Workout Description

Why This Workout Is Hard

Five rounds stack 200 heavy barbell reps at 135/95 lb plus 50 Assault Bike calories. Work density lands in the moderate bracket, while movement complexity is mostly moderate but very upper‑body taxing. Expected finish for capable athletes is 15–20 minutes. Heavy-volume modifier applies (200 loaded reps), nudging the overall score firmly into the Hard range.

Benchmark Times for Assault 5 Star Power

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-18:00
• Beginner: >28:20

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps at a challenging load demand repeated pressing and pulling under fatigue, creating significant local muscular endurance demands in shoulders, arms, and upper back.
• Strength (6/10): The prescribed 135/95 lb is heavy enough to challenge strength repeatedly, especially as fatigue accumulates, though it’s not a one-rep-max strength test.
• Endurance (4/10): The bike adds a clear aerobic element, but most of the work is barbell-driven, keeping the focus off pure cardio and on sustainable upper-body output across five rounds.
• Power (4/10): Push presses benefit from a sharp dip-drive, but the workout trends toward grindy barbell cycling rather than pure explosive output.
• Speed (4/10): You’ll move steadily with brief transitions; sprinting is limited by barbell resets and upper-body fatigue rather than fast, continuous cycling.
• Flexibility (2/10): Ranges of motion are standard barbell positions with no extreme mobility demand, though quality rack position and hinge posture still matter for efficiency and safety.

Movements

• Air Bike
• Push Press
• Power Curl
• Ground Press
• Bent-Over Row

Scaling Options

Scale to: 95/65 lb • 8 reps each barbell movement • Double dumbbells 2x35/25 lb • 8/6 cal Assault Bike

Scaling Explanation

Reducing load, volume, or swapping to dumbbells preserves the upper-body stamina stimulus while keeping movement quality high and total time within the intended range.

Intended Stimulus

A steady grind with a pronounced upper-body pump. Early rounds may feel smooth, but cumulative fatigue demands short, planned breaks to preserve form. Keep bike efforts controlled so you can return to the bar quickly. The goal is consistent round times and minimal drop-off, finishing strong without redlining too early.

Coach Insight

Pace early. Break 10s into 6-4 or 5-5 from round one and keep transitions tight. The bike should feel controlled, not maximal. One tip: choose a load you can hit every set in 1–2 quick breaks all the way through. Avoid hitching on curls, losing hinge position on rows, and soft lockouts on push presses.

Benchmark Notes

Beginner athletes should aim to finish near 28–30 minutes, while intermediates target 18–22 minutes. Advanced athletes finish around 16–18, and elites push toward 13–15. Hitting these times requires smart set breaks, efficient barbell cycling, and steady but controlled bike pacing.

Modality Profile

Four of the five movements are barbell lifts, making this overwhelmingly weightlifting dominant. The Assault Bike adds a monostructural component each round that elevates heart rate and forces pacing, but there’s no gymnastics element in this piece.

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