For TimeMetconBenchmark
Rise Above
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
15 calAssault Bike
30Overhead Lunge
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike to maintain energy throughout the rounds; avoid going too hard on the first round.
- 2Keep the overhead lunges unbroken if possible, but don't hesitate to rest in between reps if needed to maintain form.
- 3Transition quickly between movements; have your gear set up before you start.
- 4Focus on stepping straight back with the lunge to keep balance and control.
- 5For the overhead position, engage your core and ensure your arms are locked out overhead.
Safety Considerations
Technical Focus
Maintain a neutral spine during the overhead lunge to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Assault Bike - 2-3 min
Mobility:
- 10-15 sec Shoulder Stretch - 10-15 sec
- 10-15 sec Hip Flexor Stretch - 10-15 sec
- 10-15 sec Ankle Mobility - 10-15 sec
Activation:
2 rounds- 5-10 Overhead Lunge (light weight) - Each Leg(Focus on form.)
- 30 sec Assault Bike (easy pace) - 30 sec(Easy pace to activate legs.)
Scaling Options
Intermediate
Reduce the weight for the overhead lunges by approximately 20%.
- 1
overhead lunge
Maintain bodyweight for lunges if necessary.
Weight: 60/45 lbs (27/20 kg)
- 2
assault bike
Scaled
Reduce the weight for the overhead lunges by approximately 40% and consider bodyweight lunges for form focus.
- 1
overhead lunge
Bodyweight Lunges.
Weight: 45/35 lbs (20/16 kg)
- 2
assault bike