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The Spring Ascent

STANDARD Intermediate 20-23 min

Full BodyCardioLegsShouldersBackCore

This is a challenging 'For Time' workout designed to hit your full body with a focus on muscular endurance and cardiovascular output. Aim to maintain a consistent pace throughout, breaking reps strategically to avoid hitting muscular failure too early. Pay close attention to form, especially on the Romanian Deadlifts, to protect your lower back.

  1. Burpees 10 reps
  2. Squats 20 reps
  3. Shoulder Press 15 reps
  4. Step Back Lunge L 12 reps
  5. Step Back Lunge R 12 reps
  6. Dumbbell Row 15 reps
  7. High Knees 45s
  8. Burpees 9 reps
  9. Squats 18 reps
  10. Shoulder Press 13 reps
  11. Step Back Lunge L 10 reps
  12. Step Back Lunge R 10 reps
  13. Dumbbell Row 13 reps
  14. High Knees 40s
  15. Burpees 8 reps
  16. Squats 16 reps
  17. Shoulder Press 11 reps
  18. Step Back Lunge L 8 reps
  19. Step Back Lunge R 8 reps
  20. Dumbbell Row 11 reps
  21. High Knees 35s
  22. Burpees 7 reps
  23. Squats 14 reps
  24. Shoulder Press 9 reps
  25. Step Back Lunge L 6 reps
  26. Step Back Lunge R 6 reps
  27. Dumbbell Row 9 reps
  28. High Knees 30s
  29. Burpees 6 reps
  30. Squats 12 reps
  31. Shoulder Press 7 reps
  32. Step Back Lunge L 4 reps
  33. Step Back Lunge R 4 reps
  34. Dumbbell Row 7 reps
  35. High Knees 25s
▶ Do this workout — counted automatically

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