For TimeMetconBenchmark
The Big Push
21-18-15-12-9-6-3
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Assault Air Bike
Thruster
↳ 95/65 lbs (43/29 kg)
Bar-Facing Burpee
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike, aiming for a steady calorie output without burning out early.
- 2For thrusters, break them into manageable sets (e.g., sets of 5) if needed to maintain form and avoid fatigue.
- 3Keep burpees efficient by using a quick drop to the floor and a powerful jump to the bar.
- 4Transition quickly but safely between movements to minimize rest time.
- 5Stay mentally positive as the reps decrease; use this as motivation to push hard in the final rounds.
Safety Considerations
Technical Focus
Ensure proper form during thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike(Focus on a smooth and steady pace.)
Mobility Work:
- 10 each side Shoulder Stretch(Open up the shoulders.)
- 10 slow Bodyweight Squats(Focus on form and depth.)
- 10 seconds each side Wrist Stretch(Prepare wrists for barbell movement.)
Activation:
2 rounds- 5 Light Thruster (empty barbell)(Focus on form.)
- 5 Burpee Transitions(Practice jumping over the bar.)
Scaling Options
Intermediate
Reduce thruster weight and modify calorie target for Assault Air Bike.
- 1
thruster
Reduce weight for thruster.
Weight: 75/55 lbs (34/25 kg)
- 2
calorie assault air bike
Set a calorie target of 4-6 calories per round.
Scaled
Reduce thruster weight significantly and adjust calorie target for Assault Air Bike.
- 1
thruster
Use an empty barbell or lighter dumbbells for thruster.
Weight: 45/35 lbs (20/16 kg)
- 2
calorie assault air bike
Set a calorie target of 3-4 calories per round.