Workout Description

Why This Workout Is Medium

Large total volume with a heavy-load back squat for reps and a standing Assault Bike makes this a brutal grinder, but the framework scores it Medium: very low movement complexity, modest work density per minute, and a long time domain. Expect significant leg fatigue and breathing demand without high skill or peak power requirements driving the score higher.

Benchmark Times for Assault 50/50

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep leg stamina rules the day: 150 back squats at load and 150 standing bike calories crush the quads and glutes. Managing sets and cumulative fatigue is the primary limiter.
• Endurance (6/10): Sustained cardio demand across 30+ minutes, especially holding wattage while standing on the bike. Breathing stays elevated and steady rather than spiky, prioritizing aerobic capacity over short sprints.
• Speed (4/10): You’ll cycle reps at a controlled pace with short, planned breaks. Transitions are minimal, and there’s little advantage to all-out sprinting at any point.
• Strength (3/10): 135/95 lb is not a max-strength stimulus for most, though it’s challenging for high reps. Strength matters less than the ability to repeat submaximal efforts under fatigue.
• Power (3/10): Explosiveness is secondary. Output is more grindy than snappy due to long sets and sustained bike work done standing without sharp sprint intervals.
• Flexibility (2/10): Standard squat depth and stable midline are required, but no extreme ranges of motion are demanded beyond solid hip, knee, and ankle mobility.

Movements

• Air Bike
• Back Squat

Scaling Options

Scale to: 95/65 lb back squat, 50 cals standing • 135/95 lb, 35/30/25 cals per round standing • 50 back squats at load, 50 cals seated each round

Scaling Explanation

Adjusting load, bike calories, or allowing seated biking preserves the long, leg-dominant stamina stimulus while matching capacity and maintaining safe, consistent movement quality.

Intended Stimulus

A long, lower-body endurance grind. Legs and lungs should stay lit from the start, but you never redline. Back squat sets are controlled, broken before form degrades, and the standing bike is steady wattage without sprinting. Aim to keep moving with short breaks, protecting your squat quality and cadence.

Coach Insight

Pace the first round conservatively—hold a repeatable set scheme on squats and a bike cadence you can match in round three. The one tip: Break the squats early (e.g., 10-10-10-10-10 or 12-10-10-10-8) and stick to your plan. Avoid sprinting the bike. Standing amplifies leg burn; surges early will torch your quads and crush later rounds.

Benchmark Notes

Use your total time to finish 3 rounds. Most athletes will land between 25 and 45 minutes. Intermediate (L5) athletes should target around 33 minutes. Faster athletes break big sets early and hold steady bike wattage; beginners may flirt with the time cap if rest breaks get long.

Modality Profile

This is a monostructural and weightlifting couplet. Expect more total time on the standing Assault Bike, driving the monostructural share, while the barbell back squats provide the strength-endurance element. There is no gymnastics movement, so the gymnastics portion is effectively zero.

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