Assault Gladiator
Workout Details
3 Rounds for Time:
↳ 45/25 lbs (20/11 kg)
24/20 inch boxes
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike to leave energy for the following movements; try to maintain a consistent RPM.
- 2For Overhead Walking Lunges, ensure your core is braced and focus on a stable, upright torso throughout the movement.
- 3Keep your Box Jumps smooth and controlled; land softly and rebound quickly to maintain momentum.
- 4On Push-Ups, maintain a straight body line from head to heels, and lower your chest to the ground on each rep to maximize efficiency.
- 5For Sumo Deadlift High-Pulls, focus on extending through the hips to generate power rather than just pulling with the arms.
- 6Transition quickly between movements, but maintain good form to prevent slowing down later in the workout.
Safety Considerations
Technical Focus
Watch for proper overhead position in lunges to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike (easy pace) - 2-3 min(Focus on breathing and warming up joints.)
Mobility:
- 5 each side Shoulder Stretch(Hold for 10-15 seconds.)
- 5 each side Hip Flexor Stretch(Hold for 10-15 seconds.)
- 5 rolls each side Ankle Mobility(Make sure you have good range of motion.)
Activation:
2 rounds- 10 sec hard Careful Air Bike Sprints(Followed by 30 seconds of easy.)
- 10 each leg Bodyweight Lunges(Focus on depth and control.)
- 5 each leg Box Step-Ups(Focus on pressing through the heel.)
Scaling Options
Intermediate
Reduce weights and complexity for intermediate athletes.
- 1
overhead walking lunges
Overhead Walking Lunges (lighter plate)
Weight: 35/15 lbs (15.87/6.8 kg)
- 2
sumo deadlift high pulls
Sumo Deadlift High-Pulls (lighter weight)
Weight: 95/65 lbs (43.09/29.48 kg)
- 3
front squats
Front Squats (lighter weight)
Weight: 95/65 lbs (43.09/29.48 kg)
- 4
snatches
Snatches (lighter weight)
Weight: 95/65 lbs (43.09/29.48 kg)
Scaled
Simplified movements and lower weights for beginners.
- 1
overhead walking lunges
Walking Lunges (bodyweight)
- 2
sumo deadlift high pulls
Sumo Deadlift High-Pulls (lighter weight) by aiming for range and technique.
Weight: 65/45 lbs (29.48/20.41 kg)
- 3
front squats
Front Squats (lighter weight) by focusing on form.
Weight: 65/45 lbs (29.48/20.41 kg)
- 4
snatches
Snatches (lighter weight) by focusing on technique.
Weight: 65/45 lbs (29.48/20.41 kg)