For TimeMetconBenchmark
Assault Baseline
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
60 calAssault Air Bike
50Air Squat
40AbMat Sit-Up
30Push-Up
20Pull-Up
10Burpee
Coaching Tips
Strategy
- 1Start with a strong effort on the Assault Bike to get your heart rate up, but avoid going all out to save energy for the remaining movements.
- 2Break up Air Squats into manageable sets if needed to avoid muscle fatigue, aiming for 10-15 reps per set.
- 3Maintain a steady pace on AbMat Sit-Ups, focusing on quality of movement to avoid lower back strain.
- 4For Push-Ups, keep your body in a straight line; consider knee push-ups for fatigue management.
- 5On Pull-Ups, utilize a slight kipping motion if comfortable, leveraging your hips to assist in the pull.
- 6Strive to keep Burpees efficient; perform them in a fluid motion to conserve energy.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement and body alignment during Pull-Ups and Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Assault Air Bike - 2-3 min(Warm up with light resistance.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Stretch hips and quads.)
- 5-10 Shoulder Dislocates(Using PVC or towel to improve shoulder mobility.)
- 5-10 Cat-Cow Stretch(Loosen up the spine and core.)
Activation:
2 rounds- 10 Air Squat(Focus on full range of motion.)
- 10 Sit-Ups(Engage your core actively.)
- 5-10 Push-Ups(Warm up the shoulders and chest.)
Scaling Options
Intermediate
Reduce reps and difficulty for Pull-Ups and Push-Ups.
- 1
assault air bike
maintain same calories
- 2
air squat
maintain same reps
- 3
abmat sit up
maintain same reps
- 4
push up
knee push-ups
- 5
pull up
Banded Pull-Ups
- 6
burpee
maintain same reps
Scaled
Significantly reduce reps for greater accessibility.
- 1
assault air bike
maintain same calories
- 2
air squat
35 reps
- 3
abmat sit up
30 reps
- 4
push up
Incline Push-Ups
- 5
pull up
Ring Rows
- 6
burpee
5 Burpees