For TimeMetconBenchmark
Assault Man Maker
5 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Man Makers
↳ 35/20 lbs (16/9 kg)
10Pull-Ups
15 calAssault Air Bike
20Dumbbell Lunges
↳ 35/20 lbs (16/9 kg)
25Sit-Ups
Coaching Tips
Strategy
- 1Break the Man Makers into manageable sets if needed.
- 2Use a steady pace on the Assault Air Bike; this workout is long and strategy is essential.
- 3Focus on form for Pull-Ups; if capacity is limited, consider scaling for efficiency.
- 4Aim to complete the Lunges in unbroken sets, but if fatigue sets in, 10-5 is a good breakdown.
- 5Sit-Ups can be done in larger sets, maintain a steady rhythm to preserve energy.
Safety Considerations
Technical Focus
Watch for lower back rounding during sit-ups and lunges.
Recommended Warm-Up
General Warm-Up: 2-3 min easy on Assault Bike.
- Assault Bike - 3 min(Easy pace to get the heart rate up.)
Mobility: 3-5 mins
- Hip Flexor Stretch - 30 sec each side(Open up hips for lunges.)
- Shoulder Dislocates - 30 sec(Use a band or just your arms.)
- Cat-Cow Stretch - 1 min(Loosen up the back to support sit-ups.)
Activation: 2-3 Rounds of 5 Man Makers with light weights
2 rounds- 5 Man Makers(Use light weights to focus on form and mobility.)
- 3-5 Pull-Ups(Work on getting full range of motion.)
- 10 Lunges(Use light weights or bodyweight for activation.)
Scaling Options
Intermediate
Weight reduced by ~20% and added bands for pull-ups.
- 1
man makers
Weight: 28/16 lbs (12.7/7.3 kg)
- 2
pull ups
Banded Pull-Ups
- 3
assault air bike
- 4
dumbbell lunges
Weight: 28/16 lbs (12.7/7.3 kg)
- 5
sit ups
Scaled
Weight reduced by ~40% and pull-up alternatives provided.
- 1
man makers
Weight: 21/12 lbs (9.5/5.4 kg)
- 2
pull ups
Ring Rows
- 3
assault air bike
- 4
dumbbell lunges
Weight: 21/12 lbs (9.5/5.4 kg)
- 5
sit ups