Workout of the Month: Capacity
ALL LEVELS / strength and endurance / high-intensity / 10-15min
Equipment: plyo box, exercise mat, spin bike/assault bike
Get ready for this month’s workout – a high-intensity strength-cardio workout designed to develop ability and endurance. All this begs the question: do you have the capacity to perform it?
The workout is, as usual, uncomplicated. It consists in only 3 simple exercises performed back to back for a total of 5 rounds. Your stopwatch will be an ally considering this is a timed workout.
The exercises are performed in the following order:
- Burpee – 6 reps
- Box jumps – 6 reps
- Bike – 1 minute
Perform 5 rounds, timed.
To guide you on this high-intensity workout, we have prepared 3 different suggestions to scale it.
Easy:
- Burpee (without push up)
- Squat jump (no box)
- Bike (seated)
Moderate:
- Burpee
- Box jump (low height)
- Bike (seated)
Hard:
- Burpee
- Box jump (max height)
- Bike (standing)
HIGH INTENSITY STRENGTH-CARDIO WORKOUT
- 3 exercises
- 5 rounds
- Equipment: plyo box, exercise mat, spin bike/assault bike
- Duration: 10-15min
1. BURPEE
6 reps
- EASY level start with partial burpee (no push up)
- Drive the hips up
- Return to fully upright position
2. BOX JUMP
6 reps
- EASY level perform simple squat jump (no box); MODERATE level use a low box
- Keep core engaged
- Absorb landing by bending knees
3. BIKE/ASSAULT BIKE
1 min
- EASY/MODERATE level stay seated; HARD level standing
- You can use Assault Bike if available
Did you like this high-intensity strength-cardio workout? Find more EVO workouts here:
- High-intensity barbell workout
- Deadlift workout
- Metcon workout
- Cardio bodyweight circuit
- Core bag EMOM workout
- Bodyweight circuit
- Bodyweight and TRX workout
- Queenax workout
- Kinesis workout
- Summer bodyweight workout
- Glutes workout
- 16-minute tabata workout
- Bodyweight workout for couples
- 10-minute bodyweight workout
- High intensity tabata workout
- Leg workout
- Kettlebell core workout
- Barbell workout
- 10-minute high intensity workout
- Cardio workout
- Movement balance workout
- Core bag workout
- Kinesis core workout
- Jumping HIIT workout
