Are you not quite sure what to tackle in the gym today? Give this full-body CrossFit-style workout a try! Insanely quick. Oddly challenging. Ridiculously effective. 

Before You Begin:

Here’s the mindset: Move intently with great pace. Ideally, you’ll be able to move through the recommended movement patterns, one after the next, with limited rest. Pace yourself to ensure you’re completing all movements with good form, as to limit risk for injury. Listen to your body and adjust your level of output and time spent resting based on how you feel after 1 complete round.

Target Muscle Groups:

• Hamstrings
• Lats
• Rhomboids
• Delts
• Pecs
• Triceps
• Calves

Equipment You’ll Need:

• Rowing Machine
• (1) Barbell
• Your bodyweight in weighted plates + barbell
• (1) Training Box (20″ for males. 16″ for females.)
• A small open space about 6-8′ wide

The Full-Body Workout:

Full-Body CrossFit-style workout:

Complete 3 rounds. Rest As Needed.

1. Calorie Row (18 for males/15 for females)

2. Bodyweight Deadlift – 12 Repetitions

3. Hand Release Push-Ups – 14 Repetitions

4. Box Jump – 16 Reps (20″ for males/16″ Box for females)

How-to:

The “how-to” behind this full-body workout is fairly simple: Start and don’t stop – unless, of course, you really need to. Your goal is to flow from movement 1 to movement 4 with short and controlled rest periods. Some movements may be easier than others. Use those movements to establish a great working rhythm and then pace yourself on other movements that may be more challenging for you.

Row:

Begin with 3-5 explosive rows right out of the gate and then settle into a more sustainable pace. This will help get the rower moving fast from the jump and provide you with a better opportunity to burn more calories. Focus on driving through your feet first to initiate each pull. Then lean back with a powerful pull to the middle of your torso.

Bodyweight Deadlift:

The deadlift is regarded as one of the most effective full-body movement patterns. Some nine major muscle groups fire with every single deadlift. For the sake of this full body workout – it may be valuable to perform “touch and go” repetitions here. This means that you keep a strong grip on the bar and use the floor to your advantage, as you will repeat one repetition immediately after the next for a total of 12 repetitions with limited rest.

Simply load-up the barbell with the weight that equals your total body weight. Ex: You weigh 185lbs. The bar will be loaded to equate to a total of 185lbs.

Need more on the deadlift? Don’t worry – we’ve written up a blog on everything you need to know about deadlifts.

Hand Release Push-Ups:

Hand release push-ups are a progression beyond the traditional push-up. Essentially, you’ll be taking your chest to the floor with each push-up to extend your normal push-up range of motion.

Once on the floor, take a brief pause. During this pause, drive your elbows up by squeezing your shoulder blades and engaging your back. In doing this, your hands will elevate a few inches off of the ground. Perform this hand-lift each time you visit the floor for a push-up. After you hands return to the floor, then explosively drive up off of the floor into full arm extension to complete the hand release push-up.

Box Jumps:

Heights of 20″ and 16″ are recommended for males and females, here. To perform, emphasize an arm swing, an explosive jump, and a soft landing on your heels. Then stand tall to fully extend your hips. From there, step down to the floor. This will limit the opportunity for injury to your lower leg.

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If you’re feeling run down and need some helpful cues on how to get the most out of your training regiment, then give our article on Maximizing Your Training Efforts a read HERE.

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Happy Training!

Sean Runyan

Evertrain Co-Founder & Director of Fitness