For TimeMetconBenchmark
Assault Rapid-Fire
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Renegade Rows
↳ 65/35 lbs (29/16 kg)
10Dumbbell Lunges
↳ 65/35 lbs (29/16 kg)
5Half-Kneeling Presses
↳ 65/35 lbs (29/16 kg)
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Keep a steady pace throughout the rounds to maintain form and avoid fatigue.
- 2Perform dumbbell lunges unbroken if possible; take short pauses if your form starts to break down.
- 3On Half-Kneeling Presses, avoid overarching the lower back by engaging your core and maintaining a neutral spine.
- 4Focus on proper breathing during the Assault Air Bike, using the exhale to push harder on each sprint.
Safety Considerations
Technical Focus
Maintain proper plank position during Renegade Rows to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min easy(Keep a light pace to warm up the legs and cardiovascular system.)
Mobility Work:
- 3 each side Hip Flexor Stretch(Focus on stretching the hip flexors before lunges.)
- 10 Shoulder Dislocates(Use a band or a PVC pipe for this stretch.)
- 10 Cat-Cow Stretches(Prepare the spine for the movements.)
Activation Sets:
2 rounds- 5 per side Renegade Rows (Light Weight)(Use lighter weights to activate the core.)
- 5 per leg Dumbbell Lunges (Light Weight)(Practice proper lunge form with reduced weight.)
- 5 per side Half-Kneeling Presses (Light Weight)(Warm up the shoulders and practice pressing motion.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
renegade rows
None
Weight: 52/28 lbs (24/13 kg)
- 2
dumbbell lunges
None
Weight: 52/28 lbs (24/13 kg)
- 3
half kneeling presses
None
Weight: 52/28 lbs (24/13 kg)
- 4
assault air bike
None
Scaled
Reduce weights by approximately 40%.
- 1
renegade rows
None
Weight: 39/21 lbs (18/9 kg)
- 2
dumbbell lunges
None
Weight: 39/21 lbs (18/9 kg)
- 3
half kneeling presses
None
Weight: 39/21 lbs (18/9 kg)
- 4
assault air bike
None