For TimeMetconBenchmark
Assault Baseline
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
60 calAssault Air Bike
50Air Squat
40AbMat Sit-Up
30Push-Up
20Pull-Up
10Burpee
Coaching Tips
Strategy
- 1Break up Pull-Ups into smaller sets (e.g., 5s or 3s) to avoid fatigue early on, especially if needing to scale.
- 2Aim to keep the Air Squats and Burpees unbroken for best pacing, but have a plan to drop if form starts to deteriorate.
- 3Transition quickly between movements to maintain heart rate; practice fast switches between bike and squats, and then to core work.
- 4Focus on maintaining a controlled pace on the bike, don’t go all out initially to save energy for later reps.
- 5In Push-Ups, keep your body in one straight line; knees may be used for scaling if necessary.
Safety Considerations
Technical Focus
Maintain a neutral spine during all movements to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Assault Air Bike
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on the hip and lower back.)
- 10-15 Shoulder Dislocates(Use a band or dowel rod.)
- Spinal Twists - 30 sec each side(Opens up the spine and chest.)
Activation:
2 rounds- 5-10 Air Squats(Slow and controlled.)
- 5-10 Push-Ups(Focus on full range of motion.)
- 10-15 Sit-Ups(Engage core throughout.)
Scaling Options
Intermediate
Reduce reps or intensity on Pull-Ups.
- 1
pull up
Banded Pull-Ups
- 2
air squat
Air Squats with Pause.
- 3
push up
Knee Push-Ups
Scaled
Reduce reps significantly for all movements.
- 1
pull up
Ring Rows
- 2
air squat
Box Squats.
- 3
push up
Incline Push-Ups.