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8 For Time Workouts To Crank Up Your Endurance (With Scaled Options)

Add these to your training to pump up your stamina.

8. “Mr. Joshua”

5 rounds for time

  • 400 meter run
  • 30 GHD sit-ups
  • 15 deadlifts (113/75 kg)

Score: time it took to complete the last deadlift of the fifth round.

This workout is designed to last between 20-25 minutes.

Tips and Strategies

This is a violent and aggressive hip flexion exercise, combined with a heavy and slow hip extension and running in between to taper off the fatigued midline.

Core muscles will be hit extremely hard while the run will be used to recover.

Scaling for “Mr. Joshua”

The objective is to workout between 20 and 25 minutes, so scale accordingly.

The distance run should be done under 2:30 at a recovery pace. If you have never done GHD sit-ups, change them for AbMat sit-ups. The weight on the deadlifts should be something you can cycle with at most two breaks per round with very little rest.


Five rounds for time

  • 400 meter run
  • 24 GHD sit-ups
  • 12 deadlifts (113/75 kg)

Beginner A

Five rounds for time

  • 400 meter run
  • 30 AbMat sit-ups
  • 12 deadlifts (75/52 kg)

Beginner B

Five rounds for time

  • 250 meter run
  • 20 AbMat sit-ups
  • 10 deadlifts (52/36 kg)

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