Workout Description
Why This Workout Is Very Hard
The primary driver is 30 total rope climbs (10 per round), which alone taxes grip and pulling capacity severely. The 30-calorie Assault Bike immediately following each set of rope climbs amplifies this — arriving at the bike with shredded forearms and fatigued lats is brutal. Add 135 total Assault Bike calories, and while the 2-minute rest helps, cumulative grip and cardiovascular fatigue across rounds makes full Rx completion very difficult for average athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Thirty total rope climbs combined with 30 thrusters and 135 assault bike calories places enormous demand on grip, upper body pulling, and total body muscular endurance across all three rounds.
- Endurance (6/10): Three rounds of 15 and 30 calorie assault bike efforts create significant cardiovascular demand, though the programmed 2-minute rest intervals prevent purely sustained aerobic stress, keeping it moderately high.
- Power (6/10): Thrusters inherently couple explosive hip drive with a push press, rewarding powerful cycling; assault bike sprints further reinforce explosive lower body output in each interval effort.
- Strength (5/10): Thrusters at 75# present moderate load requiring meaningful force production, while rope climbs demand substantial pulling strength; rest periods allow partial recovery to maintain quality outputs.
- Flexibility (5/10): Thrusters require solid thoracic extension, shoulder overhead mobility, and hip flexibility through the squat-to-press cycle; rope climbs add hip flexor and shoulder range of motion demands.
- Speed (4/10): Programmed rest reduces the need for continuous sprint cycling; however, attacking assault bike calories aggressively and transitioning efficiently between movements still rewards a higher-pace approach.
Movements
- Air Bike
- Thruster
- Rope Climb
Modality Profile
Three movements, one from each modality: Rope Climb (G), Air Bike (M), Thruster (W). Equal split across all three modalities at approximately 33/33/34.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Three rounds of 15 and 30 calorie assault bike efforts create significant cardiovascular demand, though the programmed 2-minute rest intervals prevent purely sustained aerobic stress, keeping it moderately high. |
| Stamina | 8/10 | Thirty total rope climbs combined with 30 thrusters and 135 assault bike calories places enormous demand on grip, upper body pulling, and total body muscular endurance across all three rounds. |
| Strength | 5/10 | Thrusters at 75# present moderate load requiring meaningful force production, while rope climbs demand substantial pulling strength; rest periods allow partial recovery to maintain quality outputs. |
| Flexibility | 5/10 | Thrusters require solid thoracic extension, shoulder overhead mobility, and hip flexibility through the squat-to-press cycle; rope climbs add hip flexor and shoulder range of motion demands. |
| Power | 6/10 | Thrusters inherently couple explosive hip drive with a push press, rewarding powerful cycling; assault bike sprints further reinforce explosive lower body output in each interval effort. |
| Speed | 4/10 | Programmed rest reduces the need for continuous sprint cycling; however, attacking assault bike calories aggressively and transitioning efficiently between movements still rewards a higher-pace approach. |
3 rounds:15 calorie AA10 thrusters 75#2 minute rest 10 rope climbs 30 calorie AA(2 minute rest not included in time)