For TimeMetconBenchmark
Assault Uptempo
5 Rounds
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
15Sumo Deadlift High-Pulls
↳ 95/65 lbs (43/29 kg)
30 calAssault Air Bike
45AbMat Sit-Ups
60Single-Unders
Coaching Tips
Strategy
- 1Pace yourself during the Assault Air Bike; it should feel challenging but sustainable over five rounds.
- 2Keep the Sumo Deadlift High-Pulls unbroken if possible; focus on form to avoid fatigue.
- 3Consider breaking the AbMat Sit-Ups into sets of 15 to manage fatigue while maintaining good form.
- 4For the Single-Unders, keep a steady rhythm; if you feel tripped up, pause briefly and reset your form.
- 5Use efficient transitions between movements to save time, especially after the Assault Air Bike.
Safety Considerations
Technical Focus
Ensure the back remains straight and the hips drop properly during the sumo deadlift high-pulls.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min(Warm-up at a comfortable pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each leg(Stretch to loosen the hips.)
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- 10 Cat-Cow Stretch(Warm up the spine.)
Activation:
2 rounds- 5 Sumo Deadlift High-Pulls (light weight)(Use light weights for activation.)
- 30 Single-Unders(Focus on form.)
- 30 sec Plank(Engage the core.)
Scaling Options
Intermediate
Reduce weights and reps moderately.
- 1
sumo deadlift high pulls
Weight: 75/55 lbs (34/25 kg)
- 2
assault air bike
- 3
abmat sit ups
- 4
single unders
30 Single-Unders
Scaled
Reduce weights and reps significantly.
- 1
sumo deadlift high pulls
Weight: 45/35 lbs (20/16 kg)
- 2
assault air bike
- 3
abmat sit ups
25 AbMat Sit-Ups
- 4
single unders
30 Single-Unders