Assault Man Eater
Descending
Workout Details
5 Rounds For Time
100/80/60/40/20 reps per round
↳ 35/25 lbs (16/11 kg)
75/60/45/30/15 reps per round
50/40/30/20/10 calories per round
↳ 20/15 lbs (9/7 kg)
30/24/18/12/6 2-count per round
20/16/12/8/4 reps per round, bodyweight weight
Coaching Tips
Strategy
- 1Scale the Dumbbell weight if form breaks down, especially during the Ground-to-Overheads.
- 2For the Russian Twists, maintain a strong core and avoid rounding the back; perform them controlled for best effect.
- 3Break the Single-Unders into manageable sets as fatigue sets in to maintain speed and form throughout the round.
- 4Pace yourself on the Assault Air Bike, focusing on a consistent effort rather than going all out at the start.
- 5During Deadlifts, focus on hip hinge mechanics to prevent injury and inefficiencies.
Safety Considerations
Technical Focus
Ensure proper form during Dumbbell Ground-to-Overhead to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility Work:
- 10 per side Hip Openers
- 10 Shoulder Dislocations
- 10 Cat-Cow Stretch
Activation Sets:
3 rounds- 5 Dumbbell Ground-to-Overhead (Light)
- 5 Bodyweight Deadlifts
- 10 Single-Under
Scaling Options
Intermediate
Reduce weights and reps for a more manageable challenge.
- 1
single under
Keep reps same
- 2
dumbbell ground to overhead
Reduce weight to 2x28/20 lbs
Weight: 28/20 lbs (13/9 kg)
- 3
assault air bike
Keep calories same
- 4
russian twist
Reduce weight to 15/10 lbs
Weight: 15/10 lbs (7/5 kg)
- 5
deadlift
Bodyweight deadlifts remain
Scaled
Significantly reduce weights and reps for accessibility.
- 1
single under
40/30/20/10/5 reps
- 2
dumbbell ground to overhead
Reduce weight to 2x20/15 lbs
Weight: 20/15 lbs (9/7 kg)
- 3
assault air bike
Keep calories at 30/25/20/15/10
- 4
russian twist
Bodyweight, no weight used
- 5
deadlift
Bodyweight deadlifts remain