For TimeMetconBenchmark
Assault 50/50
3 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
50Back Squat
↳ 135/95 lbs (61/43 kg)
50 calAssault Air Bike
Remove seat
Coaching Tips
Strategy
- 1Pace the back squats to maintain form through all rounds; avoid going too fast and compromising technique.
- 2Consider breaking the back squats into sets of 10 to maintain quality and prevent fatigue.
- 3For the bike, keep a steady rhythm and avoid all-out sprints to conserve energy for subsequent squats.
Safety Considerations
Technical Focus
Ensure knees track over toes during squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 3 min easy
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 per side Ankle Mobility
- 5 slow reps Goblet Squat Stretch
Activation Sets:
2 rounds- 10 reps Back Squats (empty bar)(Focus on form and depth.)
- Assault Air Bike (easy pace) - 1 min(Gradually increase pace.)
Scaling Options
Intermediate
Reduce weight and reps for back squats, maintain intensity on the bike.
- 1
back squats
Weight: 105/75 lbs (48/34 kg)
- 2
assault air bike
Scaled
Significantly reduce weight for squats and lower the calorie target on the bike.
- 1
back squats
Weight: 80/55 lbs (36/25 kg)
- 2
assault air bike
Reduce to 40 calories