Workout Description

Why This Workout Is Hard

Ten rounds mix moderate-load kettlebell work with burpee box jumps and assault bike calories, pushing steady aerobic power and muscular endurance. Expected finish for most is 18–22 minutes, with movement complexity averaging moderate-to-high due to thrusters and BBJ. Density lands in the 30–60 units/min bracket, no ladder or partner modifiers, producing an overall Hard stimulus.

Benchmark Times for Assault Burnout

• Elite: <14:00
• Advanced: 15:30-17:00
• Intermediate: 19:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of thrusters and SDHP total 150 loaded reps plus 50 burpee box jumps. Holding form and cadence under fatigue challenges shoulder, leg, and hip stamina throughout 10 rounds.
• Endurance (7/10): Ten rounds with 100 assault bike calories and minimal rest keep heart rate high. Aerobic capacity drives steady output, so breathing control and smooth pacing are key across the entire effort.
• Power (6/10): Explosiveness helps on the drive of the thruster, the hip pop in SDHP, and the jump to the box, but power must be tempered to stay repeatable across ten rounds.
• Speed (5/10): Quick transitions help, but the workout rewards a controlled, repeatable rhythm more than sprinting. Aim for consistent split times with a slight negative split in the final rounds.
• Strength (3/10): No max lifting. The kettlebell load is moderate and performed in small, repeatable sets. Strength matters, but sustainable capacity and bracing under fatigue are more important than one-rep strength.
• Flexibility (3/10): Requires a serviceable front rack and overhead position for thrusters, plus safe hip hinge for SDHP. Box jump landings need basic ankle and hip mobility without demanding extreme ranges.

Scaling Options

Scale to: 53/35 lb KB + 24/20 in box + 8/6 cal bike • 8 rounds for time at RX • 10 rounds with 4 thrusters/8 SDHP/4 BBJ/8 cals

Scaling Explanation

These options reduce load and/or volume to preserve unbroken sets, consistent round splits, and the intended steady aerobic-power feel within the target time domain.

Intended Stimulus

A sustained grind with controlled aggression. Each round should feel like a repeatable aerobic-power interval: move the kettlebell cleanly, keep BBJ smooth, then push but don’t spike on the bike. Aim for consistent two-minute rounds early, finishing with a purposeful kick in the last three rounds.

Coach Insight

Pace the first 3 rounds at 80–85% effort. If your split slips past 2:15, adjust pace or scale. Keep transitions under five seconds. Biggest tip: breathe and brace through the thruster, then go unbroken on SDHP with crisp hip drive. Avoid sloppy hinges, lazy step-downs, and overcooking the bike early. Smooth is fast.

Benchmark Notes

These finish-time levels define targets from beginner to elite. If you’re near L5, aim to hold consistent round splits around two minutes. Faster athletes push sub-1:45 rounds. If you’re missing the cap, scale load or volume to hit L4–L5 time.

Modality Profile

Two kettlebell lifts each round create a slight bias toward weightlifting volume. The assault bike provides steady monostructural work every round, while burpee box jumps account for the gymnastics component. Time distribution trends lifting > cardio ≈ bodyweight.

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