Assault On Linda
10-9-8-7-6-5-4-3-2-1
Workout Details
For Time:
10-9-8-7-6-5-4-3-2-1 reps of each:
1.5 x Bodyweight
Bodyweight
.75 x Bodyweight
Coaching Tips
Strategy
- 1Focus on steady pacing, especially on the Assault Bike to avoid early fatigue.
- 2Keep deadlifts unbroken but don’t hesitate to set the bar down if form breaks down.
- 3For bench presses, establish a rhythm and utilize a controlled descent to maintain tension.
- 4Power cleans should be executed with smooth transitions and utilize legs for lift-off rather than just arms.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and power cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Air Bike - 3 min
Mobility:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates with PVC(Use a band or PVC pipe.)
- 10 Cat-Cow Stretch(Focus on spinal mobility.)
Activation:
3 rounds- 5 Deadlift (light)(Use light weight for practice.)
- 5 Bench Press (light)(Focus on form and control.)
- 3 Power Clean (light)(Practice explosive movement.)
Scaling Options
Intermediate
Reduce weights to approximately 20% less than prescribed and ensure form is maintained.
- 1
deadlift
Reduce bodyweight to 1.25x for deadlifts.
Weight: 180/120 lbs (81.65/54.43 kg)
- 2
bench press
Reduce bodyweight for bench press accordingly.
Weight: 160/100 lbs (72.57/45.36 kg)
- 3
power clean
Reduce bodyweight to 0.65x for power cleans.
Weight: 120/80 lbs (54.43/36.29 kg)
Scaled
Reduce weights to approximately 40% less than prescribed and adjust the complexity of movements as necessary.
- 1
deadlift
Reduce bodyweight to 1.0x for deadlifts.
Weight: 120/80 lbs (54.43/36.29 kg)
- 2
bench press
Reduce bodyweight for bench press accordingly.
Weight: 100/60 lbs (45.36/27.22 kg)
- 3
power clean
Reduce bodyweight to 0.5x for power cleans.
Weight: 80/50 lbs (36.29/22.68 kg)