For TimeMetconBenchmark
Assault Rapid-Fire
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Renegade Row
↳ 65/35 lbs (29/16 kg)
10Dumbbell Lunge
↳ 65/35 lbs (29/16 kg)
5Half-Kneeling Press
↳ 65/35 lbs (29/16 kg)
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself across all 5 rounds; avoid going too hard in the first round to maintain performance.
- 2Consider breaking the Renegade Rows into sets of 2 or 3 to maintain form, especially if fatigue sets in.
- 3Focus on your breathing during the Dumbbell Lunges to keep controlled and steady.
- 4Keep the Half-Kneeling Presses efficient; maintain a strong and stable base with your pelvis tucked in.
- 5Use the Assault Air Bike as a recovery part of the work, cycling steadily to manage your heart rate.
Safety Considerations
Technical Focus
Maintain a stable core during the Renegade Rows to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Easy Bike - 2 min(Start easy, match cardio to the Assault Bike effort level.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec/side Hip Flexor Stretch
- 5/side Thoracic Spine Rotations(Focus on rotation.)
Activation Set: 2 Rounds of:
2 rounds- : Renegade Row (Light Dumbbells)(Focus on core stability.)
- : Dumbbell Lunge (Light Dumbbells)(Focus on balance and control.)
- : Half-Kneeling Press (Light Dumbbells)(Focus on strong pressing motion.)
- : Air Bike Easy Effort - 1 min(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce weights and reps slightly for efficiency.
- 1
renegade row
Reduce weight
Weight: 50/25 lbs (22.7/11.3 kg)
- 2
dumbbell lunge
Reduce weight
Weight: 50/25 lbs (22.7/11.3 kg)
- 3
half kneeling press
Reduce weight
Weight: 50/25 lbs (22.7/11.3 kg)
- 4
assault air bike
Calorie reduction to 8 per round
Scaled
Significantly reduce weights and simplify movements.
- 1
renegade row
Reduce weight
Weight: 40/20 lbs (18.1/9.1 kg)
- 2
dumbbell lunge
Reduce weight
Weight: 40/20 lbs (18.1/9.1 kg)
- 3
half kneeling press
Reduce weight
Weight: 40/20 lbs (18.1/9.1 kg)
- 4
assault air bike
Calorie reduction to 5 per round