For TimeMetconBenchmark
Assault Odyssey
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
30Ground-to-Overhead
↳ 45/25 lbs (20/11 kg)
15Toes-to-Bar
15Box Jump
30/24 inch box
30 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike to maintain energy for the following movements.
- 2Keep Ground-to-Overhead reps unbroken if capable; otherwise, break into smaller sets keeping transitions quick.
- 3Focus on quality form for Toes-to-Bar; avoid swinging for better core engagement.
- 4On Box Jumps, land softly and use your arms for momentum to get up safely and efficiently.
- 5Consider doing the Box Jumps step-up if high-impact is an issue.
Safety Considerations
Technical Focus
Ensure proper form on the Ground-to-Overhead to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Assault Air Bike - 2-3 min
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Stretch - 30 sec each side
- Hamstring Stretch - 30 sec each side
Light Activation: 2 Rounds of:
2 rounds- 5-10 Ground-to-Overhead(Use light weight.)
- 5-10 Toes-to-Bar
- 5-10 Box Jumps(Jump or step up.)
Scaling Options
Intermediate
Reduce weights and modify movements for Improved accessibility.
- 1
ground to overhead
Reduce weight.
Weight: 35/20 lbs (15.88/9.07 kg)
- 2
toes to bar
Knees-to-Elbows.
- 3
box jump
Step-ups.
- 4
assault air bike
Caloric target remains.
Scaled
Significantly reduce weights and simplify the movements.
- 1
ground to overhead
Reduce weight.
Weight: 25/15 lbs (11.34/6.8 kg)
- 2
toes to bar
Knee Raises or Ring Rows.
- 3
box jump
Box Step-ups at reduced height.
- 4
assault air bike
Caloric target remains.