Assault Insanity
5 Rounds
Workout Details
5 Rounds for Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break the barbell movements into manageable sets to avoid fatigue.
- 2Focus on keeping a consistent pace throughout all rounds, especially during the Assault Bike.
- 3Maintain a strong core during the lunges to ensure balance and stability.
- 4Consider performing burpees in sets to maintain form and efficiency as fatigue sets in.
- 5Stay smooth on the transitions between movements to minimize time loss.
Safety Considerations
Technical Focus
Ensure proper form on the barbell movements to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min easy
Mobility:
- 30 sec each leg Hip Flexor Stretch(Focus on opening up the hips.)
- 10-15 reps Shoulder Dislocates(Use a band or PVC pipe.)
- 10 reps each side Thoracic Spine Rotations(Great for improving upper body mobility.)
Activation:
2 rounds- 5 reps Sumo Deadlift High-Pull with light barbell(Focus on form.)
- 5 reps Push Press with light barbell(Warm up shoulders effectively.)
- 5 each leg Walking Lunges with light barbell(Engage core and maintain balance.)
Scaling Options
Intermediate
Reduce load by approximately 20%
- 1
sumo deadlift high pull
Use lighter weight.
Weight: 75/55 lbs (34/25 kg)
- 2
push press
Use lighter weight.
Weight: 75/55 lbs (34/25 kg)
- 3
barbell lunge
Use lighter weight.
Weight: 75/55 lbs (34/25 kg)
- 4
burpee
No modifications needed.
- 5
assault air bike
No modifications needed.
Scaled
Reduce load by approximately 40%
- 1
sumo deadlift high pull
Use significantly lighter weight.
Weight: 55/35 lbs (25/16 kg)
- 2
push press
Use significantly lighter weight.
Weight: 55/35 lbs (25/16 kg)
- 3
barbell lunge
Use significantly lighter weight.
Weight: 55/35 lbs (25/16 kg)
- 4
burpee
No modifications needed.
- 5
assault air bike
No modifications needed.