Workout Description
For time:
40/30-calorie Air Bike
100-foot Dumbbell Overhead Walking Lunge
Ages 16-49: 80/55-lb dumbbell
Ages 14-15: 60/45-lb dumbbell
Time cap: 5 minutes
Why This Workout Is Very Hard
High-output bike calories lead directly into a 100-foot overhead lunge at 80/55 lb under a five-minute cap, demanding both engine and unilateral overhead stability.
Benchmark Times for Assault Lunge
- Elite: <2:15
- Advanced: 3:00-3:45
- Intermediate: 4:30-5:00
- Beginner: >0:20
Training Focus
This workout develops the following fitness attributes:
- Speed (9/10): Speed reflects cycle rate, transitions, and the value of moving quickly through Air Bike calories and a heavy overhead Dumbbell Walking Lunge.
- Power (9/10): Power reflects the need for forceful, fast contractions while completing Air Bike calories and a heavy overhead Dumbbell Walking Lunge.
- Stamina (7/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in Air Bike calories and a heavy overhead Dumbbell Walking Lunge.
- Strength (7/10): Strength reflects the absolute force and loading requirement of Air Bike calories and a heavy overhead Dumbbell Walking Lunge.
- Endurance (6/10): Endurance reflects the sustained breathing and cardiovascular demand of Air Bike calories and a heavy overhead Dumbbell Walking Lunge.
- Flexibility (6/10): Flexibility reflects the usable range of motion needed to perform Air Bike calories and a heavy overhead Dumbbell Walking Lunge safely and efficiently.
Movements
- Air Bike
- Dumbbell Overhead Walking Lunge
Scaling Options
Use the official age-division load when applicable, or reduce bike calories and dumbbell load so the 100-foot lunge can be completed in controlled sections before five minutes.
Scaling Explanation
The bike should create fatigue without preventing safe overhead position. Scaling calories or load preserves the short engine-to-overhead-lunge test.
Intended Stimulus
A short, aggressive sprint. Push the bike near threshold, transition immediately, and lunge in long controlled steps with minimal dumbbell drops.
Coach Insight
Leave enough control on the bike to establish a stable overhead lockout. Switch arms deliberately if needed and avoid short choppy steps that add unnecessary reps.
Benchmark Notes
The scorecard counts bike calories plus twenty 5-foot lunge sections: 60 male and 50 female units. L1-L5 rank capped progress. Finishers begin at L6, with L10 at 2:15 or faster.
Modality Profile
The Air Bike supplies monostructural work and the loaded overhead lunge supplies weightlifting; their time shares are close at the prescribed loads.
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