Assault Mad Ball
Workout Details
AMRAP 20 Minutes:
↳ 20/16 lbs (9/7 kg)
↳ 20/16 lbs (9/7 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP, but start slightly slower to find your rhythm.
- 2Try to keep the Medicine Ball movements unbroken, especially the cleans and burpees, to maintain flow.
- 3Optimize transitions between movements to save time; have your equipment in close proximity.
- 4On the Assault Air Bike, focus on maintaining a consistent calorie output rather than sprinting at the start.
- 5In the pull-ups, use a kipping technique to assist with momentum if you are proficient.
Safety Considerations
Technical Focus
Watch for proper alignment in push-ups and protects lower back during twists.
Recommended Warm-Up
General Warm-Up: Warm-up on an ergometer
- 2 min at an easy pace Assault Bike - 2 min easy
Mobility Stretching:
- 5-10 reps Shoulder Dislocates(Use a resistance band or dowel.)
- 5-10 each side Hip Openers(Focus on loosening the hips.)
- 5-10 each side Torso Twists(Be careful not to overextend.)
Activation Set:
2 rounds- 5-10 Medicine Ball Cleans (empty ball)(Focus on technique.)
- 5-8 Pull-Ups (inverted rows if needed)
- 5-8 Medicine Ball Push-Ups (on knees if needed)
Scaling Options
Intermediate
Reduce weight and/or reps where necessary to maintain form and effort.
- 1
medicine ball cleans
Weight: 16/12 lbs (7/5 kg)
- 2
medicine ball burpees
- 3
medicine ball push ups
Perform on knees.
- 4
russian twists
Weight: 12/8 lbs (5/3 kg)
- 5
pull ups
Use banded pull-ups.
- 6
assault air bike
Reduce calorie target to 8.
Scaled
Further adjustments to make the WOD more accessible, focusing on movement quality.
- 1
medicine ball cleans
Weight: 10/8 lbs (4/3 kg)
- 2
medicine ball burpees
Step back instead of jumping.
- 3
medicine ball push ups
Perform on a raised surface.
- 4
russian twists
Weight: 6/4 lbs (3/2 kg)
- 5
pull ups
Use ring rows.
- 6
assault air bike
Reduce calorie target to 5.