Assault Downhill
Workout Details
AMRAP in 30 Minutes:
↳ 45/25 lbs (20/11 kg)
↳ 185/115 lbs (84/52 kg)
Coaching Tips
Strategy
- 1Consider breaking the ground-to-overhead and bench press into smaller sets to maintain form throughout the WOD.
- 2Pace on the Assault Air Bike; steady and controlled effort will prevent early burnout.
- 3Focus on efficient hip drive during ground-to-overheads; use your legs to lift and press.
- 4For knees-to-elbows, ensure you pull your knees high without swinging your body to avoid injury.
- 5Keep pull-ups smooth and controlled, consider using a kipping technique to maintain speed.
Safety Considerations
Technical Focus
Maintain a neutral spine during ground-to-overheads and bench presses.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Focus on a moderate pace to increase heart rate.)
Mobility:
- 15-30 sec Triceps Stretch - 15-30 sec(Stretch shoulders and upper body.)
- 15-30 sec Hip Flexor Stretch - 15-30 sec(Loosen up hips for ground-to-overheads.)
- 5-10 per side T-Spine Rotation - 30 sec(Improve thoracic mobility for better overhead position.)
Activation:
2 rounds- 5-10 Ground-to-Overhead (PVC)(Use a PVC pipe for light reps.)
- 5-10 Knees-to-Elbows (kip)(Focus on controlling the movement.)
- 10-15 Push-Ups(Stimulate pressing muscles before bench press.)
Scaling Options
Intermediate
Reduce loads and modify movements where necessary.
- 1
assault air bike
Maintain calories as prescribed.
- 2
ground to overhead
Reduce weight.
Weight: 35/15 lbs (/ kg)
- 3
knees to elbows
Knees-to-chest or hanging knee raises.
- 4
bench press
Reduce weight.
Weight: 135/85 lbs (/ kg)
- 5
pull up
Banded pull-ups max effort.
Scaled
Low load and modified movements for beginners.
- 1
assault air bike
Maintain calories as prescribed.
- 2
ground to overhead
Use a lighter load or dumbbells.
Weight: 25/10 lbs (/ kg)
- 3
knees to elbows
Leg raises or lying knee tucks.
- 4
bench press
Use a lighter barbell or dumbbells.
Weight: 75/45 lbs (/ kg)
- 5
pull up
Use ring rows or assisted pull-ups.