Workout Description

Why This Workout Is Hard

Estimated density is ~13 units/min (300 total reps with blended load factor ~1.125 over ~26–30 minutes), mapping to 20 points. Average movement complexity ~45 (C&J 60, Burpee 60, Knee-to-Elbow 40, Assault Bike 20). Time domain 20–30 minutes maps to 65. Base ≈ 41; applying ascending pyramid modifier ×1.2 ≈ 49. Net rating: Hard.

Benchmark Times for Assault Pyramid

• Elite: <22:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-29:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (300 reps, including 75 barbell reps) challenges muscular endurance in legs, shoulders, grip, and midline across a long pyramid.
• Endurance (7/10): Sustained cardio demand from 75 bike calories and continuous mixed-modal work over ~25–35 minutes favors aerobic capacity and steady breathing under fatigue.
• Power (6/10): Clean and jerks demand repeated explosive hip extension; power output matters early, but cumulative volume tempers pure explosiveness.
• Strength (5/10): The 135/95 lb clean and jerk is moderate-heavy for many, but repeatedly lifted as singles; strength contributes without being a max-effort limiter.
• Speed (5/10): There are opportunities for quick cycles in smaller sets, but the long duration rewards controlled pacing over all-out sprint speed.
• Flexibility (3/10): Requires standard overhead and front rack positions plus hip/shoulder range for knees-to-elbows. Mobility helps efficiency but is not the primary limiter.

Movements

• Air Bike
• Burpee
• Clean and Jerk
• Knees-to-Elbows

Scaling Options

Scale to: 95/65 lb Clean and Jerk • Hanging Knee Raise instead of Knee-to-Elbow • Shorten to 3-6-9-12-9-6-3 and cap bike at 60/45 total calories

Scaling Explanation

These options reduce loading, skill, and volume while preserving the mixed-modal grind and intended steady-but-tough pacing stimulus.

Intended Stimulus

A tough, steady grind with strategic bursts. Aim for unbroken or quick singles on the barbell, smooth and relentless burpees, efficient kip on knees-to-elbows, and a consistent bike cadence. You should breathe hard but stay in control, avoiding redline until the final descent of the pyramid.

Coach Insight

Pace the climb. Keep barbell to quick singles, move immediately to the next station, and protect your grip for the 12/15 rounds. The one tip: Treat transitions as your rest—breathe, chalk fast, and start. Common mistakes: Opening too hot on the bike, big early barbell sets, and sloppy K2E kip. Keep movement quality high to save your midline.

Benchmark Notes

These time targets span beginner (finishing near 45–55 minutes) to elite (22–25 minutes). Mid-tier athletes should aim around 27–30 minutes by pacing the barbell as fast singles, smooth burpees and K2E, and a steady bike cadence without redlining.

Modality Profile

Time distribution skews slightly toward gymnastics (burpees and knees-to-elbows) and barbell work, with the bike providing a substantial but smaller monostructural slice. Approximate split by time: ~40% gymnastics, ~35% weightlifting, ~25% monostructural.

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