For TimeMetconBenchmark06:00
Assault Banger
Monostructural
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
40 calAssault Bike
20 ftBanger
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Start strong on the Assault Bike, aiming for a steady, sustainable pace.
- 2For the Banger, focus on explosive movement—use your legs to propel your body forward effectively.
- 3Avoid burning out too early on the bike; think about your energy management across the entire workout.
- 4Break down the 20-foot distance if needed into manageable segments, but maintain speed throughout.
- 5Keep transitions quick—every second counts when working against the time cap.
Safety Considerations
Technical Focus
Monitor cycling form on the Assault Bike to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Bike - 3 min
Mobility Work:
- 45 sec each side Hip Flexor Stretch - 45 sec
- 45 sec each side Quad Stretch - 45 sec
- 45 sec each side Shoulder Stretch - 45 sec
Activation Sets:
2 rounds- 30 sec Light Assault Bike - 30 sec(Increase intensity gradually.)
- 10 each leg Banger Steps - 2 min(Focus on form, drive knee upward.)
Scaling Options
Intermediate
Reduce reps and/or distance slightly for a manageable challenge.
- 1
bike
Use a stationary bike instead of Assault Bike.
- 2
banger
Reduce distance to 15 feet.
Scaled
Further reduce calories and distance to accommodate beginners.
- 1
bike
Reduce calories to 20/15.
- 2
banger
Reduce distance to 10 feet.