Assault Gladiator
3 Rounds
Workout Details
3 Rounds for Time:
↳ 45/25 lbs (20/11 kg)
24/20 in box
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace the Assault Air Bike; avoid going out too fast to keep energy for the subsequent movements.
- 2Keep walking lunges unbroken; it will help maintain core and leg engagement throughout the WOD.
- 3Focus on quick transitions, especially off the bike and between movements, to save time without exhausting yourself.
- 4Consider breaking the snatches into sets of 1-2 reps to maintain form if fatigue sets in.
- 5Monitor your breathing, especially during push-ups and box jumps, to maintain stamina throughout.
Safety Considerations
Technical Focus
Control form and breathing, especially on explosive movements like snatches and high pulls.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike
Mobility Stretching:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates
- 30 sec each side Ankle Mobility
Activation:
2 rounds- 10 reps each side Lunges
- 5-10 Push-Ups
- 5 each leg Box Step-Ups
- 5-10 Sumo High Pull with Light Weight
- 5-10 Front Squats with Light Weight
Scaling Options
Intermediate
Reduce weights by about 20% and allow for slower pace during high-intensity movements.
- 1
overhead walking lunge
Reduce weights for overhead.
Weight: 35/20 lbs (15.9/9.1 kg)
- 2
sumo deadlift high pull
Used lighter weights.
Weight: 115/75 lbs (52.2/34 kg)
- 3
front squat
Used lighter weights.
Weight: 115/75 lbs (52.2/34 kg)
- 4
snatch
Used lighter weights.
Weight: 115/75 lbs (52.2/34 kg)
Scaled
Reduce weights by about 40% and allow for more time on lower intensity exercises or bodyweight alternatives.
- 1
overhead walking lunge
Bodyweight or reduce overhead weight.
Weight: 25/15 lbs (11.3/6.8 kg)
- 2
sumo deadlift high pull
Used lighter weights.
Weight: 85/55 lbs (38.6/24.9 kg)
- 3
front squat
Used lighter weights.
Weight: 85/55 lbs (38.6/24.9 kg)
- 4
snatch
Used lighter weights.
Weight: 85/55 lbs (38.6/24.9 kg)