For TimeMetconBenchmark
Rise Above
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
15 calAssault Bike
30Overhead Lunge
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Focus on consistent pacing on the Assault Bike to avoid burning out early.
- 2Break up the Overhead Lunges into manageable sets if needed (e.g., 10-5-5).
- 3Maintain a tight core and engaged shoulders during lunges to protect your back.
- 4Use a quick transition between the Assault Bike and lunges to keep heart rate elevated.
- 5Stay mindful of form throughout to prevent any injuries, especially during overhead movements.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid back strain.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 2-3 min Assault Bike (easy pace) - 2-3 min(Focus on warming up the legs and increasing heart rate.)
Mobility: 2-3 min
- 5 each side Shoulder Stretch(Use a wall or a partner to deepen the stretch.)
- 5 each side Hip Flexor Stretch(Kneel and push forward into the stretch.)
- 10 per side Ankle Mobility Drills(Focus on improving ankle flexibility for lunges.)
Activation: 3-4 min
2 rounds- 5 each leg Overhead Lunge (light weight)(Use a light barbell or PVC to practice form.)
- 30 sec hard, 30 sec easy Short Sprints on Bike - 30 sec(Focus on getting the legs moving quickly.)
Scaling Options
Intermediate
Reduce the weights for lunges to improve form and speed.
- 1
overhead lunge
Overhead Lunge
Weight: 60/45 lbs (27/20 kg)
- 2
assault bike
Scaled
Further reduce weight and provide modification options for lunges.
- 1
overhead lunge
Overhead Lunge using a lighter weight or a plate.
Weight: 45/35 lbs (20/16 kg)
- 2
assault bike
Reduce calorie count on the Assault Bike to 10 calories.