Assault Pyramid
3-6-9-12-15-12-9-6-3
Workout Details
For Time:
3-6-9-12-15-12-9-6-3 Reps each of:
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Bike to avoid early fatigue.
- 2Focus on unbroken sets for Clean-and-Jerks if possible to save time, but consider breaking up sets if your form declines.
- 3Use short, quick bursts during Burpees; land softly to minimize impact and maintain speed.
- 4Plan transitions between movements to minimize downtime; keep your equipment close together.
Safety Considerations
Technical Focus
Maintain a neutral spine during Clean-and-Jerks to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike
Mobility:
- 10 Shoulder Dislocates
- 30 sec each leg Hip Flexor Stretch
- 30 sec Wrist Stretches
Activation:
2 rounds- 5 Clean and Jerk (light weight)
- 5-10 Knees-to-Elbows (or Hanging Knee Raises)
- 5-10 Burpees (as a movement prep)
Scaling Options
Intermediate
Reduce weight by 20% and modify movements as needed.
- 1
clean and jerks
Use lighter barbell or dumbbells for Clean-and-Jerks.
Weight: 108/76 lbs (49/34 kg)
- 2
knees to elbows
Transition to Hanging Knee Raises.
- 3
burpees
Modify to Step-back Burpees.
- 4
calorie assault air bike
Reduce calories to a manageable number based on ability.
Scaled
Reduce weight by 40% and modify movements as needed.
- 1
clean and jerks
Use dumbbells or perform Hang Clean and Press.
Weight: 81/57 lbs (37/26 kg)
- 2
knees to elbows
Change to Ring Rows or modify to Knee Raises.
- 3
burpees
Perform Plank to Standing instead of Burpees.
- 4
calorie assault air bike
Scale down the calories on the Assault Bike.