5 Minute Trial

This workout is simple.
But simple does not mean easy.

Each round is 5 minutes.

You’ll start with 50 reps of a designated movement.
Once you finish the 50, you move immediately to the second exercise and continue doing the second exercise until the full 5 minutes is up.

There is no coasting.
Complete your 50 reps with intention, strength, and control

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This format builds:

• Muscular endurance

• Mental toughness

• Cardiovascular conditioning

• The ability to stay composed under fatigue

Pace the first movement intelligently.
Push the second movement with whatever you have left.

Control your breathing.
Stay steady.
Finish strong.

BONUS: This workout can stand alone as a complete session — or you can pair it with running for an added endurance challenge.

If you want to turn it into a hybrid endurance session, run 1 mile on the treadmill between each 5-minute round.

Equipment needed: Weighted bar, step platform, dumbbells

Exercise Demos Included: New to a movement? No problem.
Click any exercise name to watch a quick video demo so you can feel confident before you start.

The Workout

Round 1 – 5 Minutes
50 Squats
Burpees for the remainder of the 5 minutes

Round 2 – 5 Minutes
50 Sit-Ups
Pendulum Squats for the remainder

Round 3 – 5 Minutes
50 Alternating Reverse Lunges
Scissor Lunges for the remainder

Round 4 – 5 Minutes
50 Offset Thrusts (25 each side)
Clean & Press for the remainder