Workout Description

Why This Workout Is Medium

Overall density is moderate: 525 total reps/cals with only one loaded piece (SDHP at 95/65), and a large chunk of time spent on the bike and simple movements. Movement complexity averages out because high‑skill HSPU are offset by basic sit‑ups and single‑unders. Expected finish lands in the 20–30 minute domain. No modifiers (not descending/ascending, not partner, and <200 loaded reps).

Benchmark Times for Assault Quest

• Elite: <15:00
• Advanced: 17:00-18:30
• Intermediate: 20:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repetitive moderate sets across six movements (525 reps/cals total) tax local muscular endurance in shoulders, hips, and trunk while demanding consistent pacing over multiple rounds.
• Endurance (7/10): A large aerobic contribution from 100 bike calories and steady rope work drives heart rate for 20–30 minutes. The workout rewards sustainable engine output more than short bursts of maximal power.
• Power (5/10): Box jumps and SDHP require pop from the hips, but the workout’s duration and bike volume temper peak explosiveness in favor of repeatable, moderate power output.
• Speed (5/10): Short sets promote brisk cycling and quick transitions, yet the bike and total volume keep it from being an all-out sprint. Efficient, consistent cadence is key.
• Strength (3/10): No heavy barbell exposure; SDHP at 95/65 and bodyweight movements challenge strength lightly while focusing more on repeatable effort than maximal force production.
• Flexibility (2/10): Standard ROM demands: overhead position for HSPU, hip hinge for SDHP, and basic box jump/sit-up ranges. No extreme mobility requirements beyond competent shoulder and hip positions.

Scaling Options

Scale to: Box pike HSPU • Seated DB Strict Press (2×25/15 lb) for 6 reps instead of HSPU, SDHP 65/45 lb, 12/10 cal bike • Push-Ups (10) instead of HSPU, KB Sumo High-Pull 53/35 lb, 10/8 cal bike, box step-ups allowed

Scaling Explanation

These options preserve pressing, hip drive, and aerobic demand while adjusting skill and loading so athletes keep moving steadily and finish near the intended time domain.

Intended Stimulus

A steady, aerobic grind with brief spikes. Keep HSPU tight and unbroken or in quick doubles, push a sustainable but assertive pace on the bike, and flow through the simple movements without resting. You should feel consistently challenged yet in control, finishing with a strong final round rather than redlining in the middle.

Coach Insight

Pace the bike at a repeatable wattage from round one; you should step off breathing hard but ready to move immediately. The one tip: minimize transitions. Lay out your stations so you can start the next movement within seconds. Avoid grinding SDHP reps with sloppy pulls and don’t turn box jumps into long rest breaks. Quick breaths, then move.

Benchmark Notes

These times reflect a 5-round grind with 100 bike calories, moderate barbell volume, and manageable HSPU volume. Beginners may push close to the cap, while elite athletes keep transitions crisp and bike output high, finishing near 15 minutes. Use the levels to gauge pacing and scaling needs.

Modality Profile

Most time accrues on monostructural elements (Assault Bike and single-unders), with gymnastics volume from HSPU, box jumps, and sit-ups next. The only weightlifting piece is the SDHP at a moderate load, making up a smaller share of total time and fatigue.

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