Assault Man Maker
5 Rounds
Workout Details
5 Rounds for Time:
↳ 35/20 lbs (16/9 kg)
↳ 35/20 lbs (16/9 kg)
Coaching Tips
Strategy
- 1Pace your effort on the Assault Air Bike to avoid burning out early.
- 2Focus on maintaining a steady rhythm during Pull-Ups; consider breaking them into sets if needed.
- 3Keep the Dumbbell Lunges unbroken but rest if necessary after each round to maintain form.
- 4Utilize a strong core during Sit-Ups to maximize efficiency and speed.
- 5Transition quickly between movements but prioritize form over speed to reduce injury risk.
Safety Considerations
Technical Focus
Ensure proper form during Man Makers to avoid strain on the back and shoulders.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Bike Easy(Low intensity to raise heart rate.)
Mobility:
- 5 per side Shoulder Stretch(Focus on shoulders for Man Makers.)
- 5 per side Hip Flexor Stretch(Important for lunges.)
- 10 Torso Twists(Loosen spinal rotation.)
Activation:
2 rounds- 10 Air Squats(Ensure proper squatting form preparing for lunges.)
- 5-10 Push-Ups(Activate chest and triceps, similar to Man Makers.)
- 10 Band Pull-Aparts(Warm up back muscles for Pull-Ups.)
Scaling Options
Intermediate
Reduce weights and modify movements for capability.
- 1
man maker
Use lighter dumbbells.
Weight: 28/15 lbs (12.7/6.8 kg)
- 2
pull up
Banded Pull-Ups or Ring Rows.
- 3
assault air bike
Reduce calories to 10.
- 4
dumbbell lunge
Use lighter dumbbells.
Weight: 28/15 lbs (12.7/6.8 kg)
- 5
sit up
Decrease reps to 20.
Scaled
A more approachable option, reducing complexity and weight.
- 1
man maker
Use lighter dumbbells and simplify the movement.
Weight: 20/10 lbs (9.1/4.5 kg)
- 2
pull up
Ring Rows or Jumping Pull-Ups.
- 3
assault air bike
Reduce calories to 5.
- 4
dumbbell lunge
Bodyweight Lunges or Air Lunges.
- 5
sit up
Decrease reps to 15 or perform plank holds instead.