Build your engine this summer.
Longer days, warmer weather, and more opportunities to get outside. This week's Workout of the Week is designed to build endurance, improve conditioning, and keep you moving throughout the summer months.
Simple movements, sustained effort, and a pace that will test both your fitness and resilience.
The Workout
5 Rounds
- 400m Run
- 20 Air Squats
- 15 Push-Ups
- 20 Walking Lunges
- 10 Burpees
Rest 60 seconds between rounds.
Time Cap
30–35 Minutes
The goal is to maintain a consistent pace from start to finish. Don't sprint the first round and fade later. Stay controlled, manage your effort, and finish strong.
Why It Works
This session combines endurance, strength, and conditioning into one effective workout.
Benefits include:
- Improved cardiovascular fitness
- Increased muscular endurance
- Better work capacity
- Enhanced resilience under fatigue
Perfect for athletes looking to stay fit, active, and race-ready throughout the summer.
Scaling Options
To Reduce Intensity
- Reduce the run to 200m
- Perform knee or incline push-ups
- Step back instead of jumping during burpees
- Reduce reps by 20%
To Increase Difficulty
- Increase the run to 600m
- Add a weighted vest
- Reduce rest periods between rounds
- Add a sixth round
Coaching Notes
If you're training outdoors, stay hydrated and adjust your pace to the conditions. Focus on quality movement, controlled breathing, and consistent effort throughout.
The best conditioning sessions aren't always the fastest—they're the ones where you can maintain your output from start to finish.
Train hard. Recover well. Enjoy the summer. ☀️💪
