Workout Description
3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)
Why This Workout Is Hard
Three rounds combining high-rep back squats with high-calorie standing Assault Bike efforts. Tests leg endurance and cardiovascular capacity.
Benchmark Times for Assault 50/50
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Exceptional leg and core stamina are required for 50 back squats at 135/95 lbs, then immediately transitioning to a high-output bike effort, repeated three times.
- Endurance (9/10): Three rounds of 50 heavy back squats immediately followed by a 50-calorie max effort bike sprint creates an extreme cardiovascular and metabolic demand.
- Strength (6/10): Performing 50 back squats at 135/95 lbs is a significant test of strength-endurance for the legs and posterior chain.
- Power (5/10): The Assault Air Bike portion is power-intensive; driving out of 50 squats repeatedly also involves sustained power output.
- Speed (4/10): Pacing is critical. While the bike is a sprint, the squats need to be cycled at a sustainable high intensity to survive the WOD.
- Flexibility (3/10): Full squat depth is required for the back squats; basic mobility for cycling.
Modality Profile
A pure monostructural workout focused on the Assault Bike.
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