For TimeMetconWeightliftingBenchmark
Assault Man Eater
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
Single-Unders
Dumbbell Ground-to-Overheads
↳ 35/25 lbs (16/11 kg)
Assault Air Bike
Russian Twists
↳ 20/15 lbs (9/7 kg)
2-count
Deadlifts
Bodyweight
Coaching Tips
Strategy
- 1Start with manageable rep counts on Single-Unders to maintain consistency throughout the WOD.
- 2Focus on form for the Dumbbell Ground-to-Overheads to avoid injury – hinge at the hips while keeping the back straight.
- 3On the Assault Air Bike, set a steady pace to conserve energy for the remaining movements.
- 4Perform Russian Twists in a controlled manner to effectively engage the core and prevent lower back strain.
- 5For Deadlifts, keep the weight centered and use your legs to lift, ensuring you do not round your back.
Safety Considerations
Technical Focus
Maintain a strong back position during Deadlifts and Dumbbell Ground-to-Overheads.
Recommended Warm-Up
General Warm-Up: Air Bike
- 3 min easy Air Bike
Mobility: Hip and Shoulder
- 30 sec each leg Hip Flexor Stretch
- 30 sec each arm Shoulder Stretch
- 10 Cat-Cow Stretch
Activation: Light Dumbbell Movements
2 rounds- 10 Dumbbell Deadlifts
- 8 Dumbbell Ground-to-Overheads
- 10 each side Bodyweight Twist
Scaling Options
Intermediate
Reduce weight and modify movement complexity
- 1
single unders
- 2
dumbbell ground to overheads
Weight: 28/20 lbs (12.7/9.1 kg)
- 3
assault air bike
- 4
russian twists
Weight: 15/10 lbs (6.8/4.5 kg)
- 5
deadlifts
Reduce reps to 15/12/9/6/3
Scaled
Significantly reduce weights and intensities
- 1
single unders
- 2
dumbbell ground to overheads
Weight: 20/15 lbs (9/6.8 kg)
- 3
assault air bike
- 4
russian twists
Weight: 10/5 lbs (4.5/2.3 kg)
- 5
deadlifts
Use a light kettlebell or bodyweight, reduce reps to 10/8/6/4/2.