Workout Description
Why This Workout Is Hard
The assault bike is notorious for systemic fatigue — 20 calories taxes legs, lungs, and arms simultaneously. Transitioning immediately to a 100m farmer carry at 50# per hand compounds that leg and grip fatigue with no recovery. Over 5 rounds, cumulative grip failure becomes the primary limiter, forcing athletes to break the carry. The shared cardiovascular and leg demand between movements makes each round progressively harder, pushing this firmly into Hard territory despite simple movement patterns.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): 100 total Assault Bike calories across 5 rounds creates substantial cardiovascular demand. The loaded carry keeps heart rate elevated between bike efforts, making this a continuous aerobic challenge throughout.
- Stamina (7/10): Repeated rounds hammer grip, forearms, traps, and legs. The farmer carry accumulates fatigue in the same muscle groups each round, while the bike compounds overall muscular endurance demands significantly.
- Speed (5/10): For Time format incentivizes pushing bike pace and minimizing transition time between movements. Athletes must balance aggressive effort with the ability to sustain output across all five rounds.
- Strength (4/10): 50# DBs per hand is a moderate load that becomes increasingly challenging as grip and postural muscles fatigue over 5 rounds. Not maximal, but more than a simple endurance load.
- Power (2/10): The Assault Bike rewards short power bursts but primarily demands sustained output. Farmer carries are a slow grind movement. Neither movement emphasizes true explosive power production significantly.
- Flexibility (1/10): Both movements require only basic upright positions with minimal range of motion demands. The bike and farmer carry involve no extreme joint angles or mobility challenges whatsoever.
Movements
- Air Bike
- Farmer Carry
Modality Profile
Two movements across two modalities: Air Bike is Monostructural (cyclical cardio), and Farmer Carry is Weightlifting (external load carry). With one movement each, the split is 50/50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 100 total Assault Bike calories across 5 rounds creates substantial cardiovascular demand. The loaded carry keeps heart rate elevated between bike efforts, making this a continuous aerobic challenge throughout. |
| Stamina | 7/10 | Repeated rounds hammer grip, forearms, traps, and legs. The farmer carry accumulates fatigue in the same muscle groups each round, while the bike compounds overall muscular endurance demands significantly. |
| Strength | 4/10 | 50# DBs per hand is a moderate load that becomes increasingly challenging as grip and postural muscles fatigue over 5 rounds. Not maximal, but more than a simple endurance load. |
| Flexibility | 1/10 | Both movements require only basic upright positions with minimal range of motion demands. The bike and farmer carry involve no extreme joint angles or mobility challenges whatsoever. |
| Power | 2/10 | The Assault Bike rewards short power bursts but primarily demands sustained output. Farmer carries are a slow grind movement. Neither movement emphasizes true explosive power production significantly. |
| Speed | 5/10 | For Time format incentivizes pushing bike pace and minimizing transition time between movements. Athletes must balance aggressive effort with the ability to sustain output across all five rounds. |
5 RFT:20 cal AA100 meter farmer carry 50# DB’s