Workout of the Month: Seven

3rd June 2019

ALL LEVELS / strength and endurance / bodyweight workout / for time / 8-15 min

Equipment: high bar, low bar, 5kg Medicine Ball, mat.

In June we prepared for you a simple bodyweight workout for time that will test your strength, endurance and work capacity.

We called it Seven, a workout consisting of increasing-to-decreasing rep scale that will truly test your resilience and ability to pace yourself. Plan your rest periods intelligently to maintain the pace. If you are an experienced exerciser, go for whole sets!

This workout consists of 7 exercises performed back to back for time, so don’t forget to start/stop your stopwatch.

The exercises are performed in the following order:

Pull-up – 10 reps
Push-up – 20 reps
Medicine Ball squat jump (5kg) – 30 reps
Scissor kicks – 40 reps
Medicine Ball squat jump – 30 reps
Push-up – 20 reps
Pull-up – 10 reps

Complete all exercises in the fastest time.

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“SEVEN” STRENGTH AND ENDURANCE BODYWEIGHT WORKOUT

SCALING

If you cannot perform the full exercises, scale as follows:

Pull-up assisted (use a shoulder height bar, feet on floor)
Push-up (on knees)
Medicine ball squat (5kg)
Scissor kicks (bent leg)

As your strength, endurance, flexibility and skill increases, you will be able to improve your performance each time you perform the workout.

EXERCISES

1. PULL-UP

10 reps

Chin to bar
Pace yourself – consider 5 sets of 5 reps
Scaled: shoulder height bar (feet on floor)

2. PUSH-UP

20 reps

Elbows must bend to 90 degrees
Pace yourself – consider 2 sets of 10
Scaled: push-ups (on knees)

3. MEDICINE BALL SQUAT JUMP

30 reps

5kg MB
Hips must drop below knees
Scaled: MB squat (no jump)
Pace yourself – consider 3 sets of 10

4. SCISSOR KICKS

40 reps

Straight arms and legs
Scaled: bent legs
Pace yourself – consider 4 sets of 10

5. MB SQUAT JUMP

30 reps

6. PUSH-UP

20 reps

7. PULL-UP

10 reps

Did you like this strength and endurance bodyweight workout? Find more EVO workouts here: