Workout Description
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
Why This Workout Is Hard
Three fast rounds blend high heart rate biking with heavy barbell pieces (135/95) and an overhead lunge. Skill ranges from basic to high (snatch), and fatigue compounds across seven movements. Expected completion for an Rx mid-level athlete is around 16–18 minutes, demanding smart pacing and steady barbell execution without letting the bike or lunges spike your heart rate too early.
Benchmark Times for Assault Gladiator
- Elite: <10:00
- Advanced: 12:00-14:00
- Intermediate: 15:30-17:00
- Beginner: >25:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Volume accumulates across seven movements and three rounds, requiring steady sets on lunges, bodyweight work, and barbell without significant drop-off.
- Power (7/10): Box jumps and snatches emphasize explosive hip extension, and maintaining pop under fatigue elevates the power demand.
- Endurance (6/10): The Assault Bike sets the aerobic tone each round, and athletes must manage breathing to keep transitions short without redlining, especially before the heavy barbell segments.
- Speed (6/10): Quick transitions and efficient cycling matter, but strategic pacing on the bike and barbell prevents an all-out sprint approach.
- Strength (5/10): Heavier barbell movements at 135/95 require solid strength, but the rep counts are low, so max strength is tested indirectly under fatigue.
- Flexibility (4/10): Overhead walking lunges demand solid shoulder and thoracic mobility and stable positions, but other movements do not require extreme ranges.
Scaling Options
Scale to: 3 Rounds: 15/12 cal bike • 18 OHWL with 25/15 lb plate • 95/65 lb for SDHP/FS/Snatch
Scaling Explanation
These options preserve the stimulus by reducing aerobic demand and absolute loading while maintaining overhead stability, range of motion, and barbell complexity.
Intended Stimulus
A steady grind with sharp, deliberate transitions. Push the bike just below redline, then move immediately to crisp, unbroken lunges. Keep box jumps and push-ups smooth and fast, then handle the barbell confidently with small, quick sets. The barbell should feel heavy but manageable under fatigue.
Coach Insight
Pace the bike at 80–85% and breathe through transitions so you can keep the barbell snappy. Save sprints for the final round. The one tip: organize the barbell—fast singles on snatches and quick sets on SDHP/FS beat resting. Common mistakes: redlining on the first bike, soft overhead positions on lunges, and sloppy barbell setup leading to no-reps.
Benchmark Notes
These time targets gauge how fast you can keep moving across mixed modalities without long breaks. Mid-level athletes should finish around 17 minutes. Faster athletes hold strong bike output, unbroken lunges, and quick barbell sets to push toward 12–10 minutes.
Modality Profile
The workout blends cyclical biking (monostructural) with significant barbell work (SDHP, front squat, snatch) plus bodyweight tasks (push-ups, box jumps). Time spent trends toward weightlifting and bike output, with gymnastics volume anchoring transitions and keeping heart rate high.
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