For TimeMetconBenchmark
Highway to Hell
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
5 mileAssault Air Bike
in 2 minute max intervals
After each 2-minute interval, if the 5-mile goal is not met, perform:
50Air Squat
50Push-Up
50AbMat Sit-Up
Coaching Tips
Strategy
- 1Pace the 5 miles on the Assault Bike; aim for a steady speed to avoid burning out before the 2-minute mark.
- 2If the bike distance isn't met in the interval, break up the 50 Air Squats and 50 Push-Ups into smaller sets (e.g., sets of 10-15) to manage fatigue.
- 3Use quick transitions between movements to maintain heart rate and momentum during the workout.
- 4Stay disciplined on sit-up form to ensure full range of motion, avoiding short-reps out of fatigue.
- 5Micro-rest during squats and push-ups to maintain form and prevent breakdown.
Safety Considerations
Technical Focus
Monitor for hip crease below the knee in squats and proper shoulder positioning in push-ups.
Recommended Warm-Up
General Warm-Up:
- 3 min at an easy pace Assault Air Bike Easy(Keep a steady but low effort.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each side Spinal Twist - 30 sec
Activation:
2 rounds- 10-15 Air Squats(Focus on form.)
- 5-10 Push-Ups(Keep body straight.)
- 10-15 Sit-Ups(Focus on pulling from the core.)
Scaling Options
Intermediate
Reduce effort and volume for a manageable workout.
- 1
assault air bike
Reduce distance to 4 miles.
- 2
air squat
Reduce to 40 reps.
- 3
push up
Reduce to 40 reps.
- 4
abmat sit up
Reduce to 40 reps.
Scaled
Make the workout achievable while maintaining fitness benefits.
- 1
assault air bike
Reduce distance to 3 miles.
- 2
air squat
Reduce to 30 reps.
- 3
push up
Knees on the ground or reduce to 30 reps.
- 4
abmat sit up
Reduce to 30 reps.