For TimeMetconBenchmark
Assault Flatline
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
60 calStanding Assault Air Bike
50Squat Clean
↳ 135/95 lbs (61/43 kg)
40GHD Sit-Up
30Handstand Push-Up
20Chest-to-Bar Pull-Up
10Bar Over Burpee
Coaching Tips
Strategy
- 1Start with a moderate pace on the Assault Bike; focus on efficiency and breathing.
- 2Break the Squat Cleans into manageable sets (e.g., 10s or 5s) to maintain form and avoid fatigue.
- 3Keep transitions between movements quick to maximize overall time efficiency.
- 4For Handstand Push-Ups, consider a wall for support and kick up with control; practice strict strength if strict reps are difficult.
- 5Use a kip for Chest-to-Bar Pull-Ups to save energy for later movements.
- 6Ensure you’re landing softly and maintaining good posture during Bar Over Burpees.
Safety Considerations
Technical Focus
Maintain proper core alignment during GHD sit-ups to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min(Focus on light intensity.)
Mobility Drill:
- 10 each side Shoulder Stretch - 30 sec(Loosen shoulders for handstand push-ups.)
- 10 each leg Hip Flexor Stretch - 30 sec(Prepare for squat cleans.)
- 5 Cat-Cow Stretch - 1 min(Activate spine and core.)
Activation Circuit:
2 rounds- 10 Air Squats(Warm up squatting motion.)
- 5 Push-Ups(Engage chest and triceps.)
- 5 Kipping Pull-Ups(Prepare for pull-ups.)
Scaling Options
Intermediate
Reduce weight by ~20% on the Squat Cleans; scale pull-ups to banded or jumping versions.
- 1
squat clean
Reduce the weight to 80% of RX
Weight: 108/76 lbs (49/34 kg)
- 2
chest to bar pull up
Use banded pull-ups
- 3
handstand push up
Scale to donkey kicks or incline push-ups
Scaled
Reduce weight by ~40% on the Squat Cleans; scale to ring rows instead of pull-ups.
- 1
squat clean
Reduce weight to 60% of RX
Weight: 81/57 lbs (37/26 kg)
- 2
chest to bar pull up
Scale to ring rows
- 3
handstand push up
Pike push-ups instead of handstand push-ups