Assault Burnout
10 Rounds
Workout Details
10 Rounds for Time:
↳ 85/53 lbs (39/24 kg)
↳ 85/53 lbs (39/24 kg)
30/24 in box
Coaching Tips
Strategy
- 1Break the Kettlebell Thrusters into smaller sets if needed (2-3 reps at a time)
- 2Aim for consistent pacing on the Kettlebell Sumo Deadlift High-Pulls to avoid grip fatigue
- 3Plan transitions between movements carefully to maintain an efficient workflow
- 4Stay focused on maintaining form, especially when fatigued during Burpee Box Jumps
- 5On the Assault Air Bike, control your output to not spike heart rate too high initially
Safety Considerations
Technical Focus
Ensure proper squat depth during thrusters; monitor shoulder stability.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Set a light pace to warm up the body)
Mobility:
- 5 Hip Flexor Stretch - 30 sec(Focus on the hips)
- 10 Shoulder Dislocations - 30 sec(Use a band or light dowel)
- 5 each leg Ankle Mobility - 30 sec(Rock back and forth to loosen ankles)
Activation:
3 rounds- 5 Kettlebell Thruster (Light Weight)(Use lighter weight or just the kettlebell to focus on form)
- 5 Kettlebell Sumo Deadlift High-Pull (Light Weight)(Maintain good posture while lifting)
- 5 Burpees(Get into the motion of burpees to warm up)
Skill Practice:
- Box Jumps - 1 min(Practice technique and control on the box)
- Air Bike (Easy Pace) - 1 min(Get accustomed to the Air Bike at a light resistance)
Scaling Options
Intermediate
Reduce kettle weights to ~20% lighter and box height.
- 1
kettlebell thruster
Use lighter kettlebells
Weight: 68/42 lbs (31/19 kg)
- 2
kettlebell sumo deadlift high pull
Use lighter kettlebells
Weight: 68/42 lbs (31/19 kg)
- 3
burpee box jump
Use a lower box height (24/20 in) for safety
- 4
assault air bike
Pace bike at a lower intensity for calorie count.
Scaled
Reduce kettlebell weights to ~40% lighter and further lower box height.
- 1
kettlebell thruster
Use significantly lighter kettlebells
Weight: 51/32 lbs (23/15 kg)
- 2
kettlebell sumo deadlift high pull
Use significantly lighter kettlebells
Weight: 51/32 lbs (23/15 kg)
- 3
burpee box jump
Step-ups instead of jumps for safety and control
- 4
assault air bike
Complete the required calories with a very light resistance.