WORKOUT 9 - Circuit Training. "The Gauntlet" - For Time

Published on 22 September 2025 at 14:32

Focus: A challenging circuit to push your limits.

Exercises: Feet-Elevated Push-Up [26], Pistol Squat [125] (advanced) / Single-Leg Box Squat [119] (medium) / Box Squat [112] (beginner), Pull-Up [94] (advanced) / Inverted Row [100] (medium) / Modified Inverted Row [100] (beginner), Burpee With Push-Up, Jump, and Reach [176], Hanging Leg Raise With Bent Knees [64], Spiderman Push-Up [38]

BEGINNER

(Approx. 40-50 min)

Warm-up: 5 min light jog.

 

Workout: 3 Rounds For Time.

 

  • Torso-Elevated Push-Up [25]: 15 reps

  • Box Squat [112]: 15 reps

  • Modified Inverted Row [100]: 15 reps

  • Burpee [175]: 8 reps

  • Hanging Leg Raise With Bent Knees [64]: 10 reps

  • Spiderman Push-Up [38] (on knees): 10 reps (5 each side)

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 50-60 min)

Warm-up: 5-7 min dynamic warm-up.

 

Workout: 4 Rounds For Time.

 

  • Feet-Elevated Push-Up [26] (low elevation): 12 reps

  • Single-Leg Box Squat [119]: 8 reps per leg

  • Inverted Row [100]: 12 reps

  • Burpee With Push-Up [176]: 10 reps

  • Hanging Leg Raise With Bent Knees [64]: 15 reps

  • Spiderman Push-Up [38]: 12 reps (6 each side)

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 55-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: Perform 5 Rounds for Time.

  • Feet-Elevated Push-Up [26] (high elevation): 15 reps

  • Pistol Squat [125]: 8 reps per leg (or self-assisted if needed)

  • Pull-Up [94]: 8 reps

  • Burpee With Push-Up, Jump, and Reach [176]: 12 reps

  • Straight-Leg Hanging Leg Raise [65]: 10 reps

  • Spiderman Push-Up [38]: 15 reps (7-8 each side)

Cool-down: 10 min stretching.

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