Assault Breakdown
Workout Details
AMRAP in 21 Minutes:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 25/15 lbs (11/7 kg)
Coaching Tips
Strategy
- 1Pace yourself in the first few minutes; aim for a steady, sustainable pace to last the entire duration.
- 2Keep the Squat Cleans and Thrusters unbroken if possible, but it’s okay to break them up into smaller sets if needed to maintain form.
- 3Transition quickly between movements, especially to the Assault Air Bike; have your feet ready to clip in for efficient starts.
- 4Consider breaking up the Push-Ups into sets of 5 to avoid fatigue in the shoulders, especially after the overhead work.
- 5For the Russian Twists, focus on form and control; don’t rush through them to ensure you're working the core effectively.
Safety Considerations
Technical Focus
Ensure proper form on lifts to avoid back strain and maintain core engagement during Russian Twists.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Air Bike - 1 min easy
Mobility:
- 10 reps Shoulder Dislocates
- 30 sec per side Hip Flexor Stretch
- 10 reps Cat-Cow Stretch(Focus on spinal mobility.)
Activation:
2 rounds- 5 reps Light Barbell Deadlift
- 5 reps Push-Up
- 10 per side Russian Twist
Scaling Options
Intermediate
Reduce weight by ~20% and scale volume for Push-Ups as needed.
- 1
squat clean
Weight: 110/75 lbs (50/34 kg)
- 2
thruster
Weight: 110/75 lbs (50/34 kg)
- 3
bent over row
Weight: 110/75 lbs (50/34 kg)
- 4
push up
Knee Push-Ups
- 5
russian twist
Weight: 20/10 lbs (9/5 kg)
Scaled
Reduce weight by ~40%, use band assistance for Push-Ups if needed, and decrease Russian Twist weight accordingly.
- 1
squat clean
Weight: 80/55 lbs (36/25 kg)
- 2
thruster
Weight: 80/55 lbs (36/25 kg)
- 3
bent over row
Weight: 80/55 lbs (36/25 kg)
- 4
push up
Banded Push-Ups
- 5
russian twist
Weight: 15/8 lbs (7/4 kg)