Assault Overhead Complex
Workout Details
AMRAP 20 Minutes:
↳ 75/0 lbs (34/0 kg)
↳ 75/0 lbs (34/0 kg)
↳ 75/0 lbs (34/0 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the AMRAP instead of going out too fast.
- 2Break the Overhead Squats, Squat Snatches, and Overhead Walking Lunges into manageable sets if you're struggling to maintain form.
- 3Use the Burpees as a chance to recover your breath; keep them efficient, don't overextend.
- 4Transition quickly between movements to maximize work time and minimize rest.
- 5Stay aware of your grip and form on the Barbell; reset if you feel fatigued.
Safety Considerations
Technical Focus
Ensure proper overhead position and avoid hyperextension of the lower back during overhead movements.
Recommended Warm-Up
General Warm-Up:
- 3-5 min Row or bike easy - 3 min(Keep heart rate moderate.)
Mobility:
- 10 reps Shoulder dislocates(Use a band or PVC pipe.)
- 20 sec each side Hip flexor stretch(Focus on the back leg.)
- 10 reps each ankle Ankle mobility stretch(Target tight ankles.)
Activation:
2 rounds- 5 reps Overhead Squat with PVC(Focus on form.)
- 10 reps Kettlebell swings(Use a light kettlebell.)
- 10 reps Air squats(Move through full range.)
Scaling Options
Intermediate
Reduce weight and adjust complexity of movements.
- 1
overhead squats
Weight: 60/ lbs (27/ kg)
- 2
squat snatches
Weight: 60/ lbs (27/ kg)
- 3
overhead walking lunges
Weight: 60/ lbs (27/ kg)
- 4
burpees
Perform step-back burpees.
- 5
assault air bike
Use a lower resistance.
Scaled
Significantly reduce weight and simplify movements.
- 1
overhead squats
Perform Goblet Squats.
Weight: 45/ lbs (20/ kg)
- 2
squat snatches
Simplify to Power Snatches.
Weight: 45/ lbs (20/ kg)
- 3
overhead walking lunges
Perform Bodyweight Walking Lunges.
Weight: 45/ lbs (20/ kg)
- 4
burpees
Perform step-back burpees.
- 5
assault air bike
Substitute a 10m run.