Workout Description

Why This Workout Is Medium

100 calories on the assault bike is moderate-high volume (~8-12 minutes for average athlete), but the EMOM 6 lateral ball slams provides substantial built-in recovery—roughly 50+ seconds of rest per minute. Lateral ball slams are low-skill, bodyweight-based movements that don't interfere with bike fatigue. The work-to-rest ratio is favorable, preventing dangerous fatigue accumulation. Average CrossFitters complete this as prescribed without scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Lateral ball slams are inherently explosive movements requiring rapid force generation. EMOM format encourages maximal power output each round to minimize bike time.
• Endurance (7/10): 100 calorie assault bike demands sustained cardiovascular effort over extended duration. EMOM structure maintains consistent aerobic demand without full recovery between rounds.
• Stamina (6/10): Lateral ball slams accumulate significant volume across multiple rounds. Muscular endurance tested through repeated explosive movements and bike intervals.
• Speed (6/10): EMOM structure creates time pressure to complete ball slams quickly and return to bike. Efficient movement cycling and transitions are critical for managing fatigue.
• Strength (3/10): Ball slams require moderate force production but emphasize power over maximal strength. Assault bike is primarily cardiovascular with minimal strength demand.
• Flexibility (2/10): Lateral ball slams require basic rotational mobility and shoulder range. Assault bike demands minimal flexibility beyond standard hip and knee mobility.

Movements

• Air Bike
• Ball Slam

Modality Profile

Workout contains 2 unique movements: Assault Bike (Monostructural - cyclical cardio) and Lateral Ball Slam (Gymnastics - bodyweight power movement). 50/50 split between M and G modalities.