For TimeMetconWeightliftingBenchmark
Assault Flex
5 Rounds
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Sumo Deadlift High-Pulls
↳ 135/75 lbs (61/34 kg)
10Power Curls
↳ 135/75 lbs (61/34 kg)
15Ground Presses
↳ 135/75 lbs (61/34 kg)
20 calAssault Air Bike
25AbMat Sit-Ups
Coaching Tips
Strategy
- 1Start with a steady pace on the bike before switching to the barbell movements to manage exertion.
- 2For barbell exercises, consider breaking the last set into smaller rep chunks to maintain form and avoid fatigue.
- 3Keep the transitions quick between exercises, especially moving from the bike to the barbell to maintain heart rate.
- 4Focus on using your legs and hips effectively during the sumo deadlift high-pulls to maximize power output and reduce shoulder strain.
- 5Maintain a tight core during the ground presses to prevent overextension of the lower back.
Safety Considerations
Technical Focus
Ensure proper back alignment during all pulling movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Assault Air Bike(Low intensity to get the blood flowing.)
Mobility:
- 30 sec each side Hip Flexor Stretch(To open up the hips.)
- 5-10 Thoracic Spine Rotation(To prepare for pulling movements.)
- 10-15 Shoulder Dislocates with a Band or PVC(To loosen the shoulders for all overhead movements.)
Activation:
2 rounds- 3-5 Sumo Deadlift High-Pulls(Use light weight to focus on form.)
- 5-8 Power Curls(Focus on explosive movements.)
- 8-10 Sit-Ups(Target activating the core.)
Scaling Options
Intermediate
Reduce weights and modify movements to accommodate fitness level.
- 1
sumo deadlift high pulls
Weight: 105/55 lbs (47/25 kg)
- 2
power curls
Weight: 105/55 lbs (47/25 kg)
- 3
ground presses
Weight: 105/55 lbs (47/25 kg)
- 4
assault air bike
Reduce calories to 15.
- 5
abmat sit ups
Reduce reps to 15.
Scaled
Further reduced weights and simpler variations for improved accessibility.
- 1
sumo deadlift high pulls
Weight: 80/40 lbs (36/18 kg)
- 2
power curls
Weight: 80/40 lbs (36/18 kg)
- 3
ground presses
Weight: 80/40 lbs (36/18 kg)
- 4
assault air bike
Reduce calories to 10.
- 5
abmat sit ups
Reduce reps to 10.