Assault Burnout
10 Rounds
Workout Details
10 Rounds for Time:
↳ 85/53 lbs (39/24 kg)
↳ 85/53 lbs (39/24 kg)
Coaching Tips
Strategy
- 1Consider breaking up the kettlebell thrusters into sets of 3-2 to improve endurance and maintain form.
- 2For the burpee box jumps, focus on a smooth transition from burpee to jump to save energy.
- 3Pace yourself on the Assault Air Bike; find a steady rhythm that maintains a high calorie burn without early fatigue.
- 4Aim for unbroken sets on kettlebell movements if form allows; otherwise, take short breaks to recover.
- 5Stay consistent with your jump height on the box for burpee box jumps; practice landings and take-offs to optimize speed.
Safety Considerations
Technical Focus
Ensure proper form during thrusters to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Maintain a relaxed pace to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates with Resistance Band
- 10 Hip Openers
- 10 Ankle Flexor Stretches
Activation:
2 rounds- 10 Kettlebell Deadlifts(Focus on proper form.)
- 10 Air Squats
- 5 Burpees(Keep it smooth and controlled.)
Scaling Options
Intermediate
Reduce weight and reps; replace exercises with less intensity when needed.
- 1
kettlebell thrusters
Same movement less weight
Weight: 68/42 lbs (31/19 kg)
- 2
kettlebell sumo deadlift high pull
Same movement less weight
Weight: 68/42 lbs (31/19 kg)
- 3
burpee box jump
Perform burpee with step-up instead of jump
- 4
assault air bike
Reduce calorie count to 7
Scaled
Significantly reduce weight and substitute movements for accessibility.
- 1
kettlebell thrusters
Reduce weight and reps to 3
Weight: 51/34 lbs (23/15 kg)
- 2
kettlebell sumo deadlift high pull
Reduce weight and reps to 5
Weight: 51/34 lbs (23/15 kg)
- 3
burpee box jump
Replaced by step-ups; height lowered to 20"
- 4
assault air bike
Reduce calorie count to 5