For TimeMetconBenchmark
The Big Push
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Calorie Assault Air Bike
Thruster
↳ 95/65 lbs (43/29 kg)
Bar-Facing Burpee
Coaching Tips
Strategy
- 1Pace the calorie Assault Air Bike to avoid burnout, especially if you struggle with higher rep sets after.
- 2Break the thrusters into manageable sets (e.g., 5s or 3s) to maintain form; no single set should push you to failure.
- 3Aim for steady transitions between exercises, particularly after bar-facing burpees. Grab a quick breath and reset before the next movement.
- 4For the last few rounds, focus on maintaining your speed and technique on the bike and during the thrusters, rather than just rushing through reps.
- 5Stay consistent in your burpee rhythm, and consider using a step-back and step-up approach if the jump is tiring.
Safety Considerations
Technical Focus
Ensure proper form during thrusters to avoid shoulder and back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike (easy pace) - 2 min
Mobility:
- 10-15 reps Shoulder Dislocates(Use a PVC pipe or broomstick.)
- 30 sec each side Hip Flexor Stretch
- 30 sec Squat Holds
Activation:
2 rounds- 5-8 reps Light Thrusters with Empty Barbell or PVC
- 5-8 reps Bar-Facing Burpees (slow pace)(Focus on smooth movement.)
- 30 sec Assault Bike (increased pace)(Increase intensity.)
Scaling Options
Intermediate
Reduce the weights and modify movements as necessary.
- 1
thruster
Reduce weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
- 2
calorie assault air bike
Reduce calories to 75% of prescribed reps.
- 3
bar facing burpee
Perform regular burpees instead of bar-facing if necessary.
Scaled
Lighter weights and movement modifications for beginners.
- 1
thruster
Use lighter weights for thrusters.
Weight: 45/35 lbs (20/16 kg)
- 2
calorie assault air bike
Reduce calories on the bike to 50% of prescribed reps.
- 3
bar facing burpee
Perform step-back and step-up burpees.