Workout Description

Why This Workout Is Medium

Estimated 24-minute finish for an intermediate athlete places this in the 20–30 minute time domain (65 points). Work density is modest (~250 weighted units over 24 minutes ≈ 10.4 units/min, mapping to 20 points) due to light loading and monostructural calories. Movement complexity averages moderate (≈36 points) across man makers, pull-ups, lunges, sit-ups, and bike. No modifiers apply, yielding a medium overall challenge.

Benchmark Times for Assault Man Maker

• Elite: <17:00
• Advanced: 18:30-20:00
• Intermediate: 22:00-24:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of lunges and sit-ups plus repeated man makers and pull-ups tax local muscular endurance in legs, midline, and pulling musculature, requiring sustained output well past the initial few minutes.
• Endurance (7/10): Five rounds with 75 total bike calories create a strong aerobic demand. Athletes must sustain breathing and heart rate control over 20–30 minutes without redlining early to maintain consistent pace across rounds.
• Speed (5/10): Moderate turnover with many transitions. Efficiency and short breaks drive speed more than sprinting. Athletes who move quickly between stations and hold tight sets will gain significant time.
• Power (4/10): Limited explosiveness required. Man makers include a clean-to-overhead element, but cadence is controlled. Most work rewards steady mechanics rather than peak power output or high-velocity barbell cycling.
• Strength (3/10): Loading is light-to-moderate (35/20 lb) and the test favors volume over max force production. Strength matters for stable man makers and lunges, but there’s no heavy barbell or max-effort lift.
• Flexibility (2/10): Standard ranges of motion: full-depth lunge steps, sit-up to shoulders past hips, pull-up chin over bar. No extreme positions or end-range demands beyond typical functional movement standards.

Scaling Options

Scale to: 2x25/15 lb DBs • Ring Row + 10-12 cal Bike • 4 rounds instead of 5

Scaling Explanation

These options reduce load, upper-body pulling difficulty, and overall volume while preserving the workout’s round structure, movement pattern mix, and steady aerobic stimulus.

Intended Stimulus

A steady grind with controlled breathing and consistent sets. You should feel a clear cardio push from the bike, midline burn on sit-ups and man makers, and accumulating leg fatigue in the lunges. Keep transitions crisp, avoid long breaks, and aim for repeatable round times that don’t degrade late.

Coach Insight

Open at 80–85% effort and lock a repeatable split for each round. Break pull-ups before failure and pace the bike to recover for man makers. The one tip: Keep your man maker technique tight—wide base, neutral spine, and deliberate footwork—so you don’t spike your heart rate. Common mistakes: Going unbroken early on pull-ups, sloppy DB rows that gas your grip, and slow, wandering transitions.

Benchmark Notes

Times reflect a broad ability range: beginners around 33 minutes and elites near 17 minutes. Hitting L5 (~24 minutes) requires steady pacing on the bike, unbroken sit-ups, manageable pull-up sets, and efficient man makers. Faster times demand tight transitions and minimal rest between movements.

Modality Profile

Weightlifting dominates via man makers and loaded lunges. Gymnastics adds significant volume with pull-ups and sit-ups. The monostructural piece is the Assault Bike, present every round but not the majority of total time. Expect balanced fatigue across grip, midline, legs, and lungs.

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