Relay Ascent

  • Category: CHALLENGE
  • Duration: 25 min
  • Format: FOR TIME
  • Difficulty: Intermediate
  • Equipment: EQUIPMENT
Relay Ascent

This intermediate challenge workout is designed to push your limits and build a stronger, more resilient physique. With a focus on full-body engagement and a "for time" format, you'll be racing against the clock to complete the circuit.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

  • Foam roll glutes & TFL — 45 sec each side

  • Foam roll quadriceps — 45 sec each leg

  • Foam roll lats — 30 sec each side

  • Thoracic spine extensions over foam roller — 8–10 reps

  • Foam roll calves — 30 sec each leg

🔥 Activation 5'

  • {{exercise:bird-dog:Bird Dog}}

  • {{exercise:glute-bridge:Glute Bridge}}

  • {{exercise:0216:cable seated shoulder internal rotation}} (10 reps per side (if available, otherwise use bands))

💪 Main Workout (FOR TIME 25')

  • {{exercise:0043:barbell full squat}}

  • {{exercise:0025:barbell bench press}}

  • {{exercise:0027:barbell bent over row}}

  • {{exercise:0109:barbell standing overhead triceps extension}}

  • {{exercise:0313:dumbbell hammer curl}}

⚡ Finisher (For Time)

  • {{exercise:v-up:V-Up}}

  • {{exercise:jumping-jacks:Jumping Jacks}}

  • {{exercise:butt-kicks-cardio:Butt Kicks}}

🧘 Cool Down 5'

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:1405:back pec stretch}}

  • {{exercise:0643:overhead triceps stretch}}

Instructions

Perform all exercises in the Main Workout as a circuit. Complete 3-5 rounds, attempting to finish each round as quickly as possible while maintaining good form. Rest as needed between rounds, but keep the pace high to challenge your cardiovascular system. For the Finisher, complete the listed exercises for time.

Tips

Focus on controlled movements, especially during the barbell exercises, to maximize muscle engagement and prevent injury.

Prioritize proper form over speed. If your form falters, reduce the weight or take a short break.

Stay hydrated throughout the workout. Have water nearby and sip regularly.