Assault Overhead Complex
Workout Details
AMRAP in 20 Minutes:
↳ 75/0 lbs (34/0 kg)
↳ 75/0 lbs (34/0 kg)
↳ 75/0 lbs (34/0 kg)
Coaching Tips
Strategy
- 1Keep a steady pace throughout the workout, as there is a significant volume of work.
- 2Consider breaking the overhead squats and lunges into smaller sets if you begin to fatigue—ex: 1-1 on overhead squats or 3-3 on lunges.
- 3Focus on form over speed, especially on snatches, to avoid injury. Use your legs and hips effectively to power the lift.
- 4Use the burpees as a way to recover your breath; a consistent but relaxed pace here is key.
- 5Make quick transitions between movements to maintain intensity without wasting time.
Safety Considerations
Technical Focus
Maintain proper overhead positioning in squats and lunges to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Air Bike - 5 min(Focus on maintaining a steady pace.)
Mobility:
- 10 reps Shoulder Dislocates(Use a band or a PVC pipe.)
- 10 reps per leg Hip Openers(Lunge position, reach up with the arm opposite the front leg.)
- 10 reps per leg Ankle Mobility Stretch(Dynamic ankle flexion and extension.)
Activation:
2 rounds- 5 reps Overhead Squat with PVC(Keep the bar overhead and focus on form.)
- 5 reps Squat Snatch with PVC(Focus on the movement pattern, not the weight.)
- 10 steps Walking Lunges(Bodyweight, keep torso upright.)
Scaling Options
Intermediate
Reduce the weight and/or reps slightly without compromising form.
- 1
overhead squat
Reduce weight to improve focus on technique.
Weight: 60/ lbs (27/ kg)
- 2
squat snatch
Reduce weight to work on snatch mechanics.
Weight: 60/ lbs (27/ kg)
- 3
overhead walking lunge
Reduce weight and/or perform as bodyweight.
Weight: 60/ lbs (27/ kg)
- 4
burpee
No modification.
- 5
assault air bike
No modification.
Scaled
Reduce the weight significantly and make movements more manageable.
- 1
overhead squat
Use a lighter bar or none.
Weight: 45/ lbs (20/ kg)
- 2
squat snatch
Use a lighter bar or no weight.
Weight: 45/ lbs (20/ kg)
- 3
overhead walking lunge
Perform as bodyweight if necessary.
Weight: 45/ lbs (20/ kg)
- 4
burpee
No modification.
- 5
assault air bike
No modification.