Workout Description

Why This Workout Is Medium

Moderate-density chipper with simple movements and one high-skill element (pull-ups). The 60-cal bike buy-in sets a strong aerobic tone, then bodyweight sets test muscular endurance, especially push-ups and pull-ups. Expected finish for most is 10–16 minutes. Limited complexity and no external loading keep it accessible, but accumulated fatigue still challenges pacing and grip.

Benchmark Times for Assault Baseline

• Elite: <9:15
• Advanced: 10:15-11:15
• Intermediate: 12:30-14:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of basic gymnastics tax muscular endurance, especially chest, triceps, core, and grip. Push-up and pull-up sets accumulate fatigue and demand smart set management to keep moving.
• Endurance (6/10): The opening 60-cal Assault Bike and overall 10–16 minute duration create a strong aerobic demand. Athletes need to sustain breathing and heart rate control while moving continuously across simple bodyweight stations.
• Speed (6/10): Fast transitions and efficient cycling matter. Athletes who keep sets tight, minimize chalk/rest, and maintain cadence on squats, sit-ups, and burpees will post better times.
• Power (3/10): Minimal explosive demand. Short, repeatable efforts on burpees and a strong opening bike pace require pop, but the workout favors steady output over peak power.
• Strength (2/10): No external loading and no heavy absolute strength requirement. The primary limiter is capacity, not maximal force production.
• Flexibility (2/10): Standard ranges of motion: full-depth squats, arm lockout, and abmat sit-up extension/flexion. Most athletes won’t be limited by mobility if basic positions are solid.

Scaling Options

Scale to: 40–45 cal bike, 15 Jumping Pull-Ups • Elevated Push-Up + Ring Row (reduce pull-ups to 10–15) • Rep scheme 40-30-30-20-15-8

Scaling Explanation

These options preserve the aerobic start and upper-body stamina stimulus while reducing bottlenecks so you can keep moving and finish near the intended time domain.

Intended Stimulus

A steady, uncomfortable grind that never fully redlines. Push a strong but sustainable bike pace, then move purposefully through large-but-manageable sets on push-ups and pull-ups, keeping transitions quick. Breathing stays controlled, with brief, planned breaks to avoid failure. Finish feeling you managed fatigue without stalling at any single movement.

Coach Insight

Pace the bike at 80–90%—not a sprint—so you can immediately start squats and sit-ups. The one tip: protect push-ups and pull-ups. Break early into small sets with tiny rests to avoid burnout. Common mistakes: opening the bike too hot, chasing big unbroken sets, and taking long chalk breaks. Keep moving.

Benchmark Notes

Use these finish-time tiers to gauge stimulus and scaling. If you’re over the L5 target, scale pull-ups or push-ups to maintain steady movement and minimal long rest. Advanced athletes should push the bike and minimize breaks on push-ups and pull-ups while holding crisp transitions.

Modality Profile

One monostructural effort (Assault Bike) sets the pace, but the majority of work is bodyweight gymnastics: squats, sit-ups, push-ups, pull-ups, and burpees. No external loading appears, so the emphasis is aerobic capacity and bodyweight stamina rather than barbell strength or weightlifting skill.

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