Workout Description

Why This Workout Is Medium

This is a descending ladder with manageable total volume but a very heavy front squat (185/135) under fatigue. The bike and bodyweight movements keep intensity aerobic, while the barbell drives the challenge. Expect 18–24 minutes for most competent athletes, with pacing and barbell strength determining outcomes more than pure conditioning.

Benchmark Times for Assault Reduction

• Elite: <14:00
• Advanced: 15:30-17:00
• Intermediate: 18:30-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Volume accumulates with 84 lunges, 63 push-ups, and 42 heavy front squats. Managing sets and short rests taxes local muscular endurance in legs, core, and pressing.
• Strength (6/10): Front squats at 185/135 drive the strength demand, often forcing singles or doubles. Adequate leg and trunk strength is needed to hold positions and stand reps under fatigue.
• Endurance (5/10): Sustained heart rate from repeated bike efforts and transitions, but tempered by strength-limited sets on the heavy front squat and push-ups. It’s steady cardio without being an extended monostructural grind.
• Power (5/10): Bike rewards strong accelerations and the squat benefits from a powerful drive out of the hole, but overall work alternates between explosive and grinding efforts.
• Speed (4/10): Descending reps invite quick transitions, but push-up fatigue and heavy squats cap turnover. The best approach is steady movement with minimal chalking and short, planned breaks.
• Flexibility (3/10): Front-rack mobility, ankle dorsiflexion, and hip depth matter for efficient squats and lunges. Not extreme, but limitations will slow cycle time and increase fatigue.

Scaling Options

Scale to: 135/95 (front squat) • 20/16–16/12–12/9–9/7–7/5–5/3 cals on bike • Incline or knee push-ups, and reduce lunges to 20-16-12-10-8-4

Scaling Explanation

These options preserve the descending format and stimulus while matching strength and pressing capacity so athletes can keep moving with short rests.

Intended Stimulus

A sustained grind with brief, punchy bike efforts and controlled sets on bodyweight movements, capped by heavy front squat work under fatigue. You should breathe steadily, resist push-up failure, and move the barbell as quick singles or small sets. Keep transitions tight and maintain composure as reps descend and the legs heat up.

Coach Insight

Pace the bike at a repeatable effort; you should step off ready to lunge immediately. Keep push-ups in tidy, sustainable sets from the start. Your one big key: plan the front squat sets. Quick singles or doubles with short rests beat failed reps every time. Avoid redlining early and don’t chase big front squat sets. Long chalk breaks and push-up failure are the biggest time sinks.

Benchmark Notes

Times range from 30 minutes for beginners to 14 minutes for elite. A solid intermediate aim is 20 minutes. Hit consistent bike pacing, keep push-ups in sustainable sets, and move the heavy front squat in quick singles or small sets to avoid failure.

Modality Profile

Time is split fairly evenly: the bike consumes a large aerobic chunk, push-ups and lunges drive gymnastics volume, and the heavy front squats slow pacing with loaded repetitions. Expect roughly one-third monostructural, one-third gymnastics, and one-third weightlifting by time spent.

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