For TimeMetconBenchmark
Assault On Linda
10-9-8-7-6-5-4-3-2-1
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of each:
Assault Air Bike
Deadlifts
1.5 x Bodyweight
Bench Presses
Bodyweight
Power Cleans
.75 x Bodyweight
Coaching Tips
Strategy
- 1Start with a strong pace on the Assault Air Bike to build momentum, then transition smoothly into strength movements.
- 2Break deadlifts into smaller sets if needed to maintain form, especially as fatigue sets in.
- 3For the bench presses, aim to keep a steady rhythm; don't try to rush this movement.
- 4During power cleans, focus on keeping the bar close to your body to maximize efficiency and minimize strain.
- 5Consider a strategy for transitions to stay efficient, particularly moving from bike to barbell movements.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid lower back injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation:
2 rounds- 5-5 Deadlifts (light weight)(Focus on form.)
- 5-5 Bench Presses (light weight)(Ensure proper grip and alignment.)
- 3-3 Power Cleans (light weight)(Focus on technique.)
Scaling Options
Intermediate
Reduce weights and potentially shorten bike distance.
- 1
deadlifts
1.5 x Bodyweight (reduce target weight)
Weight: 255/170 lbs (115/77 kg)
- 2
bench presses
Bodyweight (reduce target weight)
Weight: 180/120 lbs (82/54 kg)
- 3
power cleans
.75 x Bodyweight (reduce target weight)
Weight: 135/90 lbs (61/41 kg)
Scaled
Significantly reduce weights and replace some movements with modifications.
- 1
deadlifts
Reduce to manageable weight.
Weight: 190/125 lbs (86/57 kg)
- 2
bench presses
Reduce to manageable weight.
Weight: 135/90 lbs (61/41 kg)
- 3
power cleans
Reduce to manageable weight.
Weight: 95/65 lbs (43/29 kg)