Workout Description

Why This Workout Is Very Hard

Heavy relative loading (1.5×BW deadlifts, BW bench, 0.75×BW power cleans) across a 10-1 ladder creates high mechanical demand and grip fatigue. Adding 55 Assault Bike calories elevates heart rate and extends duration into the long, grinding time domain. The combination of loaded volume, cycling fatigue, and strength requirements pushes most athletes into a tough, sustained effort with limited opportunities to recover.

Benchmark Times for Assault On Linda

• Elite: <20:00
• Advanced: 22:30-25:00
• Intermediate: 28:00-31:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Three barbell movements totaling 165 loaded reps tax grip and pressing/pulling endurance, forcing athletes to manage cumulative fatigue with small sets and short rest.
• Strength (8/10): Relative heavy loading (1.5×BW deadlift, BW bench) requires substantial absolute and relative strength to move consistently as fatigue accumulates.
• Endurance (6/10): The Assault Bike work across 10 descending sets keeps the heart rate elevated for a long effort, demanding steady aerobic control without redlining while moving between heavy barbell sets.
• Power (5/10): Power cleans require crisp, explosive pulls, but overall output is tempered by heavy loads and fatigue from the deadlift and bench.
• Speed (4/10): Heavy bars limit cycling speed; efficient singles and brisk transitions matter more than pure sprinting, especially as grip and breathing degrade.
• Flexibility (2/10): Basic ranges: hinge, bench press shoulder extension, and front rack for power cleans. Mobility helps positions but demands are not extreme.

Scaling Options

Scale to: DL 1.25×BW / Bench 0.75×BW / PC 0.5×BW • 8-1 ladder instead of 10-1 • Half bike calories each set

Scaling Explanation

These options preserve the stimulus by reducing absolute loading, total volume, or monostructural demand so athletes can keep moving, avoid failure, and finish within the intended time domain.

Intended Stimulus

A long, grinding effort with steady breathing on the bike and controlled barbell work. You should feel strong but pressured, cycling small sets or quick singles to avoid failure. Grip and upper body pressing will accumulate fatigue. Keep a sustainable pace early so you can hold output through the middle rounds and finish fast on the smaller sets.

Coach Insight

Pace the opening bike sets and use fast singles on the bar. Quick, disciplined transitions beat big sets and long rest. The one tip: Protect your bench—small sets, short rests, and perfect setup every time to avoid failure. Common mistakes: Over-biking early, opening with big deadlift sets, and grinding bench to fatigue. Respect the middle rounds.

Benchmark Notes

These time standards reflect full Rx loads and calories. Faster times mean strong barbell capacity under fatigue and efficient bike pacing. If you finish near L5, you likely managed quick singles on heavy lifts and steady bike output. Missing the cap suggests loads or pacing were too aggressive—consider scaling next time.

Modality Profile

One monostructural element (Assault Bike) makes up a smaller chunk of total time versus the heavy barbell volume across three lifts. With no gymnastics movements included, the workout is dominated by weightlifting, with the bike providing additional aerobic demand and transition fatigue.

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