For TimeMetconWeightliftingBenchmark
Assault 5 Star Power
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Push Press
↳ 135/95 lbs (61/43 kg)
10Power Curl
↳ 135/95 lbs (61/43 kg)
10Bent-Over Row
↳ 135/95 lbs (61/43 kg)
10Ground Press
↳ 135/95 lbs (61/43 kg)
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady and controlled pace, especially in the first two rounds to prevent burnout.
- 2Focus on unbroken sets for all barbell movements to minimize transition time.
- 3Use short breaks between movements to stay efficient, especially on the Assault Air Bike.
- 4Pay attention to form, especially in Bent-Over Rows to prevent lower back injuries.
- 5If fatigue sets in, consider scaling back weight or reps for optimal performance.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during Push Presses to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Focus on getting the blood flowing.)
Mobility Work:
- 5 each side Shoulder Stretch(Focus on shoulder and tricep mobility.)
- 5 each side Hip Flexor Stretch(Open up the hips for better movement.)
- 10 each direction Torso Twists(Loosen up the upper body.)
Activation Set: 2 Rounds of:
2 rounds- 10 Push Press (Empty Bar)(Focus on form.)
- 10 Power Curl (Empty Bar)(Engage core and focus on movement.)
- 10 Bent-Over Row (Empty Bar)(Keep back straight and engaged.)
Scaling Options
Intermediate
Reduce weight by 20% and modify movements slightly.
- 1
push press
Weight: 110/75 lbs (50/34 kg)
- 2
power curl
Weight: 110/75 lbs (50/34 kg)
- 3
bent over row
Weight: 110/75 lbs (50/34 kg)
- 4
ground press
Weight: 110/75 lbs (50/34 kg)
- 5
assault air bike
Adjust calories to 7.
Scaled
Reduce weight by 40% and modify movements accordingly.
- 1
push press
Weight: 80/55 lbs (36/25 kg)
- 2
power curl
Weight: 80/55 lbs (36/25 kg)
- 3
bent over row
Weight: 80/55 lbs (36/25 kg)
- 4
ground press
Weight: 80/55 lbs (36/25 kg)
- 5
assault air bike
Adjust calories to 5.