Workout Description
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike
Why This Workout Is Hard
Estimated completion is ~26 minutes for RX athletes. Density: 300 total units × avg load factor 2.375 ÷ 26 ≈ 27 units/min → 20 pts. Complexity average: (Power Clean 60 + Front Squat 60 + Push Press 40 + Assault Bike 20) ÷ 4 = 45 pts. Time domain (20–30 min): 65 pts. Base score ≈ 41. Modifiers: ascending component ×1.2 and 200+ loaded reps ×1.1 → ×1.32. Final ≈ 54 (Hard).
Benchmark Times for Assault Lift Pyramid
- Elite: <19:00
- 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 total volume under load (225 barbell reps) taxes local muscular endurance of legs, shoulders, and grip across the pyramid.
- Endurance (6/10): A long effort with 75 calories on the Assault Bike and sustained work sets drives aerobic demand without being a pure cardio event.
- Power (6/10): Power cleans and push presses require repeated explosive hip and leg drive, though output tapers under fatigue across the longer time domain.
- Strength (5/10): 135/95 lb is moderate-heavy for repeated efforts, requiring sound front rack and overhead strength but not near-max lifting.
- Speed (5/10): Early sets can be cycled quickly, but mid-pyramid pacing and transitions encourage a steady rhythm rather than pure sprinting.
- Flexibility (3/10): Basic ranges: front rack and overhead positions demand adequate shoulder/ankle/wrist mobility without extreme positions or gymnastics shapes.
Scaling Options
Scale to: 115/75 lb, same reps • 95/65 lb, same reps • 95/65 lb with 2-4-6-8-10-8-6-4-2 for all movements
Scaling Explanation
These options preserve the flow and stimulus by adjusting load first, then total volume, so athletes keep moving with quality mechanics and similar time domain.
Intended Stimulus
A grinding, sustained effort. Athletes should move steadily through the lower rep sets, then manage small, quick breaks during the 12–15–12 segments. Bike pace stays controlled and repeatable. The goal is consistent barbell cycling with smart partitioning to protect shoulders and grip, avoiding complete redline until the final descent.
Coach Insight
Pace the climb. Treat 3–6–9 as buy-in, then throttle down for 12–15–12 with planned short breaks and fast transitions.
One tip: Break the push presses early—small, repeatable sets beat one big blow‑up.
Avoid death-marching the bike. Hold a sustainable cadence, and use quick singles on power cleans if grip or heart rate spikes.
Benchmark Notes
Use the times to gauge performance: finishing around L5 (~26:00) means you’re on target with RX intent. Faster times show excellent barbell cycling and bike efficiency; slower times suggest reducing load or volume. Aim to stay moving with small breaks and consistent bike pacing.
Modality Profile
Three of the four movements are barbell lifts, dominating time and fatigue with 225 total loaded reps. The bike is the only monostructural element and, while taxing, typically occupies less overall time than the barbell work in this pyramid.
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