For TimeMetconBenchmark
Assault Pyramid
3-6-9-12-15-12-9-6-3
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Burpee
Knees-to-Elbows
Calorie Assault Air Bike
Coaching Tips
Strategy
- 1Pace yourself on the burpees to maintain stamina throughout the workout.
- 2Break the clean and jerk into manageable sets if needed to avoid fatigue, especially as you reach higher reps.
- 3Use a steady rhythm on the Assault Bike; aim for consistent calorie output rather than sprinting too hard and burning out early.
- 4Keep transitions quick between movements to minimize rest time, especially during the ladder progression.
- 5Focus on stability and control during knees-to-elbows; avoid swinging to maximize core engagement.
Safety Considerations
Technical Focus
Ensure proper clean and jerk form to prevent shoulder strain and lower back injury.
Recommended Warm-Up
General Warm-Up:
- cal Assault Bike Easy Pace - 2 min easy
Mobility Work:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Wrist Stretch - 30 sec
Activation Circuit:
2 rounds- 5 Light Clean-and-Jerk (with empty barbell)(Focus on technique.)
- 5 Burpee(Maintain a steady pace.)
- 5 Knees-to-Elbows(Focus on pulling with your core.)
Scaling Options
Intermediate
Reduce weight and modify movements as needed.
- 1
clean and jerk
Reduce weight to 110/70 lbs
Weight: 110/70 lbs (50/32 kg)
- 2
burpee
Standard movement
- 3
knees to elbows
Knees to Chest
- 4
calorie assault air bike
Calorie Assault Bike
Scaled
Significantly reduce weight and simplify movements.
- 1
clean and jerk
Reduce weight to 80/55 lbs
Weight: 80/55 lbs (36/25 kg)
- 2
burpee
Standard movement
- 3
knees to elbows
Knee Raise on Pull-Up Bar
- 4
calorie assault air bike
Calorie Assault Bike