Workout Description
5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike
Why This Workout Is Hard
Five rounds combining various heavy barbell pressing/pulling movements with Assault Bike calories. Tests strength endurance and power.
Benchmark Times for Assault 5 Star Power
- Elite: <13:30
- Advanced: 15:01-17:31
- Intermediate: 20:01-22:31
- Beginner: >28:46
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): All three movements – push press, power clean, and box jump – are primarily expressions of power and explosiveness.
- Stamina (7/10): Muscular stamina is needed to cycle the barbell movements (135/95 lb) and box jumps for 10 reps each across 5 rounds, especially in the shoulders, legs, and core.
- Strength (7/10): The 135/95 lb load for push presses and power cleans is moderate, testing strength-endurance over 10 reps per movement.
- Speed (7/10): Fast cycling of all movements and quick transitions between them are crucial for achieving a good time in this WOD.
- Endurance (6/10): 5 rounds of power-focused movements (Push Press, Power Clean, Box Jumps) will be metabolically taxing and test endurance under load.
- Flexibility (4/10): Requires good overhead mobility for push press, front rack and hip hinge for power cleans, and hip flexion for box jumps.
Modality Profile
A pure monostructural workout focused on the Assault Bike.
Similar Workouts to Assault 5 Star Power
If you enjoy Assault 5 Star Power, you might also like these similar CrossFit WODs:
- Bike Repeater (89% similar) - 10 Rounds for Time
440 meter Bike Sprint
1 Legless Rope Climb (15 ft)...
- Feeks (88% similar) - 2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)...
- Assault Renegade (87% similar) - AMRAP in 21 minutes
3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (...
- Steve Mercado (87% similar) - For Time
40 Pull-Ups
40 Power Snatches (105/75 lb)
40 Knees-to-Elbows
40 Power Cleans (105/75 lb)
40...
- Mashed Potatoes (87% similar) - 3 Rounds for Time
15 Power Snatches (115/75 lb)
20 Toes-to-Bars
25 Power Cleans (115/75 lb)
100 Doub...
- Assault Pyramid (87% similar) - For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calo...
- Two Minute Defense (87% similar) - For Time (perform two blocks)
Block 1: 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (13...
- Burptacular (86% similar) - 10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Kettlebell Thrusters (32/20 kg)
Burpees
Kettlebell Sumo D...
These WODs similar to Assault 5 Star Power share comparable training demands, time domains, and movement patterns.