Assault Battle Box
Workout Details
AMRAP in 24 Minutes:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Box Jumps: 24/20 inches
Coaching Tips
Strategy
- 1Break down the barbell movements into manageable sets (e.g. 2 sets for Front Squats, 4 sets for Power Curls) to maintain form.
- 2For Box Jumps, focus on landing softly to avoid knee strain.
- 3Pace the Assault Bike to prevent burnout before returning to barbell movements.
Safety Considerations
Technical Focus
Ensure proper bracing during lifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility Work:
- 10 Cat-Cow Stretch(Focus on spinal flexibility.)
- 10 Hip Flexor Stretch(Open up the hips.)
- 10 Shoulder Dislocates with PVC Pipe(Increase shoulder mobility.)
Activation Sets:
2 rounds- 5 Front Squat with PVC or Light Weight(Focus on form.)
- 5 Push Press with PVC or Light Weight(Focus on explosiveness.)
- 5 Box Step-Ups (bodyweight)(Prepare for Box Jumps.)
Scaling Options
Intermediate
Reduce weights and slightly simplify movements.
- 1
front squat
Front Squats at a reduced weight.
Weight: 110/75 lbs (50/34 kg)
- 2
power curl
Power Curls at a reduced weight.
Weight: 110/75 lbs (50/34 kg)
- 3
push press
Push Press at a reduced weight.
Weight: 110/75 lbs (50/34 kg)
- 4
box jump
Reduce height of Box Jumps.
- 5
assault air bike
Keep assault bike but pace accordingly.
Scaled
Further reduce weights and modify movements where necessary.
- 1
front squat
Front Squats at a significantly reduced weight.
Weight: 80/55 lbs (36/25 kg)
- 2
power curl
Power Curls at a significantly reduced weight.
Weight: 80/55 lbs (36/25 kg)
- 3
push press
Push Press at a significantly reduced weight.
Weight: 80/55 lbs (36/25 kg)
- 4
box jump
Box Step-Ups instead of Box Jumps.
- 5
assault air bike
Keep assault bike but reduce the calorie goal to 12.