What is a good time for Rise Above?

Good times for Rise Above depend on your fitness level: Elite athletes finish under 20:00, advanced athletes target 20:00-16:00, intermediate athletes aim for 16:00-14:00, and beginners should focus on proper form over 14:00.

What is considered a good Rise Above time?

A good Rise Above time for most CrossFit athletes is between 16:00-14:00 (intermediate level). Elite times are under 20:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Rise Above?

Your Rise Above pace should match your fitness level. Beginners should aim to finish around 14:00 with good form, while advanced athletes can target 20:00-16:00. Always prioritize proper movement over speed.

How do I scale Rise Above?

Rise Above can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Rise Above work?

Rise Above is a full-body workout that develops multiple fitness domains.

Workout Description

3 Rounds for Time 15 calorie Assault Bike 30 Overhead Lunges (75/55 lb)

Why This Workout Is Hard

This couplet blends aggressive monostructural work with high-rep overhead stability and leg stamina. The total is 45 Assault Bike calories and 90 overhead lunge steps at 75/55 lb from the floor—no advanced skills, but significant midline and shoulder endurance demands. Most athletes will need to break the lunges, making it a grindy, mid-duration effort with limited technical rest.

Benchmark Times for Rise Above

Elite: <8:00
Advanced: 10:00-12:00
Intermediate: 13:00-14:00
Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Ninety overhead lunge steps accumulate significant shoulder and leg fatigue. Athletes must hold posture and position while managing breaks, making muscular endurance the primary limiter for many.
Endurance (6/10): Steady monostructural work across three rounds taxes aerobic capacity, but the workout is too short to be pure cardio. The bike segments require sustained output with limited recovery between efforts.
Speed (6/10): Quick transitions and confident lunge cadence reward faster athletes. However, the overhead position discourages reckless sprinting; speed is moderated by stability and breathing control.
Flexibility (5/10): Solid shoulder mobility and thoracic extension are needed to keep the bar stacked overhead. Hip and ankle range support proper lunge depth and balance, especially under fatigue.
Strength (4/10): Loads are moderate and not near max, but the bar must be taken from the floor and stabilized overhead. Strength matters enough to support control through each lunge step.
Power (3/10): There’s minimal need for peak explosiveness. Power shows up in efficient barbell cycling from floor to overhead and swift yet controlled lunge initiation.

Scaling Options

Scale to: 12/10 cal per round • 30 Front-Rack or Back-Rack Lunges (75/55) • 30 Overhead Lunges at 65/45 lb (or a single DB/KB overhead)

Scaling Explanation

Adjusting calories, bar position, or load preserves the couplet’s metabolic demand and lunge volume while matching each athlete’s overhead mobility and stability.

Intended Stimulus

A steady burn with limited redlining. Push the bike at a sustainable but uncomfortable pace, then transition quickly and tackle lunges in one to two big sets per round. Shoulders and midline should feel engaged the entire time. Aim for consistent round times without significant drop-off, finishing with a strong final round push.

Coach Insight

Pace the first bike at 85-90% and settle. Smooth transitions matter more than a few extra RPM. Key tip: lock the rib cage down and stack the bar over midfoot—stable equals fast. Avoid early blow-ups: don’t rush the first 10 lunge steps. Breathe every step and keep elbows locked out.

Benchmark Notes

Times range from 20:00 (beginner) to 8:00 (elite). If you’re around 14:00, you’re right in the middle of the pack. Keep transitions tight and manage lunge sets smartly. Faster athletes sustain 60+ RPM equivalent on the bike and keep lunges in big, controlled sets.

Modality Profile

About one-third of the time is on the Assault Bike, driving the monostructural component. The majority is under the barbell performing overhead lunges, which dominate both time and fatigue through shoulder stabilization and lower-body work. No gymnastics movements are included.

Similar Workouts to Rise Above

If you enjoy Rise Above, you might also like these similar CrossFit WODs:

DG (91% similar) - AMRAP in 10 minutes 8 Toes-to-Bars 8 Dumbbell Thrusters (35/25 lb) 12 Dumbbell Walking Lunges (35/25...
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Matthew Thomas (89% similar) - 21-15-9 Reps for Time Squat Snatches (42.5/32.5 kg) Push-Ups...
Bikeage (88% similar) - For Time 50/35 calorie Bike 50 Ring Push-Ups...
Megan (88% similar) - 21-15-9 Reps for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders...
Assault Rapid-Fire (88% similar) - 5 Rounds for Time 5 Renegade Rows (65/35 lb) 10 Dumbbell Lunges (65/35 lb) 5 Half-Kneeling Presses (...
Dutch vs. Speal (87% similar) - For Time 10 Thrusters (135/95 lb) 50 Double-Unders 8 Thrusters (135/95 lb) 40 Double-Unders 6 Thrust...
Jackie (87% similar) - For time: 1000 meter Row 50 Thrusters (45/35 lb) 30 Pull-Ups...

These WODs similar to Rise Above share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Steady monostructural work across three rounds taxes aerobic capacity, but the workout is too short to be pure cardio. The bike segments require sustained output with limited recovery between efforts.
Stamina	8/10	Ninety overhead lunge steps accumulate significant shoulder and leg fatigue. Athletes must hold posture and position while managing breaks, making muscular endurance the primary limiter for many.
Strength	4/10	Loads are moderate and not near max, but the bar must be taken from the floor and stabilized overhead. Strength matters enough to support control through each lunge step.
Flexibility	5/10	Solid shoulder mobility and thoracic extension are needed to keep the bar stacked overhead. Hip and ankle range support proper lunge depth and balance, especially under fatigue.
Power	3/10	There’s minimal need for peak explosiveness. Power shows up in efficient barbell cycling from floor to overhead and swift yet controlled lunge initiation.
Speed	6/10	Quick transitions and confident lunge cadence reward faster athletes. However, the overhead position discourages reckless sprinting; speed is moderated by stability and breathing control.