WORKOUT 20 - "Endurance & Conditioning" - For Time

Published on 15 May 2026 at 14:42

Focus: High-volume, continuous effort.

Exercises: Burpee [175], Mountain Climber [180], High Knees [191], Frog Hops [155], Inchworms [192], Crab Walk [184]

BEGINNER

(Approx. 30-40 min)

Warm-up: 5 min light cardio.

Workout: Complete 3 Rounds For Time.

 

  • Burpee [175]: 8 reps

  • Mountain Climber [180]: 30 reps (15 each side)

  • High Knees [191]: 30 reps (15 each side)

  • Frog Hops [155]: 8 reps

  • Inchworms [192]: 5 reps

  • Crab Walk [184]: 10 steps forward and back

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 40-50 min)

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

Workout: Complete 4 Rounds For Time.

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

  • Mountain Climber [180]: 40 reps (20 each side)

  • High Knees [191]: 40 reps (20 each side)

  • Frog Hops [155]: 12 reps

  • Inchworms [192]: 8 reps

  • Crab Walk [184]: 15 steps forward and back

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 50-60 min)

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

Workout: Complete 5 Rounds For Time.

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

  • Mountain Climber [180]: 50 reps (25 each side)

  • Jump Knee Tucks [156]: 10 reps

  • Frog Hops [155] (long jumps): 15 reps

  • Inchworms [192] (with push-up): 10 reps

  • Crab Walk [184] (faster): 20 steps forward and back

Cool-down: 10 min stretching.

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