Assault Mad Ball
Workout Details
AMRAP in 20 Minutes:
↳ 20/16 lbs (9/7 kg)
↳ 20/16 lbs (9/7 kg)
Coaching Tips
Strategy
- 1Break the Medicine Ball Cleans into 2 sets of 5 if needed to maintain form.
- 2Focus on explosive transitions between movements, especially from Medicine Ball Burpees to Push-Ups.
- 3Use your legs during Russian Twists to keep your core engaged without excessive strain.
- 4Control your breathing during the Assault Air Bike for better endurance.
- 5Avoid kipping on Pull-Ups if you're fatigued to keep form in check.
Safety Considerations
Technical Focus
Maintain proper form on the Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rowing or Ski Erg - 3 min
Mobility:
- 10 Shoulder Dislocates with PVC
- 10 each side Hip Openers(Focus on stretching the hips.)
- 10 each side Ankle Mobility Stretches
Activation:
2 rounds- 5-10 Medicine Ball Cleans (light)
- 5-10 Push-Ups (on Medicine Ball if comfortable)
- 10 Bodyweight Squats
Scaling Options
Intermediate
Reduce load and modify moves for intensity management.
- 1
medicine ball clean
Reduce the weight of the medicine ball.
Weight: 16/12 lbs (7/5 kg)
- 2
medicine ball burpee
Modify burpees to step back instead of jumping.
- 3
medicine ball push up
Perform Push-Ups from the knees.
- 4
russian twist
Lower the weight of the medicine ball.
Weight: 10/8 lbs (5/4 kg)
- 5
pull up
Banded Pull-Ups.
- 6
assault air bike
Reduce calories to 5.
Scaled
Further reduce load and intensity for foundational work.
- 1
medicine ball clean
Use a lighter ball or just mimic the motion.
Weight: 12/8 lbs (5/4 kg)
- 2
medicine ball burpee
Perform a step back push-up instead.
- 3
medicine ball push up
Perform Push-ups on an elevated surface.
- 4
russian twist
Perform without added weight.
- 5
pull up
Ring Rows.
- 6
assault air bike
Reduce calories to 3.