounds \u2013 just don\u2019t forget to check your completion time. <\/p>\n\n\n\n

The 5 exercises are\nperformed in the following order:<\/p>\n\n\n\n

  1. 500m run (walk for beginners)<\/li>
  2. 40 air squats<\/a><\/li>
  3. 30 scissor kicks<\/a><\/li>
  4. 20 push-ups<\/a> (box push-ups for beginners)<\/li>
  5. 10 pull-ups<\/a> (TRX rows for beginners)<\/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. However, if a high-intensity strength and endurance workout is your cup of tea, aim to go unbroken on your reps.<\/p>\n\n\n\n

    A final bit of advice:<\/strong> pace yourself at the beginning. Going all out on the run may compromise your leg strength during the squats. If your heart rate gets too high, this will limit your ability to maintain unbroken performance, so use your rest periods wisely.<\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    FIVE2<\/sup>: STRENGTH AND ENDURANCE WORKOUT<\/h2>\n\n\n\n

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

    Use the following scaling depending on the level of experience:<\/p>\n\n\n\n