Workout Description

Why This Workout Is Medium

Total volume is moderate with short sets that limit density. Dumbbell loading (65/35 lb) makes the unilateral work meaningful, but movement complexity stays low to moderate. The bike portions add aerobic demand without overwhelming the strength elements. Most intermediate athletes will finish in 11–15 minutes, with grip and midline fatigue as primary limiters rather than maximal strength or high-skill gymnastics.

Benchmark Times for Assault Rapid-Fire

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Repeated unilateral rows, lunges, and presses create local muscular endurance demands in shoulders, grip, and legs across five rounds, emphasizing sustained output over peak strength.
• Endurance (5/10): The 10-cal bike each round sustains heart rate without turning it into a pure cardio piece. Expect steady breathing and recoverability between sets rather than a long grind or a sprint-only feel.
• Speed (5/10): Short sets allow brisk transitions and consistent cadence, but unilateral control limits true sprint cycling. Move quickly yet deliberately to preserve quality and avoid no-reps.
• Strength (4/10): The 65/35 lb DB challenges pressing and pulling, especially in the plank row and half-kneeling press, but no maximum-effort lifts are present, keeping pure strength demands moderate.
• Power (3/10): Most reps are controlled and stability-focused rather than explosive. The bike has brief accelerations, but the DB work prioritizes tension and balance over peak velocity.
• Flexibility (2/10): Basic range of motion: stable plank, full lunge steps with upright torso, and solid overhead position. No extreme mobility positions are required beyond normal training standards.

Scaling Options

Scale to: Single DB 50/25 lb and 8-cal bike • Single DB 35/20 lb and 6-cal bike • 5 rounds of 4 renegade rows, 8 lunges, 4 half-kneeling presses, and 8 calories

Scaling Explanation

These options preserve the stimulus by reducing loading and bike demand or trimming reps so athletes keep unbroken sets, quality movement, and a steady 11–15 minute finish window.

Intended Stimulus

A fast, steady grind with meticulous control on the DB work and purposeful pace on the bike. You should maintain unbroken sets, limit transitions to a few breaths, and keep the bike at a strong but sustainable cadence. Grip and midline should feel taxed by round three, but pacing should prevent any long breaks.

Coach Insight

Open at 80–85% and hold it. Unbroken DB sets with 3–5 deep breaths between movements. Keep the bike smooth, not spiky. Key tip: Lock your plank on renegade rows. A tight midline preserves speed and saves your shoulders. Avoid wide feet and twisting on rows, sloppy lunge steps, and soft lockouts on presses. Smooth transitions win here.

Benchmark Notes

These levels reflect completion times from beginner (hitting the cap) to elite (sub-9). The short rep sets and 50 total bike calories allow steady pacing. Grip and core stability typically govern transitions and cycle speed more than raw power, so improvements come from smooth movement and minimal rest.

Modality Profile

Three of four movements use external load (rows, lunges, presses), making weightlifting dominant. The 10-cal Assault Bike each round contributes a significant monostructural slice. No bodyweight gymnastics are included. Time-wise, athletes typically spend about two-thirds on DB work and one-third on the bike.

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