Workout of the Month: Five2

ALL LEVELS / strength and endurance workout / for time

Equipment: Treadmill, Pull-up bar

October is here and with it a new WOM – workout of the month. “Five2” is a strength and endurance workout for time to be performed using a treadmill, a pull-up bar and the best possible gear: your body!

As usual, simplicity is key. Five2 will test your cardiovascular ability with only five exercises to be performed back to back for 5 rounds. Make sure you take a good rest between exercises and rounds – just don’t forget to check your completion time.

The 5 exercises are performed in the following order:

If you are new to this type of high-intensity training, 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.

A final bit of advice: 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.

Use the following scaling depending on level of experience:

BEGINNER – 3 rounds

INTERMEDIATE – 4 rounds

EXPERIENCED – 5 rounds

As your strength and endurance improves, you will be able to push yourself further each time you perform the workout.