Workout Description

Why This Workout Is Hard

A long chipper with a massive barbell centerpiece (50 squat cleans at 135/95 lb) and high‑skill gymnastics (HSPU, C2B) pushes capacity, shoulder endurance, and grip. Density scores lower due to the long time domain, but movement complexity and volume elevate overall challenge. Expect 30–40 minutes for most, with elites sub‑25.

Benchmark Times for Assault Flatline

• Elite: <20:00
• Advanced: 23:00-26:00
• Intermediate: 29:00-33:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps and extended barbell cycling plus shoulder-intensive gymnastics drive local muscular endurance, especially in quads, trunk, and pressing muscles.
• Endurance (6/10): Sustained cardio from a long time domain and an opening bike buy-in. Athletes must breathe through barbell and gymnastics to avoid redlining early and to keep moving late in the chipper.
• Power (6/10): Squat cleans reward crisp, powerful pulls and fast stands, though most output is tempered by pacing and cumulative fatigue.
• Strength (5/10): The 50 squat cleans at 135/95 lb require moderate strength, but it’s more about repeatable submax efforts than single-rep max strength.
• Flexibility (5/10): Front rack and deep squat positions, full shoulder flexion for HSPU, and extended ROM on GHD demand solid mobility and midline control throughout.
• Speed (4/10): Limited opportunities for sprinting; success comes from smooth singles on the cleans, quick sets on gymnastics, and tight transitions without rushing to failure.

Movements

• Squat Clean
• Air Bike
• Chest-to-Bar Pull-Up
• Bar-Over Burpee
• GHD Sit-Up
• Handstand Push-Up

Scaling Options

Scale to: 40/30 cal bike, 95/65 lb power clean, 30 AbMat Sit-Up, 20 Box Pike HSPU, 15 Pull-Up, 10 Lateral Burpee Over Bar • 50 cal bike, 115/75 lb squat clean, 40 Sit-Up, 30 Handstand Push-Up to 1–2 AbMats, 20 Chin-Over-Bar Pull-Up, 10 Lateral Burpee Over Bar • 50 cal bike, 95/65 lb squat clean, 40 GHD Sit-Up, 30 Strict DB Push Press (35/20), 20 Ring Row, 10 Lateral Burpee Over Bar

Scaling Explanation

These options preserve the chipper flow and primary stimuli—moderate barbell volume, midline fatigue, and upper-body pulling/pressing—while adjusting skill and loading so athletes can keep moving with minimal long breaks.

Intended Stimulus

Long, grindy, and methodical. The bike is a warm‑up with intent—push but don’t spike. The cleans should be sustainable singles or short sets with minimal rest. Maintain steady, manageable sets on HSPU and C2B. Finish with composed, non‑stop burpees. Aim to keep moving the entire time without long pauses.

Coach Insight

Pace the bike at 80–85% and save your grip and legs. Plan the cleans as fast singles with a 2–4 second rhythm. Hit consistent, small sets on HSPU and C2B from the start. The one tip: Don’t chase big early sets on cleans—fast, deliberate singles will beat you going to failure. Common mistakes: Overbiking, big early clean sets, and opening HSPU/C2B too hot. Keep rest predictable and brief.

Benchmark Notes

These finish-time tiers range from new CrossFitters (55–50 minutes) to advanced athletes (20–23 minutes). Most solid RX athletes should target 30–35 minutes. Hit the time cap only if the squat cleans or HSPU break down; scale to keep steady progress.

Modality Profile

Most time is spent on gymnastics: GHD, HSPU, C2B, and burpees (~50%). The barbell block is substantial (~35%) given 50 squat cleans. The monostructural bike is a shorter opening buy‑in (~15%), setting the pace without dominating total time.

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