For TimeMetconBenchmark
Assault 5 Star Power
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Push Press
↳ 135/95 lbs (61/43 kg)
10Power Curl
↳ 135/95 lbs (61/43 kg)
10Bent-Over Row
↳ 135/95 lbs (61/43 kg)
10Ground Press
↳ 135/95 lbs (61/43 kg)
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Air Bike to avoid blowing up your heart rate before lifting.
- 2Break the barbell movements into smaller sets if needed, such as 5 and 5, to maintain form and efficiency.
- 3Focus on using your legs to drive the Push Press and Ground Press for maximum power.
- 4Transition quickly between movements to keep your heart rate up but be cautious about rushing.
- 5Keep your core tight during the Bent-Over Row to protect your lower back.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during presses to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike(Focus on a moderate pace.)
Mobility:
- 30 sec each arm Shoulder Stretch(Open up shoulder flexors.)
- 30 sec each side Hip Opener(Enhance hip mobility for better squats.)
- 30 sec Torso Twists(Increase spinal flexibility.)
Activation:
2 rounds- 5-8 Push Press (light weight)(Focus on form and engaging shoulders.)
- 5-8 Bent-Over Row (light weight)(Engage the back and keep core tight.)
- 10 Calorie Assault Air Bike(Increase intensity to prepare for the WOD.)
Scaling Options
Intermediate
Reduce the weight for each barbell movement by ~20%.
- 1
push press
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce the weight for each barbell movement by ~40%.
- 1
push press
Weight: 80/55 lbs (36/25 kg)