For TimeMetconBenchmark
Assault Flex
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
5Sumo Deadlift High-Pull
↳ 135/75 lbs (61/34 kg)
10Power Curl
↳ 135/75 lbs (61/34 kg)
15Ground Press
↳ 135/75 lbs (61/34 kg)
20 calAssault Air Bike
25AbMat Sit-Up
Coaching Tips
Strategy
- 1Maintain a steady pace, especially on the Assault Air Bike; don't go all out.
- 2Break up the barbell movements into manageable sets (e.g., 3-2 for Sumo Deadlift High-Pulls and Ground Presses) to maintain form.
- 3Keep the transitions between movements smooth to save time; set equipment up in a logical order.
- 4Focus on form over speed to avoid injury, especially under fatigue. Monitor posture on sit-ups as well.
Safety Considerations
Technical Focus
Ensure back remains straight during lifts; keep core engaged.
Recommended Warm-Up
General Warm-Up:
- :30 sec moderate effort Assault Air Bike - 30 sec
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation:
2 rounds- 5-10 Light Sumo Deadlift High-Pulls
- 5-10 Light Power Curls
- 10 Air Ground Presses
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
sumo deadlift high pull
Weight: 110/60 lbs (50/27 kg)
- 2
power curl
Weight: 110/60 lbs (50/27 kg)
- 3
ground press
Weight: 110/60 lbs (50/27 kg)
- 4
assault air bike
Use a steady pace but with slightly lower calorie target (15 cals).
- 5
abmat sit up
Perform standard Sit-Ups if necessary.
Scaled
Reduce weights by approximately 40%.
- 1
sumo deadlift high pull
Weight: 80/45 lbs (36/20 kg)
- 2
power curl
Weight: 80/45 lbs (36/20 kg)
- 3
ground press
Weight: 80/45 lbs (36/20 kg)
- 4
assault air bike
Lower calorie target to 10 cals.
- 5
abmat sit up
Elevate feet or use stable support for sit-ups.