For TimeMetconCardioBenchmark
Assault Uptempo
5 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
15Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
30 calAssault Air Bike
45AbMat Sit-Up
60Single-Under
Coaching Tips
Strategy
- 1Pace yourself on the bike to maintain stamina for the entire workout; avoid going too hard too early.
- 2Consider breaking the Sumo Deadlift High-Pulls into smaller sets (e.g., 5-10 reps) if necessary to maintain form.
- 3Focus on a smooth transition between movements to save time; set up your stations effectively.
- 4For the AbMat Sit-Ups, maintain a controlled tempo and avoid using momentum; keep the core engaged throughout.
- 5Stay consistent with Single-Unders; maintain steady rhythm to avoid tripping.
Safety Considerations
Technical Focus
Maintain a flat back during the Sumo Deadlift High-Pull to avoid spinal injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility:
- 30 sec each side Hip Flexor Stretch
- 5 each side Thoracic Spine Rotation
- 10 Shoulder Dislocates
Activation:
2 rounds- 10 Sumo Deadlift High-Pull (Light Weight)
- 10 AbMat Sit-Up
- 30 Single-Under
Scaling Options
Intermediate
Reduce the weight and/or reps.
- 1
sumo deadlift high pull
Keep the movement but reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 2
assault air bike
Maintain calories; focus on pacing.
- 3
abmat sit up
Keep the movement but reduce reps to 30.
- 4
single under
Keep the movement but reduce reps to 45.
Scaled
Significantly reduce weight and/or reps for accessibility.
- 1
sumo deadlift high pull
Use lighter weight.
Weight: 45/35 lbs (20/16 kg)
- 2
assault air bike
Maintain calories; focus on completing the bike.
- 3
abmat sit up
Keep the movement but reduce reps to 20.
- 4
single under
Keep the movement but reduce reps to 30.