For TimeMetconCardioBenchmark
Highway to Hell
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
8047 mAssault Air Bike
in 2-minute max intervals
If 5-Mile Goal Not Met After 2-Minute Interval, Perform:
50Air Squat
50Push-Up
50AbMat Sit-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike to sustain effort over the full distance; try to stay consistent with your RPMs throughout each 2-minute interval.
- 2Use the 2-minute intervals wisely; if fatigue sets in, focus on maintaining form rather than speed to reduce injury risk.
- 3Consider breaking up the air squats, push-ups, and sit-ups into smaller sets (e.g., 10 or 15 reps) to avoid burnout and maintain quality of movement.
- 4Transition quickly between the Assault Bike and subsequent movements to minimize downtime, especially if you need to perform the bodyweight movements due to not hitting the 5-mile goal.
- 5Stay hydrated and manage fatigue throughout, as this workout is demanding on both cardio and muscular endurance.
Safety Considerations
Technical Focus
Monitor for proper posture during squats and push-ups to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Cat-Cow Stretch
Activation:
2 rounds- 10 Air Squat (light pace)
- 5-10 Push-Up (knees if needed)
- 10 AbMat Sit-Up (slower pace)
Scaling Options
Intermediate
Reduce volume and intensity to manage fatigue and maintain form.
- 1
assault air bike
Reduce the distance to 4 miles.
- 2
air squat
Perform 40 Air Squats instead of 50.
- 3
push up
Perform 40 Push-Ups instead of 50.
- 4
abmat sit up
Perform 40 AbMat Sit-Ups instead of 50.
Scaled
Reduce volume and substitute movements to match capability.
- 1
assault air bike
Reduce the distance to 3 miles.
- 2
air squat
Perform 30 Air Squats instead of 50.
- 3
push up
Perform incline push-ups instead of standard.
- 4
abmat sit up
Perform 30 AbMat Sit-Ups instead of 50.