For TimeMetconBenchmark
Assault Reduction
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Round 1:
30 calAssault Air Bike
24Lunge
18Push-Up
12Front Squat
↳ 185/135 lbs (84/61 kg)
Round 2:
25 calAssault Air Bike
20Lunge
15Push-Up
10Front Squat
↳ 185/135 lbs (84/61 kg)
Round 3:
20 calAssault Air Bike
16Lunge
12Push-Up
8Front Squat
↳ 185/135 lbs (84/61 kg)
Round 4:
15 calAssault Air Bike
12Lunge
9Push-Up
6Front Squat
↳ 185/135 lbs (84/61 kg)
Round 5:
10 calAssault Air Bike
8Lunge
6Push-Up
4Front Squat
↳ 185/135 lbs (84/61 kg)
Round 6:
5 calAssault Air Bike
4Lunge
3Push-Up
2Front Squat
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself on the bike, especially in the first rounds, to avoid burning out early.
- 2Focus on unbroken sets for lunges and push-ups; consider breaking the squats into smaller sets if needed.
- 3Immediately transition from the bike to lunges to keep your heart rate up; minimize any downtime.
- 4Consider using shorter rep sets on the push-ups if you struggle to maintain form towards the end of the rounds.
- 5Utilize proper breathing techniques to help manage fatigue, particularly during high-rep rounds.
Safety Considerations
Technical Focus
Ensure proper squat form to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Air Bike
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- Ankle Mobility Stretch - 30 sec each side
Activation Work:
2 rounds- 10 Air Squats
- 6 each leg Bodyweight Lunges
- 5 Push-Ups
Scaling Options
Intermediate
Reduce weight and reps slightly for more manageable workload.
- 1
front squat
Weight: 150/105 lbs (68/48 kg)
Scaled
Lower weights and alternative movements to ensure form and safety.
- 1
front squat
Dumbbell Front Squats
Weight: 100/70 lbs (45/32 kg)
- 2
lunge
Step-Back Lunges
- 3
push up
Knee Push-Ups