For TimeMetconBenchmark
Assault Odyssey
4 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds for Time:
30Ground-to-Overhead
↳ 45/25 lbs (20/11 kg)
15Toes-to-Bar
15Box Jump
30/24 in box
30 calAssault Air Bike
Coaching Tips
Strategy
- 1Break the Ground-to-Overheads into manageable sets (e.g., 10-10-10) to maintain form and energy.
- 2Try to keep Toes-to-Bars unbroken if possible; focus on engaging your core throughout the movement.
- 3Consider stepping down from the Box Jumps instead of jumping down to reduce impact on landing.
- 4Optimize transitions between movements to save time; keep equipment close together.
- 5Pace yourself on the Assault Air Bike to maintain a steady calorie burn without burning out.
Safety Considerations
Technical Focus
Ensure proper form on box jumps to prevent ankle injuries.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Focus on getting the heart rate up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up hips, especially for box jumps.)
- 10-15 Shoulder Dislocates - 1 min(Use a band or PVC, focusing on range of motion.)
- 30 sec each side Hamstring Stretch - 30 sec(Prepare legs for explosive movements.)
Activation:
2 rounds- 5 Ground-to-Overhead(Use a lighter weight.)
- 5 Box Jump(Focus on soft landings.)
- 5 Toes-to-Bar (or strict knee raises for scaling)(Build core engagement.)
Scaling Options
Intermediate
Reduce weight and height for box jumps, reduce volume for Toes-to-Bar.
- 1
ground to overhead
Weight: 35/20 lbs (15.9/9.1 kg)
- 2
toes to bar
Knees-to-Elbows
- 3
box jump
Lower box height to 24/20 inches
- 4
assault air bike
30 cal becomes 20 cal.
Scaled
Significantly reduce weights and simplify movements.
- 1
ground to overhead
Weight: 25/15 lbs (11.3/6.8 kg)
- 2
toes to bar
Knees-to-Chest
- 3
box jump
Box Step-Ups on a lower box.
- 4
assault air bike
30 cal becomes 15 cal.