Workout Description

Why This Workout Is Hard

Simple movements and light loads keep skill demands low, but the volume and bike calories drive a long, aerobic grind. Expect 20–35 minutes for most, with the Assault Bike dominating effort and heart rate. Muscular endurance is challenged by thrusters, lunges, and sit-ups, yet maximal strength and high-skill gymnastics aren’t limiting factors.

Benchmark Times for Regionals Rehab

• Elite: <18:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Large share of total time is on the Assault Bike with steady, continuous work across four rounds. Cardiovascular stamina is the primary driver, and breathing control and sustainable cadence are essential for success.
• Stamina (7/10): Repeated moderate sets of thrusters, lunges, and high sit-up volume require sustained muscular output. Fatigue accumulates each round, especially in quads and midline, challenging local endurance more than absolute strength.
• Speed (5/10): Transitions and efficient, quick cycling on light DB movements influence time. However, overall pace is governed by sustainable bike output rather than all-out sprinting.
• Flexibility (3/10): Standard ROM demands: full-depth squats on thrusters, proper lunge depth, and full sit-up range. Mobility matters for quality positions but does not approach advanced flexibility requirements.
• Power (3/10): There’s limited need for explosive output. Smooth, repeatable cycling beats aggressive surging. Short, controlled accelerations off the bike may help, but the stimulus favors steady power more than peak power.
• Strength (2/10): Loads are intentionally light and do not require near-maximal force. Even the thruster weight is manageable for most athletes, making strength a minor factor compared to pacing and aerobic capacity.

Movements

• Dumbbell Thruster
• Dumbbell Lunge
• Sit-Up
• Assault Air Bike

Scaling Options

Scale to: DB 25/10 lb • 30/24 cal Assault Bike • 3 rounds

Scaling Explanation

These options reduce load, bike volume, and total duration to preserve the steady aerobic grind and uninterrupted DB sets while matching the intended stimulus for different ability levels.

Intended Stimulus

A steady cardio grind with controlled breathing and consistent cadence. Aim for unbroken or near-unbroken DB sets and fast but steady sit-ups. The bike should feel challenging but sustainable each round—avoid redlining early. Manage transitions tightly and keep moving to chip away without long rests.

Coach Insight

Pace the bike to something you can repeat for all four rounds—think strong but conversational breathing. Smooth transitions and immediate movement after dismounting pay dividends. The one tip: Commit to unbroken thrusters every round. Avoid starting too hot on the bike, sloppy lunge steps, and pausing before sit-ups. Keep moving; tiny breaks add up.

Benchmark Notes

Use these times to estimate where you stand. If you’re finishing near 35 minutes, you’re at the beginner end; around 25–27 minutes is solid intermediate; sub-20 minutes is elite. Most of your time will be on the bike, so hold a sustainable cadence and minimize transitions.

Modality Profile

Time is dominated by monostructural work on the Assault Bike. Weightlifting accounts for the dumbbell thrusters and lunges, while sit-ups contribute a smaller gymnastics component. The bike drives pacing, with DB work and sit-ups adding muscular endurance and midline fatigue.

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