For TimeMetconBenchmark
Assault Quest
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Handstand Push-Up
10Box Jump
24/20 in box
15Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
20 calAssault Air Bike
25AbMat Sit-Up
30Single-Under
Coaching Tips
Strategy
- 1Pace your effort on the Assault Air Bike; it's easy to overexert at the start, which could lead to fatigue later.
- 2Consider breaking up Handstand Push-Ups into smaller sets if you're new to the movement to prevent failure.
- 3For Box Jumps, focus on landing softly and standing fully at the top to maximize safety and effectiveness.
- 4Incorporate micro-rests between movements, especially on the Sumo Deadlift High-Pulls to maintain form and power.
- 5Keep Single-Unders unbroken unless you start to trip frequently; maintain a consistent rhythm for efficiency.
Safety Considerations
Technical Focus
Ensure proper positioning during Handstand Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min at moderate pace
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobility - 30 sec each side
Activation Sets:
2 rounds- 5 Handstand Push-Ups (Knee on Box)
- 5 each leg Box Step-ups
- 10-15 Light Sumo Deadlift High-Pulls(Use an empty barbell or light weight.)
Scaling Options
Intermediate
Reduce weight on barbell and adjust movements for endurance.
- 1
handstand push ups
Pike Push-Ups instead of Handstand Push-Ups
- 2
box jumps
Lower box height (e.g., 20/16 in)
- 3
sumo deadlift high pulls
Weight: 75/55 lbs (34/25 kg)
- 4
assault air bikes
- 5
abmat sit ups
- 6
single unders
Scaled
Further reduce weight, reps, or adjust movements.
- 1
handstand push ups
Banded Push-Ups instead of Handstand Push-Ups
- 2
box jumps
Box Step-ups instead of Box Jumps
- 3
sumo deadlift high pulls
Weight: 45/35 lbs (20/16 kg)
- 4
assault air bikes
- 5
abmat sit ups
- 6
single unders