For TimeMetconBenchmark
Assault Reduction
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Round 1:
30 calAssault Air Bike
24Lunges
18Push-Ups
12Front Squats
↳ 185/135 lbs (84/61 kg)
Round 2:
25 calAssault Air Bike
20Lunges
15Push-Ups
10Front Squats
↳ 185/135 lbs (84/61 kg)
Round 3:
20 calAssault Air Bike
16Lunges
12Push-Ups
8Front Squats
↳ 185/135 lbs (84/61 kg)
Round 4:
15 calAssault Air Bike
12Lunges
9Push-Ups
6Front Squats
↳ 185/135 lbs (84/61 kg)
Round 5:
10 calAssault Air Bike
8Lunges
6Push-Ups
4Front Squats
↳ 185/135 lbs (84/61 kg)
Round 6:
5 calAssault Air Bike
4Lunges
3Push-Ups
2Front Squats
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself in the Assault Bike segments; manage your breathing as you transition to the next movement.
- 2Aim to keep Lunges unbroken but take brief pauses if necessary to maintain form.
- 3For Push-Ups, break them into smaller sets if you start feeling fatigued to maintain form.
- 4The Front Squats will be taxing, so focus on maintaining a tight core and upright torso throughout the movement.
- 5Use the lighter rep counts in the later rounds to recover or increase intensity as you get through the last rounds.
Safety Considerations
Technical Focus
Ensure proper squat depth on Front Squats to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Assault Air Bike - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec
- Chest Opener - 30 sec(Open arms wide and stretch.)
- Ankle Circles - 30 sec(Move through full range of motion.)
Activation Work:
2 rounds- 5 each leg Lunges
- 5 Push-Ups
- 5 (unweighted) Front Squats(Focus on form.)
Scaling Options
Intermediate
Reduce weight and reps slightly.
- 1
front squats
Weight: 150/100 lbs (68/45 kg)
Scaled
Consider reducing the reps and weight significantly.
- 1
front squats
Weight: 110/75 lbs (50/34 kg)