Workout Description

Why This Workout Is Hard

Five rounds blend heavy barbell pieces (135/75 lb) with bike calories and sit-ups for a sustained grind. Estimated finish for mid‑pack Rx athletes is ~25–27 minutes. Density calculates to about 45 units/min (40 pts), average movement complexity ~36 pts, and a 20–30 minute time domain (65 pts), yielding a Hard overall score with high upper‑body fatigue.

Benchmark Times for Assault Flex

• Elite: <19:30
• Advanced: 21:00-22:30
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition volume under fatigue, especially for curls and floor presses, taxes local muscular endurance of the forearms, biceps, shoulders, and triceps over five rounds.
• Endurance (6/10): A long 5-round effort with 100 total bike calories drives sustained aerobic output. Pacing respiration and heart rate matters to keep barbell sets steady across the 20–30 minute window.
• Strength (6/10): Loads of 135/75 lb for repeated sets require solid strength, particularly in upper-body pressing and pulling, though it’s submaximal rather than true 1-rep max strength.
• Speed (4/10): Transitions are quick, but heavy upper-body sets limit cycling speed. Smart set management beats all-out sprints to prevent early blow-ups.
• Power (3/10): Limited explosive demand. Most barbell work is controlled and grindy; bike power spikes are brief and moderated to sustain five rounds.
• Flexibility (2/10): Basic ranges of motion: hinge, pull, floor press, and sit-ups. No advanced mobility demands beyond standard shoulder and hip positions.

Movements

• Air Bike
• Power Curl
• Ground Press
• Sumo Deadlift High Pull
• AbMat Sit-Up

Scaling Options

Scale to: 95/65 lb on all barbell movements • 4 rounds for time (same reps) • Use dumbbells 2×35/20 lb for curl and floor press with 15/12 cal bike

Scaling Explanation

These options reduce load or volume while preserving the push-pull-bike-sit-up structure and the intended steady, upper-body endurance stimulus.

Intended Stimulus

A steady, gritty upper-body pump paired with aerobic pacing. The barbell portions should feel challenging but manageable in small sets with short rests. Bike at a sustainable cadence that doesn’t wreck the arms for presses and curls. Sit-ups remain unbroken and steady. Aim for consistent round splits without big drop-offs.

Coach Insight

Pace each round so your first and last splits are within 30–45 seconds. Break curls and floor presses early (e.g., 6-4 and 8-7) to protect grip and triceps. The big tip: Bike at a pace you can step off and lift immediately—no lingering. Common mistakes: Going unbroken early on curls, redlining the bike, and losing 60–90 seconds in later rounds. Keep rest short and purposeful.

Benchmark Notes

These finish-time targets scale from beginner to elite. Newer athletes may approach the cap, while advanced athletes should push sub-24 and elites near 20 minutes. Times reflect the heavy upper-body barbell volume combined with steady bike output and consistent sit-up pacing.

Modality Profile

Weightlifting dominates with three barbell movements each round, consuming the largest chunk of work time. The Assault Bike provides steady monostructural demand, while sit-ups add a meaningful bodyweight component. The result is a weightlifting-heavy, mixed-modal grinder.

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These WODs similar to Assault Flex share comparable training demands, time domains, and movement patterns.