30 Caliber
Workout Details
For Time:
24/20-inch box
↳ 53/35 lbs (24/16 kg)
↳ 43/35 lbs (20/16 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace yourself starting on the Assault Bike; it's easy to go too fast early on.
- 2Consider breaking higher-rep movements (like Kettlebell Swings and Box Jumps) into smaller sets to maintain form.
- 3Utilize transitions efficiently, moving quickly but maintaining control when switching between movements.
- 4Focus on landing softly and using your arms effectively during box jumps to conserve energy.
- 5With movements like Jumping Pull-Ups, maintain a steady rhythm to avoid excessive fatigue.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- Assault Air Bike - 2 min easy(Warm up at low resistance for a quick prep.)
Mobility Stretches:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Use a band or a light barbell.)
- Ankle Mobility Rolls - 30 sec each ankle
Activation Set:
2 rounds- 10 Kettlebell Swings (light)(Light weight to activate hips.)
- 5 Burpees (slow tempo)(Focus on form and explosiveness.)
- 5 each leg Box Step-Ups(Focus on driving through the heel.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
assault air bike
- 2
box jumps
Consider using a lower height or step-ups.
- 3
kettlebell swings
Weight: 42/28 lbs (19/13 kg)
- 4
jumping pull ups
Consider doing jumping ring rows to reduce range of motion.
- 5
push presses
Weight: 34/28 lbs (15/13 kg)
- 6
knees to elbows
Scale to hanging knee raises.
- 7
wall ball shots
Weight: 18/12 lbs (8/5 kg)
- 8
back extensions
- 9
burpees
- 10
lunges
Scale to step-back lunges.
Scaled
Reduce weight and scale movements as necessary by approximately 40%.
- 1
assault air bike
- 2
box jumps
Box Step-Ups to reduce difficulty.
- 3
kettlebell swings
Weight: 32/20 lbs (15/9 kg)
- 4
jumping pull ups
Banded Pull-Ups to assist.
- 5
push presses
Weight: 26/20 lbs (12/9 kg)
- 6
knees to elbows
Scale to hanging leg raises.
- 7
wall ball shots
Weight: 15/10 lbs (7/4 kg)
- 8
back extensions
- 9
burpees
- 10
lunges
Modified to step lunges.