Workout Description

Why This Workout Is Hard

Using the provided framework: estimated density ≈10–12 units/min (20 pts), average movement complexity ~40 (plate ground-to-overhead, TTB, box jump, bike), and a 20–30 min time domain (65 pts). The weighted base lands around the upper end of Medium, but the cumulative fatigue from 120 bike calories, 60 TTB, 60 high box jumps, and 120 plate GTOH makes it play as Hard for most athletes.

Benchmark Times for Assault Odyssey

• Elite: <16:00
• Advanced: 17:30-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume—120 ground-to-overheads, 60 toes-to-bars, and 60 box jumps—taxes grip, midline, and hip extensors for prolonged sets and repeatable contractions.
• Endurance (7/10): The 120 total Assault Bike calories across four rounds create a sustained aerobic demand that rewards steady breathing and cadence control without redlining early.
• Power (6/10): Explosiveness matters for box jumps and snappy plate GTOH, yet the workout favors repeatable, moderate-effort power over single maximal efforts.
• Speed (5/10): Quick transitions and smooth, moderate cycle rates are key. It’s not a full sprint; athletes should maintain brisk, sustainable movement speed across rounds.
• Strength (3/10): External load is light (45/25 lb plate), emphasizing cycling capacity over maximal force production or near-max lifts.
• Flexibility (3/10): Solid shoulder/lat and hip flexion are required for efficient toes-to-bar and receiving overhead, but no extreme ranges beyond standard CrossFit positions.

Movements

• Air Bike
• Ground-to-Overhead
• Toes-to-Bar
• Box Jump

Scaling Options

Scale to: 4RFT 20 Ground-to-Overhead (35/15 lb), 12 Toes-to-Bar, 12 Box Jump 24/20 in, 24/18 cal bike • 4RFT 30 Ground-to-Overhead (25/10 lb), 12 Hanging Knee Raise/Toes-to-Ring, 12 Step-Up 24/20 in, 24/18 cal bike • 4RFT 30 Ground-to-Overhead (35/15 lb), 10 Toes-to-Bar, 12 Box Jump 24/20 in, 20/15 cal bike

Scaling Explanation

These options reduce load, skill, height, or total volume to preserve steady cycling, manageable sets, and round-to-round consistency without changing the workout’s aerobic-stamina stimulus.

Intended Stimulus

This should feel like a sustained grind with repeatable efforts. Each round, settle into a controlled bike pace, quick sets on the plate, and tidy breaks on toes-to-bar. Keep box jumps crisp but safe at height. Aim for even splits, short transitions, and no blowups—leave a small gear in reserve until the final round, then push.

Coach Insight

Pace the bike to something you can repeat for all four rounds; it dictates everything else. Break TTB early to preserve grip and avoid long rests. The one tip: lock in tiny, consistent breaks and fast transitions. Seconds saved every station add up. Avoid opening too hot, jumping down from every box (step down), and letting GTOH get sloppy—maintain quality positions.

Benchmark Notes

These finish-time targets range from beginner to elite. Most intermediate (L5) athletes should land around 23 minutes, with advanced pushing near 17–19 minutes. If you’re well over the cap, reduce volume or skill (TTB height/variation, box height, or calories) to preserve stimulus and consistent round times.

Modality Profile

Time is mostly spent on the bike (monostructural ~45%). Gymnastics covers toes-to-bar and box jumps (~30%), which also drive midline and plyometric demand. Weightlifting is the plate ground-to-overhead (~25%), a light, cyclical odd-object movement that emphasizes turnover and shoulder endurance.

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