Workout Description

Why This Workout Is Extremely Hard

Very high total volume with low-skill but taxing movements: 225 dumbbell ground-to-overheads, 150 Assault Bike calories, 300 single-unders, 90 two-count Russian twists, and 60 bodyweight deadlifts. Grip and midline fatigue compound over ~35–60 minutes. The descending rep scheme encourages aggressive early pacing that can backfire. Demands sustained aerobic capacity, muscular stamina, and smart partitioning.

Benchmark Times for Assault Man Eater

• Elite: <36:00
• Advanced: 39:00-42:00
• Intermediate: 45:00-48:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep dumbbell ground-to-overheads (225 total) and 60 bodyweight deadlifts require repeated submaximal efforts and disciplined set management to avoid early muscular failure.
• Endurance (8/10): Long, steady output dominates with 150 bike calories and 300 single-unders spread across five rounds, demanding sustained aerobic capacity and controlled breathing for 35–60 minutes.
• Strength (5/10): Bodyweight deadlifts provide a moderate strength demand, but the workout favors repeated moderate loading over maximal force production or heavy singles.
• Speed (4/10): Not a sprint. Smooth, sustainable cycling with efficient transitions matters more than raw speed, especially in early high-rep rounds.
• Power (3/10): Little true explosiveness; most work is cyclical and grindy. Brief pop through hips on GTOH and deadlifts, but pacing beats pure power.
• Flexibility (2/10): Basic ROM: hinge, overhead lockout, and trunk rotation. No extreme positions, but solid shoulder, hip, and thoracic mobility help efficiency and back safety.

Scaling Options

Scale to: 2x25/15 lb DBs and 50/40/30/20/10 GTOH • 60/45/30/15/10 SUs and 40/30/20/10/5 bike cals • Deadlift at 60–70% bodyweight or 135/95 lb

Scaling Explanation

These options preserve the stimulus by reducing loading and total volume while keeping the descending structure, hinge demand, and steady monostructural pacing.

Intended Stimulus

A long grinder with steady cardio and relentless upper-body/hinge stamina. Early rounds feel daunting; later rounds reward consistent pacing. Grip and midline should be challenged but not fail. Smooth, efficient reps on DB ground-to-overhead and strong, steady bike pacing are key, while deadlifts remain submaximal and unbroken or in small, quick sets.

Coach Insight

Open conservatively. Treat Round 1 like Round 3 should feel—steady and composed. Chip dumbbell sets early (10–15s) to save grip for later. Biggest tip: lock in a sustainable bike cadence you can hold every round; it anchors your heart rate and transitions. Avoid death sets on DBs or DLs, sloppy back positions, and excessive singles on SUs. Quick breaks beat long rests.

Benchmark Notes

Times are set from beginner to elite. If you’re near the slow end, expect to bump into the 60-minute cap. Middle-of-the-pack athletes should finish around 45–50 minutes. Top athletes can push into the mid-30s by holding strong bike paces and minimizing breaks on DB GTOH.

Modality Profile

Work is split between monostructural (single-unders and Assault Bike, ~40%) and weightlifting (DB ground-to-overhead, deadlifts, and weighted twists, ~60%). There’s no pure gymnastics. Most time accrues on DB GTOH and the bike, with deadlifts and twists adding significant loaded volume.

Similar Workouts to Assault Man Eater

If you enjoy Assault Man Eater, you might also like these similar CrossFit WODs:

• Badger (92% similar) - 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run...
• Assault Burnout (91% similar) - 10 Rounds for Time 5 Kettlebell Thrusters (85/53 lb) 10 Kettlebell Sumo Deadlift High-Pulls (85/53 l...
• Kelly (90% similar) - For time: 5 rounds: 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb to 10/9 ft ta...
• Assault Battle Box (90% similar) - AMRAP in 24 minutes 4 Front Squats (135/95 lb) 8 Power Curls (135/05 lb) 12 Push Presses (135/95 lb)...
• Helton (90% similar) - For time: 3 rounds: 800 meter Run 30 Dumbbell Squat Cleans (2x50/35 lb) 30 Burpees...
• Daniel (90% similar) - For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400...
• French (90% similar) - For Time 1 mile Run 50 Deadlifts (185/135 lb) 1 mile Run 3 minute Max Burpees...
• Dumbbell Downfall (90% similar) - 5 Rounds for Time 5 Man Makers (2x45/25 lb) 10 Dumbbell Lunges (2x45/25 lb) 15 Toes-to-Bars 20 calor...

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