For TimeMetconBenchmark
Assault Flatline
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
60 calAssault Air Bike
Remove seat
50Squat Clean
↳ 135/95 lbs (61/43 kg)
40GHD Sit-Up
30Handstand Push-Up
20Chest-to-Bar Pull-Up
10Bar Over Burpee
Coaching Tips
Strategy
- 1Pace your calorie intake on the Assault Air Bike to avoid burnout early in the workout. Aim for a moderate intensity, rather than max effort.
- 2For the Squat Cleans, break the reps into smaller sets (e.g., 10 sets of 5) if necessary to maintain form throughout.
- 3During GHD Sit-Ups, focus on controlled descent to avoid straining your lower back. Use an ab mat if you need to scale.
- 4Use wall walks or pike push-ups to replace Handstand Push-Ups if you struggle with balance or strength.
- 5Transition quickly between movements to save time, but allow for brief rests (5-10 seconds) if needed to maintain intensity.
- 6For Bar Over Burpees, focus on timing your jumps to minimize fatigue and make them efficient.
Safety Considerations
Technical Focus
Ensure proper form on all movements to prevent injury, especially on overhead lifts and during high-rep body-weight exercises.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy(Maintain a light pace.)
Mobility Focus:
- 5 per side Hip Flexor Stretch(Hold each stretch for 15 seconds.)
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 10 Dynamic Chest Stretch(Open and close arms wide.)
Activation Set:
2 rounds- 5 Squat Clean (empty bar)(Focus on form.)
- 5 Kipping Pull-Up(Practice the movement.)
- 5 Burpee(Focus on technique and efficiency.)
Scaling Options
Intermediate
Reduce weights and modify movements as needed.
- 1
squat clean
Reduce weights to improve form.
Weight: 105/65 lbs (47/29 kg)
- 2
ghd sit up
Regular Sit-Ups.
- 3
handstand push up
Pike Push-Ups.
- 4
chest to bar pull up
Regular Pull-Ups.
- 5
bar over burpee
Standard Burpees.
Scaled
Modify weights significantly and substitute movements for safety.
- 1
squat clean
Reduce weight or use light dumbbells.
Weight: 85/55 lbs (39/25 kg)
- 2
ghd sit up
Regular Sit-Ups with feet anchored.
- 3
handstand push up
DB Press on the ground.
- 4
chest to bar pull up
Banded Pull-Ups.
- 5
bar over burpee
Standard Burpees with step back.