What is a good time for Assault Baseline?

Good times for Assault Baseline depend on your fitness level: Elite athletes finish under 16:01, advanced athletes target 16:01-12:01, intermediate athletes aim for 12:01-9:01, and beginners should focus on proper form over 9:01.

What is considered a good Assault Baseline time?

A good Assault Baseline time for most CrossFit athletes is between 12:01-9:01 (intermediate level). Elite times are under 16:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Assault Baseline?

Your Assault Baseline pace should match your fitness level. Beginners should aim to finish around 9:01 with good form, while advanced athletes can target 16:01-12:01. Always prioritize proper movement over speed.

How do I scale Assault Baseline?

Assault Baseline can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Assault Baseline work?

Assault Baseline is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 60 calorie Assault Air Bike 50 Air Squats 40 AbMat Sit-Ups 30 Push-Ups 20 Pull-Ups 10 Burpees

Why This Workout Is Medium

A chipper workout combining Assault Bike calories with descending reps of bodyweight movements.

Benchmark Times for Assault Baseline

Elite: <16:01
Advanced: 16:01-12:01
Intermediate: 12:01-9:01
Beginner: >9:01

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): A chipper starting with a significant 60-calorie bike effort, followed by a descending ladder of bodyweight movements, tests cardiovascular endurance and ability to work through fatigue.
Stamina (8/10): Muscular stamina is challenged across all bodyweight movements (squats, sit-ups, push-ups, pull-ups, burpees) after the initial bike fatigue.
Speed (6/10): Moving quickly and efficiently through the chipper elements, with minimal rest and fast transitions, is key for a good time.
Power (5/10): The Assault Air Bike is power-intensive; burpees also have an explosive component.
Strength (3/10): Primarily bodyweight exercises; relative strength is important for pull-ups and push-ups, but overall it's an endurance/stamina test.
Flexibility (2/10): Basic range of motion required for all standard bodyweight movements.

Modality Profile

A balanced test with a monostructural component (Assault Bike), a gymnastics component (Push-ups, Sit-ups), and a weightlifting component (Squats are bodyweight but programmed as W here).

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These WODs similar to Assault Baseline share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	A chipper starting with a significant 60-calorie bike effort, followed by a descending ladder of bodyweight movements, tests cardiovascular endurance and ability to work through fatigue.
Stamina	8/10	Muscular stamina is challenged across all bodyweight movements (squats, sit-ups, push-ups, pull-ups, burpees) after the initial bike fatigue.
Strength	3/10	Primarily bodyweight exercises; relative strength is important for pull-ups and push-ups, but overall it's an endurance/stamina test.
Flexibility	2/10	Basic range of motion required for all standard bodyweight movements.
Power	5/10	The Assault Air Bike is power-intensive; burpees also have an explosive component.
Speed	6/10	Moving quickly and efficiently through the chipper elements, with minimal rest and fast transitions, is key for a good time.

Assault Baseline

For Time Chipper

For Time 60 calorie Assault Air Bike 50 Air Squats 40 AbMat Sit-Ups 30 Push-Ups 20 Pull-Ups 10 Burpees

162 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

6:31Elite

9:31Target

16:01Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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