For TimeMetconBenchmark
Assault Quest
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Handstand Push-Up
10Box Jump
24/20 in
15Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
20 calAssault Air Bike
25AbMat Sit-Up
30Single-Under
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Air Bike to minimize fatigue for the next movements.
- 2Complete the Handstand Push-Ups unbroken if possible; otherwise, consider breaking them into manageable sets.
- 3Focus on landing softly and fully extending hips at the top of the Box Jumps to maximize efficiency and safety.
- 4Keep the bar close to your body during Sumo Deadlift High-Pulls to maximize power and minimize back strain.
- 5During the AbMat Sit-Ups, focus on controlled movements to engage the core effectively without sacrificing form.
- 6Utilize smooth and steady rhythm during Single-Unders to avoid tripping and maintain momentum.
Safety Considerations
Technical Focus
Ensure proper head and neck position during Handstand Push-Ups to avoid strain.
Recommended Warm-Up
Warm-up on the Bike:
- 2 min easy Assault Air Bike - 2 min easy(Focus on warming up the body.)
Mobility for Shoulders and Hips:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 (5 each side) Hip Flexor Stretch(Hold each stretch for 2-3 seconds.)
- 10 (5 each side) Ankle Mobility Stretch(Focus on both feet.)
Activation Movements:
2 rounds- 5 Kipping Handstand Push-Ups(Focus on rhythm.)
- 10 (5 each leg) Box Step-Ups(Use a lower box.)
- 8 Sumo Deadlifts (light weight)(Lightweight to practice form.)
Scaling Options
Intermediate
Reduce weights and modify movements where necessary.
- 1
handstand push up
Pike Push-Ups
- 2
box jump
Box Step-Ups (24/20 in)
- 3
sumo deadlift high pull
Weight: 76/52 lbs (34.5/23.5 kg)
- 4
assault air bike
15 calorie bike
- 5
abmat sit up
Sit-Ups without AbMat
- 6
single under
Single-Unders (reduce reps to 20)
Scaled
Significantly reduce reps and modify all movements.
- 1
handstand push up
Banded Handstand Push-Ups
- 2
box jump
Box Step-Ups (lower height or perform Box Step-Downs)
- 3
sumo deadlift high pull
Weight: 57/38 lbs (25.5/17 kg)
- 4
assault air bike
10 calorie bike
- 5
abmat sit up
AbMat Sit-Ups (reduced to 15)
- 6
single under
Single-Unders (reduce to 15)