Assault Breakdown
Workout Details
AMRAP in 21 Minutes:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 25/15 lbs (11/7 kg)
Coaching Tips
Strategy
- 1Break up the barbell movements to avoid fatigue—consider splitting them into a higher number of smaller sets (e.g., 2-2-2 for cleans and rows).
- 2Keep push-ups unbroken if possible to maintain consistent movement; aim for sets of 5 if needed.
- 3Micro-rest with brief pauses in between barbell movements to transition effectively.
- 4For Russian Twists, prioritize form over speed, ensuring full rotation and control with weight.
- 5On the Assault Air Bike, maintain a steady pace and use a consistent rhythm to prevent burnout.
Safety Considerations
Technical Focus
Maintain proper back position during squats and rows to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min easy(Gradual buildup to warm up your muscles.)
Mobility Work:
- 30 sec each side Hip Flexors Stretch - 30 sec(Focus on opening up hip flexors.)
- 10 reps Shoulder Dislocates - 10 reps(Can use a band or light object.)
- 10 reps each side Thoracic Spine Rotations - 10 reps each side(Ensure proper back mobility.)
Activation Set: 2 Rounds of:
2 rounds- 5 reps Light Barbell Squat Clean - 5 reps(Use an empty barbell or light weight.)
- 5 reps Light Thruster - 5 reps(Focus on technique.)
- 5 reps Push-Ups - 5 reps(Maintain form.)
- 8 reps Russian Twists (Bodyweight) - 8 reps each side(Include in the warm-up with light rotation.)
Scaling Options
Intermediate
Reduce weights and modify movements for comfort while maintaining intensity.
- 1
squat clean
No changes.
Weight: 110/75 lbs (50/34 kg)
- 2
thruster
No changes.
Weight: 110/75 lbs (50/34 kg)
- 3
bent over row
No changes.
Weight: 110/75 lbs (50/34 kg)
- 4
push up
Knee Push-Ups.
- 5
russian twist
Reduce weight.
Weight: 20/10 lbs (9/4 kg)
- 6
assault air bike
Reduce calories to 15.
Scaled
Further reduction of weights and higher focus on movement quality.
- 1
squat clean
No changes.
Weight: 80/55 lbs (36/25 kg)
- 2
thruster
No changes.
Weight: 80/55 lbs (36/25 kg)
- 3
bent over row
No changes.
Weight: 80/55 lbs (36/25 kg)
- 4
push up
Elevated Push-Ups using a box.
- 5
russian twist
Bodyweight only.
Weight: 10/5 lbs (4/2 kg)
- 6
assault air bike
Reduce calories to 10.