For TimeMetconBenchmark06:00
Assault Banger
Monostructural
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
40 calAssault Bike
30 for female
20 mBanger
Foot distance
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Pace the Assault Bike effort to avoid early fatigue; focus on consistent RPM.
- 2Keep track of your calories during the bike, aiming to hit the target without burning out.
- 3Transition smoothly from the bike to the Banger, allowing a brief moment to shake off any fatigue.
- 4On the Banger, focus on explosive movements without sacrificing form; maintain a tight core.
- 5Consider breaking down the 20 feet into smaller segments if you feel fatigued.
- 6Control your breathing, especially as you switch from a lower body focus to the upper body emphasis on the Banger.
Safety Considerations
Technical Focus
Monitor for proper posture and alignment during the Banger to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 2 min easy(Keep the effort light.)
Mobility Work:
- Hip Flexor Stretch - 30 sec per side(Target mobility in the hips.)
- 10 Shoulder Dislocates(Use a band or light PVC pipe.)
- 10 per side Thoracic Rotations(Focus on upper back mobility.)
Activation Mini-WOD:
2 rounds- 5 Banger(Practice form with lighter weight.)
- Assault Bike - 30 sec moderate effort(Increase intensity slightly.)
Scaling Options
Intermediate
Reduce Assault Bike calories and modify the Banger distance.
- 1
assault bike
30/20 calories
- 2
banger
15 feet
Scaled
Significantly reduce Assault Bike calories and Banger distance.
- 1
assault bike
20/15 calories
- 2
banger
10 feet